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 10801–10850 of 13,023 foods

#	Food	Category	Per 100 g	% DV	Source
10801	Onions, yellow, sauteed	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
10802	Onions, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
10803	Beets, canned, drained solids	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
10804	Candies, taffy, prepared-from-recipe	Sweets	0.21 mg	2%	USDA_SR
10805	Nopales, cooked, without salt	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
10806	Sweet potato, canned, mashed	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
10807	Plantains, yellow, baked	Fruits and Fruit Juices	0.21 mg	2%	USDA_SR
10808	Mangosteen, canned, syrup pack	Fruits and Fruit Juices	0.21 mg	2%	USDA_SR
10809	Pickle relish, hot dog	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
10810	Taro leaves, cooked, steamed, without salt	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
10811	Squash, summer, zucchini, includes skin, frozen, unprepared	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
10812	Prune juice, canned	Fruits and Fruit Juices	0.21 mg	2%	USDA_SR
10813	Salad dressing, blue or roquefort cheese dressing, fat-free	Fats and Oils	0.21 mg	2%	USDA_SR
10814	Snacks, corn-based, extruded, cones, plain	Snacks	0.21 mg	2%	USDA_SR
10815	Vitamin water, all flavours, sweetened	Beverages	0.21 mg	2%	CNF
10816	Sauce, duck, ready-to-serve	Soups, Sauces and Gravies	0.21 mg	2%	CNF
10817	Dessert, frozen, ice cream sandwich, made with light ice cream, vanilla	Sweets	0.21 mg	2%	CNF
10818	Taro leaves, steamed, with salt	Vegetables and Vegetable Products	0.21 mg	2%	CNF
10819	Candies, taffy, homemade	Sweets	0.21 mg	2%	CNF
10820	Onion, yellow, sauteed	Vegetables and Vegetable Products	0.21 mg	2%	CNF
10821	Cheese food, imitation	Dairy and Egg Products	0.21 mg	2%	CNF
10822	Salad dressing, blue or roquefort cheese dressing, fat free	Fats and Oils	0.21 mg	2%	CNF
10823	Soup, tomato, canned, condensed, reduced sodium	Soups, Sauces and Gravies	0.21 mg	2%	CNF
10824	Mangosteen, canned, syrup pack	Fruits and fruit juices	0.21 mg	2%	CNF
10825	Fast foods, entree, salad, vegetable, no dressing	Fast Foods	0.21 mg	2%	CNF
10826	Snacks, corn-based, extruded, cones, plain	Snacks	0.21 mg	2%	CNF
10827	Hot chocolate, mix, powder, prepared with water	Beverages	0.21 mg	2%	CNF
10828	Nuts, ginkgo nuts, canned	Nuts and Seeds	0.21 mg	2%	CNF
10829	Onion, boiled, drained, with salt	Vegetables and Vegetable Products	0.21 mg	2%	CNF
10830	Tomato products, canned, sauce with mushrooms	Vegetables and Vegetable Products	0.21 mg	2%	CNF
10831	Squash, winter, butternut, raw	Vegetables and Vegetable Products	0.21 mg	2%	CNF
10832	Potato, hashed brown, frozen, plain, unprepared	Vegetables and Vegetable Products	0.21 mg	2%	CNF
10833	Onion, boiled, drained	Vegetables and Vegetable Products	0.21 mg	2%	CNF
10834	Beets, canned, drained solids	Vegetables and Vegetable Products	0.21 mg	2%	CNF
10835	Nopales (prickly pear), cooked	Vegetables and Vegetable Products	0.21 mg	2%	CNF
10836	Pickle relish, hot dog	Vegetables and Vegetable Products	0.21 mg	2%	CNF
10837	Squash, winter, all varieties, raw	Vegetables and Vegetable Products	0.21 mg	2%	CNF
10838	Taro leaves, steamed	Vegetables and Vegetable Products	0.21 mg	2%	CNF
10839	Sweet potato, canned, mashed	Vegetables and Vegetable Products	0.21 mg	2%	CNF
10840	Squash, summer, zucchini, frozen, unprepared	Vegetables and Vegetable Products	0.21 mg	2%	CNF
10841	Collards, raw	Vegetables and Vegetable Products	0.21 mg	2%	CNF
10842	Prune juice, canned	Fruits and fruit juices	0.21 mg	2%	CNF
10843	Soup, tomato, canned, condensed	Soups, Sauces and Gravies	0.21 mg	2%	CNF
10844	Soup, chicken noodle, canned, condensed, water added	Soups, Sauces and Gravies	0.21 mg	2%	CNF
10845	Soup, broth, beef, cubed, dehydrated	Soups, Sauces and Gravies	0.21 mg	2%	CNF
10846	Soup, broth (consomme), beef, canned, condensed	Soups, Sauces and Gravies	0.21 mg	2%	CNF
10847	Salad dressing, blue or roquefort cheese, commercial, regular	Fats and Oils	0.21 mg	2%	CNF
10848	Tomato, puree, canned	Vegetables and Vegetable Products	0.21 mg	2%	USDA_FF
10849	Cucumber, with peel, raw	Vegetables and Vegetable Products	0.20 mg	2%	USDA_FF
10850	Squash, summer, yellow, includes skin, raw	Vegetables and Vegetable Products	0.20 mg	2%	USDA_FF

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Foods high in Zinc

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