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 12251–12300 of 13,023 foods

#	Food	Category	Per 100 g	% DV	Source
12251	Onion, frozen, chopped, boiled, drained	Vegetables and Vegetable Products	0.07 mg	1%	CNF
12252	Onion, frozen, chopped, unprepared	Vegetables and Vegetable Products	0.07 mg	1%	CNF
12253	Gourd, dishcloth (towelgourd), raw	Vegetables and Vegetable Products	0.07 mg	1%	CNF
12254	Orange, all commercial varieties, raw	Fruits and fruit juices	0.07 mg	1%	CNF
12255	Grape, red or green (European type, such as Thompson seedless), adherent skin, raw	Fruits and fruit juices	0.07 mg	1%	CNF
12256	Grapefruit, white, all areas, raw	Fruits and fruit juices	0.07 mg	1%	CNF
12257	Grapefruit, pink, red or white, all areas, raw	Fruits and fruit juices	0.07 mg	1%	CNF
12258	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.07 mg	1%	CNF
12259	Cherry, sour, red, canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.07 mg	1%	CNF
12260	Blueberry, frozen, unsweetened	Fruits and fruit juices	0.07 mg	1%	CNF
12261	Plum, canned, purple, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.07 mg	1%	CNF
12262	Plum, canned, purple, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.07 mg	1%	CNF
12263	Pear nectar, canned	Fruits and fruit juices	0.07 mg	1%	CNF
12264	Pear, canned, halves, extra light syrup pack, solids and liquid	Fruits and fruit juices	0.07 mg	1%	CNF
12265	Tangerine (mandarin), raw	Fruits and fruit juices	0.07 mg	1%	CNF
12266	Orange grapefruit juice, canned	Fruits and fruit juices	0.07 mg	1%	CNF
12267	Orange juice, chilled, includes from concentrate	Fruits and fruit juices	0.07 mg	1%	CNF
12268	Melon, casaba, raw	Fruits and fruit juices	0.07 mg	1%	CNF
12269	Lychee (litchi), raw	Fruits and fruit juices	0.07 mg	1%	CNF
12270	Grape juice, canned or bottled, without added vitamin C	Fruits and fruit juices	0.07 mg	1%	CNF
12271	Grapefruit, white, florida, raw	Fruits and fruit juices	0.07 mg	1%	CNF
12272	Grapefruit, white, california, raw	Fruits and fruit juices	0.07 mg	1%	CNF
12273	Grapefruit, pink or red, florida, raw	Fruits and fruit juices	0.07 mg	1%	CNF
12274	Grapefruit, pink or red, california or arizona, raw	Fruits and fruit juices	0.07 mg	1%	CNF
12275	Grapefruit, pink or red, all areas, raw	Fruits and fruit juices	0.07 mg	1%	CNF
12276	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.07 mg	1%	CNF
12277	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.07 mg	1%	CNF
12278	Cherry, sweet, raw	Fruits and fruit juices	0.07 mg	1%	CNF
12279	Cherry, sour, red, canned, water pack, solids and liquid	Fruits and fruit juices	0.07 mg	1%	CNF
12280	Blueberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.07 mg	1%	CNF
12281	Cereal, hot, corn grits (yellow), cooked	Breakfast cereals	0.07 mg	1%	CNF
12282	Soup, oxtail, dehydrated, water added	Soups, Sauces and Gravies	0.07 mg	1%	CNF
12283	Soup, chicken rice, canned, condensed, water added	Soups, Sauces and Gravies	0.07 mg	1%	CNF
12284	Salad dressing, italian, commercial, regular	Fats and Oils	0.07 mg	1%	CNF
12285	Salad dressing, mayonnaise type, commercial, regular	Fats and Oils	0.07 mg	1%	CNF
12286	Mandarin, seedless, peeled, raw	Fruits and Fruit Juices	0.07 mg	1%	USDA_FF
12287	Mango, Tommy Atkins, peeled, raw	Fruits and Fruit Juices	0.07 mg	1%	USDA_FF
12288	Cherries, sweet, dark red, raw	Fruits and Fruit Juices	0.06 mg	1%	USDA_FF
12289	Beverages, NESTEA, tea, black, ready-to-drink, lemon	Beverages	0.06 mg	1%	USDA_SR
12290	Beverages, almond milk, unsweetened, shelf stable	Beverages	0.06 mg	1%	USDA_SR
12291	Alcoholic beverage, whiskey sour, prepared from item 14028	Beverages	0.06 mg	1%	USDA_SR
12292	Alcoholic beverage, whiskey sour, canned	Beverages	0.06 mg	1%	USDA_SR
12293	Grapefruit juice, white, canned, sweetened	Fruits and Fruit Juices	0.06 mg	1%	USDA_SR
12294	Soup, cream of onion, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.06 mg	1%	USDA_SR
12295	Blueberries, frozen, sweetened	Fruits and Fruit Juices	0.06 mg	1%	USDA_SR
12296	Alcoholic beverage, whiskey sour	Beverages	0.06 mg	1%	USDA_SR
12297	Beverages, drink mix, QUAKER OATS, GATORADE, orange flavor, powder	Beverages	0.06 mg	1%	USDA_SR
12298	Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate.	Beverages	0.06 mg	1%	USDA_SR
12299	Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick	Fats and Oils	0.06 mg	1%	USDA_SR
12300	Beverages, pineapple and orange juice drink, canned	Beverages	0.06 mg	1%	USDA_SR

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Foods high in Zinc

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