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 421 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Flour, spelt, whole grain | Cereal Grains and Pasta | 3.59 mg | 33% |
| 52 | Pork, cured, bacon, cooked, restaurant | Pork Products | 3.56 mg | 32% |
| 53 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 3.54 mg | 32% |
| 54 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 3.54 mg | 32% |
| 55 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 3.54 mg | 32% |
| 56 | Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 3.54 mg | 32% |
| 57 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 3.52 mg | 32% |
| 58 | Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw | Beef Products | 3.52 mg | 32% |
| 59 | Cheese, oaxaca, solid | Dairy and Egg Products | 3.51 mg | 32% |
| 60 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 3.50 mg | 32% |
| 61 | Beans, Dry, Light Red Kidney (0% moisture) | Legumes and Legume Products | 3.50 mg | 32% |
| 62 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 3.50 mg | 32% |
| 63 | Beans, Dry, Light Red Kidney (0% moisture) | Legumes and Legume Products | 3.50 mg | 32% |
| 64 | Crustaceans, crab, blue swimming, lump, pasteurized, refrigerated | Finfish and Shellfish Products | 3.48 mg | 32% |
| 65 | Beef, top sirloin steak, raw | Beef Products | 3.45 mg | 31% |
| 66 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 3.45 mg | 31% |
| 67 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 3.45 mg | 31% |
| 68 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 3.43 mg | 31% |
| 69 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 3.43 mg | 31% |
| 70 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 3.42 mg | 31% |
| 71 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 3.42 mg | 31% |
| 72 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 3.38 mg | 31% |
| 73 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 3.38 mg | 31% |
| 74 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 3.37 mg | 31% |
| 75 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 3.37 mg | 31% |
| 76 | Snow crab, legs only, frozen | Finfish and Shellfish Products | 3.37 mg | 31% |
| 77 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 3.36 mg | 31% |
| 78 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 3.36 mg | 31% |
| 79 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 3.31 mg | 30% |
| 80 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 3.31 mg | 30% |
| 81 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 3.29 mg | 30% |
| 82 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 3.29 mg | 30% |
| 83 | Beef, short loin (NY strip steak), raw | Beef Products | 3.28 mg | 30% |
| 84 | Cheese, dry white, queso seco | Dairy and Egg Products | 3.28 mg | 30% |
| 85 | Cheese, dry white, queso seco | Dairy and Egg Products | 3.28 mg | 30% |
| 86 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 3.26 mg | 30% |
| 87 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 3.26 mg | 30% |
| 88 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 3.24 mg | 29% |
| 89 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 3.23 mg | 29% |
| 90 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 3.23 mg | 29% |
| 91 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 3.23 mg | 29% |
| 92 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 3.23 mg | 29% |
| 93 | Beef, tenderloin steak, raw | Beef Products | 3.23 mg | 29% |
| 94 | Almond butter, creamy | Nut and Seed Products | 3.18 mg | 29% |
| 95 | Lamb, ground, raw | Lamb, Veal, and Game Products | 3.13 mg | 28% |
| 96 | Chickpeas, (garbanzo beans, bengal gram), dry | Legumes and Legume Products | 3.12 mg | 28% |
| 97 | Peanut butter, creamy | Legumes and Legume Products | 3.06 mg | 28% |
| 98 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 3.03 mg | 28% |
| 99 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 3.03 mg | 28% |
| 100 | Flour, amaranth | Cereal Grains and Pasta | 3.00 mg | 27% |
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