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 5,378 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Sweets, baking chocolate, unsweetened, square | Sweets | 9.63 mg | 88% |
| 52 | Game meat, native, caribou (reindeer), meat, dried | Lamb, Veal and Game | 9.55 mg | 87% |
| 53 | Beans, hyacinth, raw | Legumes and Legume Products | 9.30 mg | 85% |
| 54 | Beef, composite cuts, stewing beef, 0mm (0") trim, cooked | Beef Products | 9.25 mg | 84% |
| 55 | Seeds, hemp seeds, hulled | Nuts and Seeds | 9.10 mg | 83% |
| 56 | Beef, chuck, cross rib roast, boneless, lean, cooked, braised | Beef Products | 9.05 mg | 82% |
| 57 | Beef, chuck, cross rib roast, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 8.95 mg | 81% |
| 58 | Game meat, native, beluga, meat, dried | Lamb, Veal and Game | 8.90 mg | 81% |
| 59 | Spices, chervil, dried | Spices and Herbs | 8.80 mg | 80% |
| 60 | Beverage, whey protein isolate, powder | Beverages | 8.72 mg | 79% |
| 61 | Game meat, native, beaver, meat, dried | Lamb, Veal and Game | 8.70 mg | 79% |
| 62 | Beef, composite cuts, steak/roast, lean and fat, cooked | Beef Products | 8.66 mg | 79% |
| 63 | Lamb, Canadian, foreshank, lean, cooked | Lamb, Veal and Game | 8.66 mg | 79% |
| 64 | Game meat, deer (venison), shoulder clod roast, lean, braised | Lamb, Veal and Game | 8.64 mg | 79% |
| 65 | Game meat, bison, chuck, shoulder clod, roast, lean, braised | Lamb, Veal and Game | 8.64 mg | 79% |
| 66 | Beef, chuck, cross rib roast, boneless, lean and fat, 3mm (1/8") trim, cooked, braised | Beef Products | 8.55 mg | 78% |
| 67 | Instant breakfast, powder, chocolate | Beverages | 8.55 mg | 78% |
| 68 | Beef, hip, sirloin tip roast, boneless, lean, cooked, roasted | Beef Products | 8.53 mg | 78% |
| 69 | Beef, rib, rib roast with bone, lean, cooked, roasted | Beef Products | 8.49 mg | 77% |
| 70 | Beef, hip, sirloin tip roast, boneless, lean and fat, 0mm (0") trim, cooked, roasted | Beef Products | 8.46 mg | 77% |
| 71 | Beef, hip, sirloin tip roast, boneless, lean and fat, 3mm (1/8") trim, cooked, roasted | Beef Products | 8.42 mg | 77% |
| 72 | Beef, rib, rib eye steak, boneless, lean, cooked, broiled | Beef Products | 8.31 mg | 76% |
| 73 | Beef, chuck, cross rib steak, boneless, lean and fat, 3mm (1/8") trim, cooked, braised | Beef Products | 8.22 mg | 75% |
| 74 | Beef, chuck, short ribs, boneless, lean, 0mm trim, raw | Beef Products | 8.15 mg | 74% |
| 75 | Snacks, beef jerky, chopped and formed | Snacks | 8.11 mg | 74% |
| 76 | Game meat, native, beluga, muktuk, boiled | Lamb, Veal and Game | 8.00 mg | 73% |
| 77 | Leavening agent, yeast, baker's, active, dry | Baked Products | 7.94 mg | 72% |
| 78 | Beef, hip, outside (bottom) round steak, boneless, lean, cooked, braised | Beef Products | 7.91 mg | 72% |
| 79 | Spices, poppy seed | Spices and Herbs | 7.90 mg | 72% |
| 80 | Lamb, liver, braised | Lamb, Veal and Game | 7.89 mg | 72% |
| 81 | Beef, hip, eye of round steak, boneless, lean, cooked, braised | Beef Products | 7.83 mg | 71% |
| 82 | Beef, hip, outside (bottom) round steak, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 7.81 mg | 71% |
| 83 | Seeds, pumpkin and squash seed kernels, dried | Nuts and Seeds | 7.81 mg | 71% |
| 84 | Veal, milk-fed, shoulder, blade steak, lean, braised | Lamb, Veal and Game | 7.80 mg | 71% |
| 85 | Veal, milk-fed, shoulder, blade steak, lean and fat, braised | Lamb, Veal and Game | 7.78 mg | 71% |
| 86 | Beef, hip, inside (top) round steak, boneless, lean, cooked, braised | Beef Products | 7.76 mg | 71% |
| 87 | Game meat, native, narwhal, skin (muktuk), raw | Lamb, Veal and Game | 7.75 mg | 70% |
| 88 | Beef, rib, rib eye steak, boneless, lean and fat, 0mm (0") trim, cooked, broiled | Beef Products | 7.74 mg | 70% |
| 89 | Beef, hip, eye of round steak, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 7.73 mg | 70% |
| 90 | Beef, hip, inside (top) round steak, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 7.73 mg | 70% |
| 91 | Egg, chicken, yolk, dried | Dairy and Egg Products | 7.73 mg | 70% |
| 92 | Lamb, Canadian, foreshank, lean and fat, 3mm (1/8") trim, cooked | Lamb, Veal and Game | 7.69 mg | 70% |
| 93 | Beef, loin, bottom sirloin tri-tip steak, boneless, lean and fat, 0mm (0'') trim, cooked, broiled | Beef Products | 7.68 mg | 70% |
| 94 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 7.66 mg | 70% |
| 95 | Seeds, pumpkin and squash seed kernels, roasted, salted | Nuts and Seeds | 7.64 mg | 69% |
| 96 | Seeds, pumpkin and squash seed kernels, roasted | Nuts and Seeds | 7.64 mg | 69% |
| 97 | Crustaceans, crab, alaska king, boiled or steamed | Finfish and Shellfish Products | 7.62 mg | 69% |
| 98 | Game meat, native, walrus, meat, boiled | Lamb, Veal and Game | 7.60 mg | 69% |
| 99 | Cereal, ready to eat, Crispy Rice, Compliments | Breakfast cereals | 7.54 mg | 69% |
| 100 | Beef, hip, inside (top) round steak, boneless, lean and fat, 3mm (1/8") trim, cooked, braised | Beef Products | 7.53 mg | 68% |
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