Foods high in Zinc

Your body needs zinc daily for immune cells to work, wounds to close, and DNA to copy itself during cell division. This Daily Value is a target, not a ceiling: most people benefit from meeting it, and your label's percentage tells you how much one serving contributes to that goal.

Zinc concentrates in animal muscle and shellfish, then in seeds, legumes, and whole grains. The ranking below shows raw concentration per 100 g, but bioavailability matters; compounds in plants can bind zinc and reduce how much your body absorbs, so a plant-based food may look higher on this table than it performs in practice.

FDA daily value: 11 mg

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Showing 7751–7800 of 13,023 foods

#	Food	Category	Per 100 g	% DV	Source
7751	Cookie, oatmeal (with or without raisins), refrigerated dough	Baked Products	0.64 mg	6%	CNF
7752	Cookie, brownie, regular, dry mix, unprepared	Baked Products	0.64 mg	6%	CNF
7753	Cookie, animal crackers (arrowroot, social tea)	Baked Products	0.64 mg	6%	CNF
7754	Bread, white, homemade with 2% milk	Baked Products	0.64 mg	6%	CNF
7755	Beans, french, mature seeds, boiled, salted	Legumes and Legume Products	0.64 mg	6%	CNF
7756	Beans, french, mature seeds, boiled	Legumes and Legume Products	0.64 mg	6%	CNF
7757	Fish, salmon, atlantic, wild, raw	Finfish and Shellfish Products	0.64 mg	6%	CNF
7758	Nuts, acorn flour, full-fat	Nuts and Seeds	0.64 mg	6%	CNF
7759	Cauliflower, green, raw	Vegetables and Vegetable Products	0.64 mg	6%	CNF
7760	Beans, lima, canned, solids and liquid	Vegetables and Vegetable Products	0.64 mg	6%	CNF
7761	Avocado, raw, all commercial varieties	Fruits and fruit juices	0.64 mg	6%	CNF
7762	Soup, pea, green, canned, condensed, water added	Soups, Sauces and Gravies	0.64 mg	6%	CNF
7763	Beans, great northern, canned, sodium added, drained and rinsed	Legumes and Legume Products	0.63 mg	6%	USDA_FF
7764	Beans, navy, canned, sodium added, drained and rinsed	Legumes and Legume Products	0.63 mg	6%	USDA_FF
7765	Fish, sheepshead, cooked, dry heat	Finfish and Shellfish Products	0.63 mg	6%	USDA_SR
7766	Fish, mackerel, Atlantic, raw	Finfish and Shellfish Products	0.63 mg	6%	USDA_SR
7767	Sweet rolls, cheese	Baked Products	0.63 mg	6%	USDA_SR
7768	Beverages, Energy Drink with carbonated water and high fructose corn syrup	Beverages	0.63 mg	6%	USDA_SR
7769	Beverages, almond milk, chocolate, ready-to-drink	Beverages	0.63 mg	6%	USDA_SR
7770	Chicken, skin (drumsticks and thighs), with added solution, cooked, braised	Poultry Products	0.63 mg	6%	USDA_SR
7771	Pheasant, breast, meat only, raw	Poultry Products	0.63 mg	6%	USDA_SR
7772	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids	Legumes and Legume Products	0.63 mg	6%	USDA_SR
7773	McDONALD'S, McCHICKEN Sandwich	Fast Foods	0.63 mg	6%	USDA_SR
7774	Chicken, broilers or fryers, breast, skinless, boneless, meat only, with added solution, raw	Poultry Products	0.63 mg	6%	USDA_SR
7775	Milk, chocolate beverage, hot cocoa, homemade	Dairy and Egg Products	0.63 mg	6%	USDA_SR
7776	Succotash, (corn and limas), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.63 mg	6%	USDA_SR
7777	Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	0.63 mg	6%	USDA_SR
7778	Lima beans, immature seeds, frozen, baby, unprepared	Vegetables and Vegetable Products	0.63 mg	6%	USDA_SR
7779	Noodles, flat, crunchy, Chinese restaurant	Cereal Grains and Pasta	0.63 mg	6%	USDA_SR
7780	Noodles, egg, spinach, enriched, cooked	Cereal Grains and Pasta	0.63 mg	6%	USDA_SR
7781	Pasta, fresh-refrigerated, spinach, cooked	Cereal Grains and Pasta	0.63 mg	6%	USDA_SR
7782	Cauliflower, green, cooked, with salt	Vegetables and Vegetable Products	0.63 mg	6%	USDA_SR
7783	Cauliflower, green, cooked, no salt added	Vegetables and Vegetable Products	0.63 mg	6%	USDA_SR
7784	Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.63 mg	6%	USDA_SR
7785	Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.63 mg	6%	USDA_SR
7786	Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.63 mg	6%	USDA_SR
7787	Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt	Vegetables and Vegetable Products	0.63 mg	6%	USDA_SR
7788	Lasagna, cheese, frozen, unprepared	Meals, Entrees, and Side Dishes	0.63 mg	6%	USDA_SR
7789	Pasta, gluten-free, corn, cooked	Cereal Grains and Pasta	0.63 mg	6%	USDA_SR
7790	Frostings, chocolate, creamy, dry mix, prepared with margarine	Sweets	0.63 mg	6%	USDA_SR
7791	Beverages, almond milk, sweetened, vanilla flavor, ready-to-drink	Beverages	0.63 mg	6%	USDA_SR
7792	Arrowroot, raw	Vegetables and Vegetable Products	0.63 mg	6%	USDA_SR
7793	Succotash, (corn and limas), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.63 mg	6%	USDA_SR
7794	Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.63 mg	6%	USDA_SR
7795	Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt	Vegetables and Vegetable Products	0.63 mg	6%	USDA_SR
7796	Frozen novelties, ice cream type, chocolate or caramel covered, with nuts	Sweets	0.63 mg	6%	USDA_SR
7797	Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil	Vegetables and Vegetable Products	0.63 mg	6%	USDA_SR
7798	Lasagna, cheese, frozen, unprepared	Mixed Dishes	0.63 mg	6%	CNF
7799	Chickpeas (garbanzo beans, bengal gram), canned, drained solids	Legumes and Legume Products	0.63 mg	6%	CNF
7800	Stir fry with tofu	Mixed Dishes	0.63 mg	6%	CNF

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Foods high in Zinc

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