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 10351–10400 of 13,023 foods

#	Food	Category	Per 100 g	% DV	Source
10351	Kale, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
10352	Potatoes, mashed, home-prepared, whole milk and butter added	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
10353	Collards, frozen, chopped, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
10354	Taro, cooked, without salt	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
10355	Mountain yam, hawaii, raw	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
10356	Frozen novelties, juice type, juice with cream	Sweets	0.27 mg	2%	USDA_SR
10357	Babyfood, dinner, jarred, pasta with vegetables	Babyfoods	0.27 mg	2%	CNF
10358	Soup, clam chowder, New England, ready-to-serve	Soups, Sauces and Gravies	0.27 mg	2%	CNF
10359	Tea, chai latte, prepared with whole milk	Beverages	0.27 mg	2%	CNF
10360	Taro, cooked, with salt	Vegetables and Vegetable Products	0.27 mg	2%	CNF
10361	Potato, boiled without skin, flesh, with salt	Vegetables and Vegetable Products	0.27 mg	2%	CNF
10362	Collards, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.27 mg	2%	CNF
10363	Dessert, frozen, juice with cream	Sweets	0.27 mg	2%	CNF
10364	Soup, minestrone, ready-to-serve, reduced sodium	Soups, Sauces and Gravies	0.27 mg	2%	CNF
10365	Tomato, crushed, canned	Vegetables and Vegetable Products	0.27 mg	2%	CNF
10366	Cookie, sugar, refrigerated dough, baked	Baked Products	0.27 mg	2%	CNF
10367	Cake, yellow, regular, dry mix, unprepared	Baked Products	0.27 mg	2%	CNF
10368	Cake, yellow (plus streusel), pudding-type, dry mix, unprepared	Baked Products	0.27 mg	2%	CNF
10369	Cake, fruitcake, commercial	Baked Products	0.27 mg	2%	CNF
10370	Hot chocolate, with aspartame, mix, powder, prepared with water	Beverages	0.27 mg	2%	CNF
10371	Turnip, raw	Vegetables and Vegetable Products	0.27 mg	2%	CNF
10372	Potato, boiled without skin, flesh	Vegetables and Vegetable Products	0.27 mg	2%	CNF
10373	Peas, edible-podded (snow peas), raw	Vegetables and Vegetable Products	0.27 mg	2%	CNF
10374	Cauliflower, raw	Vegetables and Vegetable Products	0.27 mg	2%	CNF
10375	Potato, mashed, homemade, prepared with whole milk and butter	Vegetables and Vegetable Products	0.27 mg	2%	CNF
10376	Taro, cooked	Vegetables and Vegetable Products	0.27 mg	2%	CNF
10377	Pumpkin pie mix, canned	Vegetables and Vegetable Products	0.27 mg	2%	CNF
10378	Collards, frozen, boiled, drained	Vegetables and Vegetable Products	0.27 mg	2%	CNF
10379	Celtuce, raw	Vegetables and Vegetable Products	0.27 mg	2%	CNF
10380	Cabbage, savoy, raw	Vegetables and Vegetable Products	0.27 mg	2%	CNF
10381	Beans, shellie, canned, solids and liquid	Vegetables and Vegetable Products	0.27 mg	2%	CNF
10382	Currant, european black, raw	Fruits and fruit juices	0.27 mg	2%	CNF
10383	Soup, cream, asparagus, dehydrated, water added	Soups, Sauces and Gravies	0.27 mg	2%	CNF
10384	Cream, sour, cultured, 14% M.F	Dairy and Egg Products	0.27 mg	2%	CNF
10385	Dessert topping (non dairy), powdered, prepared with whole milk	Dairy and Egg Products	0.27 mg	2%	CNF
10386	Cod, Pacific or Alaskan, frozen, wild caught	Finfish and Shellfish Products	0.27 mg	2%	USDA_FF
10387	Soy milk, sweetened, plain, refrigerated	Legumes and Legume Products	0.26 mg	2%	USDA_FF
10388	Squash, summer, green, zucchini, includes skin, raw	Vegetables and Vegetable Products	0.26 mg	2%	USDA_FF
10389	Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	Baked Products	0.26 mg	2%	USDA_SR
10390	Soup, cream of chicken, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.26 mg	2%	USDA_SR
10391	Soup, cheese, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.26 mg	2%	USDA_SR
10392	Bread, gluten-free, white, made with potato extract, rice starch, and rice flour	Baked Products	0.26 mg	2%	USDA_SR
10393	Butter, light, stick, with salt	Fats and Oils	0.26 mg	2%	USDA_SR
10394	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Breakfast Cereals	0.26 mg	2%	USDA_SR
10395	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Breakfast Cereals	0.26 mg	2%	USDA_SR
10396	Soup, cream of potato, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.26 mg	2%	USDA_SR
10397	Doughnuts, french crullers, glazed	Baked Products	0.26 mg	2%	USDA_SR
10398	MORI-NU, Tofu, silken, lite extra firm	Legumes and Legume Products	0.26 mg	2%	USDA_SR
10399	Soymilk, original and vanilla, with added calcium, vitamins A and D	Legumes and Legume Products	0.26 mg	2%	USDA_SR
10400	Butter, light, stick, without salt	Fats and Oils	0.26 mg	2%	USDA_SR

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Foods high in Zinc

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