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 10601–10650 of 13,023 foods

#	Food	Category	Per 100 g	% DV	Source
10601	Pie crust, cookie-type, vanilla wafer, homemade, chilled	Baked Products	0.24 mg	2%	CNF
10602	Cookie, sugar, refrigerated dough	Baked Products	0.24 mg	2%	CNF
10603	Rutabaga (swede), raw	Vegetables and Vegetable Products	0.24 mg	2%	CNF
10604	Carrot, raw	Vegetables and Vegetable Products	0.24 mg	2%	CNF
10605	Beans, snap (Italian, green or yellow), raw	Vegetables and Vegetable Products	0.24 mg	2%	CNF
10606	Potato, mashed, dehydrated, granules without milk, prepared with whole milk and margarine	Vegetables and Vegetable Products	0.24 mg	2%	CNF
10607	Beans, snap (Italian, green or yellow), frozen, boiled, with salt	Vegetables and Vegetable Products	0.24 mg	2%	CNF
10608	Kale, scotch, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%	CNF
10609	Yam, raw	Vegetables and Vegetable Products	0.24 mg	2%	CNF
10610	Squash, summer, scallop, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%	CNF
10611	Potato, au gratin, dry mix, prepared with water, whole milk and butter	Vegetables and Vegetable Products	0.24 mg	2%	CNF
10612	Potato, mashed, dehydrated, granules with milk, water and margarine added	Vegetables and Vegetable Products	0.24 mg	2%	CNF
10613	Pokeberry shoots, raw	Vegetables and Vegetable Products	0.24 mg	2%	CNF
10614	Kale, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%	CNF
10615	Cowpeas, leafy tips, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%	CNF
10616	Cowpeas, young pods with seeds, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%	CNF
10617	Brussels sprouts, frozen, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%	CNF
10618	Beans, snap (Italian, green or yellow), frozen, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%	CNF
10619	Tangerine (mandarin), canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.24 mg	2%	CNF
10620	Fig, dried, cooked	Fruits and fruit juices	0.24 mg	2%	CNF
10621	Apricot, dried, sulphured, cooked, added sugar	Fruits and fruit juices	0.24 mg	2%	CNF
10622	Soup, chicken rice, ready-to-serve	Soups, Sauces and Gravies	0.24 mg	2%	CNF
10623	Soup, cream, chicken, canned, condensed	Soups, Sauces and Gravies	0.24 mg	2%	CNF
10624	Soup, broth, beef, ready-to-serve	Soups, Sauces and Gravies	0.24 mg	2%	CNF
10625	Cream, whipping, 35% M.F.	Dairy and Egg Products	0.24 mg	2%	CNF
10626	Carrots, mature, raw	Vegetables and Vegetable Products	0.24 mg	2%	USDA_FF
10627	Cauliflower, raw	Vegetables and Vegetable Products	0.23 mg	2%	USDA_FF
10628	Peaches, yellow, raw	Fruits and Fruit Juices	0.23 mg	2%	USDA_FF
10629	Fish, roughy, orange, raw	Finfish and Shellfish Products	0.23 mg	2%	USDA_SR
10630	Pie, fried pies, lemon	Baked Products	0.23 mg	2%	USDA_SR
10631	Bread, stuffing, dry mix, prepared	Baked Products	0.23 mg	2%	USDA_SR
10632	Soy sauce made from hydrolyzed vegetable protein	Legumes and Legume Products	0.23 mg	2%	USDA_SR
10633	Soup, clam chowder, new england, canned, ready-to-serve	Soups, Sauces, and Gravies	0.23 mg	2%	USDA_SR
10634	Currants, red and white, raw	Fruits and Fruit Juices	0.23 mg	2%	USDA_SR
10635	Cereals, farina, enriched, cooked with water, with salt	Breakfast Cereals	0.23 mg	2%	USDA_SR
10636	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Legumes and Legume Products	0.23 mg	2%	USDA_SR
10637	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Legumes and Legume Products	0.23 mg	2%	USDA_SR
10638	Pie, fried pies, cherry	Baked Products	0.23 mg	2%	USDA_SR
10639	Guavas, common, raw	Fruits and Fruit Juices	0.23 mg	2%	USDA_SR
10640	Pie, fried pies, fruit	Baked Products	0.23 mg	2%	USDA_SR
10641	Bread, stuffing, cornbread, dry mix, prepared	Baked Products	0.23 mg	2%	USDA_SR
10642	Cream substitute, flavored, powdered	Dairy and Egg Products	0.23 mg	2%	USDA_SR
10643	Cookies, gluten-free, vanilla sandwich, with creme filling	Baked Products	0.23 mg	2%	USDA_SR
10644	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Breakfast Cereals	0.23 mg	2%	USDA_SR
10645	Soup, chunky vegetable, canned, ready-to-serve	Soups, Sauces, and Gravies	0.23 mg	2%	USDA_SR
10646	Babyfood, vegetables, corn, creamed, junior	Baby Foods	0.23 mg	2%	USDA_SR
10647	Sauce, hot chile, sriracha, CHA! BY TEXAS PETE	Soups, Sauces, and Gravies	0.23 mg	2%	USDA_SR
10648	Babyfood, banana with mixed berries, strained	Baby Foods	0.23 mg	2%	USDA_SR
10649	Babyfood, fruit, banana and strawberry, junior	Baby Foods	0.23 mg	2%	USDA_SR
10650	Syrups, table blends, pancake, with 2% maple, with added potassium	Sweets	0.23 mg	2%	USDA_SR

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Foods high in Zinc

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