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 51–100 of 13,023 foods

#	Food	Category	Per 100 g	% DV	Source
51	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Breakfast Cereals	13.78 mg	125%	USDA_SR
52	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Breakfast Cereals	13.78 mg	125%	USDA_SR
53	Beverages, OVALTINE, Classic Malt powder	Beverages	13.64 mg	124%	USDA_SR
54	Beverages, chocolate powder, no sugar added	Beverages	13.64 mg	124%	USDA_SR
55	Beverages, OVALTINE, chocolate malt powder	Beverages	13.64 mg	124%	USDA_SR
56	Beverages, rich chocolate, powder	Beverages	13.64 mg	124%	USDA_SR
57	Beverage mix, chocolate flavour, powder, no added sugar	Beverages	13.64 mg	124%	CNF
58	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar	Snacks	13.57 mg	123%	USDA_SR
59	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	Breakfast Cereals	13.47 mg	122%	USDA_SR
60	Cereal, ready to eat, Toasted Oats, Selection	Breakfast cereals	13.46 mg	122%	CNF
61	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Breakfast Cereals	13.40 mg	122%	USDA_SR
62	Cereals ready-to-eat, RALSTON TASTEEOS	Breakfast Cereals	13.39 mg	122%	USDA_SR
63	Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS	Breakfast Cereals	12.93 mg	118%	USDA_SR
64	Cereals ready-to-eat, QUAKER, KING VITAMAN	Breakfast Cereals	12.71 mg	116%	USDA_SR
65	Babyfood, cereal, oatmeal, dry fortified	Baby Foods	12.68 mg	115%	USDA_SR
66	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Breakfast Cereals	12.50 mg	114%	USDA_SR
67	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Breakfast Cereals	12.50 mg	114%	USDA_SR
68	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Breakfast Cereals	12.50 mg	114%	USDA_SR
69	Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS	Breakfast Cereals	12.50 mg	114%	USDA_SR
70	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Breakfast Cereals	12.50 mg	114%	USDA_SR
71	Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS	Breakfast Cereals	12.50 mg	114%	USDA_SR
72	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey	Breakfast Cereals	12.50 mg	114%	USDA_SR
73	Game meat, native, moose, dried	Lamb, Veal and Game	12.50 mg	114%	CNF
74	Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified	Baby Foods	12.33 mg	112%	USDA_SR
75	Seeds, cottonseed meal, partially defatted (glandless)	Nut and Seed Products	12.32 mg	112%	USDA_SR
76	Seeds, cottonseed meal, partially defatted	Nuts and Seeds	12.32 mg	112%	CNF
77	Wheat germ, crude	Cereal Grains and Pasta	12.29 mg	112%	USDA_SR
78	Grains, wheat germ, crude	Cereals, Grains and Pasta	12.29 mg	112%	CNF
79	Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised	Beef Products	12.28 mg	112%	USDA_SR
80	Agave, dried (Southwest)	American Indian/Alaska Native Foods	12.10 mg	110%	USDA_SR
81	Agave, dried	Vegetables and Vegetable Products	12.10 mg	110%	CNF
82	Veal, variety meats and by-products, liver, raw	Lamb, Veal, and Game Products	12.02 mg	109%	USDA_SR
83	Veal, liver, raw	Lamb, Veal and Game	12.02 mg	109%	CNF
84	Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised	Beef Products	11.99 mg	109%	USDA_SR
85	Beef, chuck, short ribs, boneless, lean, 0mm trim, braised	Beef Products	11.99 mg	109%	CNF
86	Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised	Beef Products	11.95 mg	109%	USDA_SR
87	Veal, variety meats and by-products, liver, cooked, pan-fried	Lamb, Veal, and Game Products	11.90 mg	108%	USDA_SR
88	Veal, liver, pan-fried	Lamb, Veal and Game	11.90 mg	108%	CNF
89	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Breakfast Cereals	11.89 mg	108%	USDA_SR
90	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors	Snacks	11.88 mg	108%	USDA_SR
91	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar	Snacks	11.88 mg	108%	USDA_SR
92	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Breakfast Cereals	11.72 mg	107%	USDA_SR
93	Seeds, cottonseed flour, partially defatted (glandless)	Nut and Seed Products	11.69 mg	106%	USDA_SR
94	Seeds, cottonseed flour, partially defatted	Nuts and Seeds	11.69 mg	106%	CNF
95	Seeds, cottonseed flour, low fat (glandless)	Nut and Seed Products	11.61 mg	106%	USDA_SR
96	Seeds, cottonseed flour, low fat	Nuts and Seeds	11.61 mg	106%	CNF
97	Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised	Beef Products	11.49 mg	104%	USDA_SR
98	Beef, chuck, blade roast, boneless, lean, cooked, braised	Beef Products	11.46 mg	104%	CNF
99	Beef, hip, sirloin tip steak, boneless, lean and fat, 0mm (0") trim, cooked, braised	Beef Products	11.42 mg	104%	CNF
100	Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised	Beef Products	11.39 mg	104%	USDA_SR

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Foods high in Zinc

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