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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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Diet All Vegetarian Vegan
Source All Canadian (CNF) USDA SR Legacy USDA Foundation

Showing 101–150 of 13,023 foods

# Food Category Per 100 g % DV Source
101 Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised Beef Products 11.38 mg 103% USDA_SR
102 Beef, chuck, under blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised Beef Products 11.37 mg 103% USDA_SR
103 Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice Breakfast Cereals 11.35 mg 103% USDA_SR
104 Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised Beef Products 11.32 mg 103% USDA_SR
105 Beef, chuck, blade roast, boneless, lean and fat, 3mm (1/8'') trim, cooked, braised Beef Products 11.30 mg 103% CNF
106 Beef, chuck, blade steak, with bone, lean, cooked, braised Beef Products 11.25 mg 102% CNF
107 Fast foods, entree, oysters, battered or breaded, fried Fast Foods 11.25 mg 102% CNF
108 Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran Breakfast Cereals 11.23 mg 102% USDA_SR
109 Veal, variety meats and by-products, liver, cooked, braised Lamb, Veal, and Game Products 11.23 mg 102% USDA_SR
110 Veal, liver, braised Lamb, Veal and Game 11.23 mg 102% CNF
111 Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS Breakfast Cereals 11.21 mg 102% USDA_SR
112 Beef, chuck, under blade pot roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised Beef Products 11.21 mg 102% USDA_SR
113 Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled Beef Products 11.04 mg 100% USDA_SR
114 Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised Beef Products 11.01 mg 100% USDA_SR
115 Game meat, native, polar bear, meat, boiled Lamb, Veal and Game 11.00 mg 100% CNF
116 Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised Beef Products 10.98 mg 100% USDA_SR
117 Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised Beef Products 10.94 mg 99% USDA_SR
118 Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised Beef Products 10.93 mg 99% USDA_SR
119 Babyfood, cereal, rice, dry fortified Baby Foods 10.92 mg 99% USDA_SR
120 Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised Beef Products 10.91 mg 99% USDA_SR
121 Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled Beef Products 10.90 mg 99% USDA_SR
122 Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised Beef Products 10.76 mg 98% USDA_SR
123 Beef, ribeye petite roast, boneless, separable lean only, trimmed to 0" fat, select, cooked, roasted Beef Products 10.73 mg 98% USDA_SR
124 Seeds, sesame flour, partially defatted Nut and Seed Products 10.70 mg 97% USDA_SR
125 Seeds, sesame flour, partially defatted Nuts and Seeds 10.70 mg 97% CNF
126 Babyfood, Multigrain whole grain cereal, dry fortified Baby Foods 10.67 mg 97% USDA_SR
127 Seeds, sesame flour, high-fat Nut and Seed Products 10.67 mg 97% USDA_SR
128 Seeds, sesame flour, high-fat Nuts and Seeds 10.67 mg 97% CNF
129 Babyfood, cereal, mixed, dry fortified Baby Foods 10.66 mg 97% USDA_SR
130 Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted Beef Products 10.65 mg 97% USDA_SR
131 Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled Beef Products 10.60 mg 96% USDA_SR
132 Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled Beef Products 10.54 mg 96% USDA_SR
133 Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled Beef Products 10.50 mg 95% USDA_SR
134 Beef, shank crosscuts, separable lean only, trimmed to 1/4" fat, choice, cooked, simmered Beef Products 10.49 mg 95% USDA_SR
135 Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised Beef Products 10.46 mg 95% USDA_SR
136 Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) Nut and Seed Products 10.45 mg 95% USDA_SR
137 Seeds, sesame butter, tahini, unroasted kernels Nuts and Seeds 10.45 mg 95% CNF
138 Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised Beef Products 10.44 mg 95% USDA_SR
139 Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted Beef Products 10.42 mg 95% USDA_SR
140 Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled Beef Products 10.42 mg 95% USDA_SR
141 Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, select, cooked, grilled Beef Products 10.40 mg 95% USDA_SR
142 Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted Beef Products 10.39 mg 94% USDA_SR
143 Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised Beef Products 10.31 mg 94% USDA_SR
144 Seeds, pumpkin and squash seeds, whole, roasted, without salt Nut and Seed Products 10.30 mg 94% USDA_SR
145 Seeds, pumpkin and squash seeds, whole, roasted, with salt added Nut and Seed Products 10.30 mg 94% USDA_SR
146 Seeds, pumpkin and squash seeds, whole, roasted Nuts and Seeds 10.30 mg 94% CNF
147 Seeds, pumpkin and squash seeds, whole, roasted, salted Nuts and Seeds 10.30 mg 94% CNF
148 Beef, flank, flank steak, boneless, lean, cooked, braised Beef Products 10.28 mg 93% CNF
149 Beef, flank, flank steak, boneless, lean and fat, 0mm (0") trim, cooked, braised Beef Products 10.28 mg 93% CNF
150 Game meat, bear, cooked, simmered Lamb, Veal, and Game Products 10.27 mg 93% USDA_SR

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