Foods high in Zinc (USDA Foundation)

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 101–150 of 421 foods

#	Food	Category	Per 100 g	% DV
101	Turkey, ground, 93% lean/ 7% fat, raw	Poultry Products	2.95 mg	27%
102	Egg, yolk, raw, frozen, pasteurized	Dairy and Egg Products	2.93 mg	27%
103	Cheese, queso fresco, solid	Dairy and Egg Products	2.91 mg	26%
104	Nuts, almonds, whole, raw	Nut and Seed Products	2.87 mg	26%
105	Oats, whole grain, steel cut	Cereal Grains and Pasta	2.84 mg	26%
106	Beans, Dry, Red (0% moisture)	Legumes and Legume Products	2.84 mg	26%
107	Beans, Dry, Red (0% moisture)	Legumes and Legume Products	2.84 mg	26%
108	Nuts, almonds, dry roasted, with salt added	Nut and Seed Products	2.80 mg	25%
109	Flour, almond	Nut and Seed Products	2.79 mg	25%
110	Peanuts, raw	Legumes and Legume Products	2.78 mg	25%
111	Flour, quinoa	Cereal Grains and Pasta	2.77 mg	25%
112	Nuts, walnuts, English, halves, raw	Nut and Seed Products	2.76 mg	25%
113	Flour, oat, whole grain	Cereal Grains and Pasta	2.75 mg	25%
114	Oats, whole grain, rolled, old fashioned	Cereal Grains and Pasta	2.74 mg	25%
115	Beans, cannellini, dry	Legumes and Legume Products	2.72 mg	25%
116	Sausage, turkey, breakfast links, mild, raw	Sausages and Luncheon Meats	2.58 mg	23%
117	Sausage, turkey, breakfast links, mild, raw	Sausages and Luncheon Meats	2.58 mg	23%
118	Rice, red, unenriched, dry, raw	Cereal Grains and Pasta	2.56 mg	23%
119	Chicken, broilers or fryers, drumstick, meat only, cooked, braised	Poultry Products	2.54 mg	23%
120	Peanut butter, smooth style, with salt	Legumes and Legume Products	2.54 mg	23%
121	Anchovies, canned in olive oil, with salt, drained	Finfish and Shellfish Products	2.54 mg	23%
122	Cheese, American, restaurant	Dairy and Egg Products	2.45 mg	22%
123	Cheese, pasteurized process, American, vitamin D fortified	Dairy and Egg Products	2.42 mg	22%
124	Sausage, Italian, pork, mild, cooked, pan-fried	Sausages and Luncheon Meats	2.41 mg	22%
125	Sausage, Italian, pork, mild, cooked, pan-fried	Sausages and Luncheon Meats	2.41 mg	22%
126	Cheese, pasteurized process cheese food or product, American, singles	Dairy and Egg Products	2.38 mg	22%
127	Cheese, feta, whole milk, crumbled	Dairy and Egg Products	2.35 mg	21%
128	Nuts, hazelnuts or filberts, raw	Nut and Seed Products	2.33 mg	21%
129	Flour, rye	Cereal Grains and Pasta	2.33 mg	21%
130	Millet, whole grain	Cereal Grains and Pasta	2.26 mg	21%
131	Buckwheat, whole grain	Cereal Grains and Pasta	2.24 mg	20%
132	Pork, ground, raw	Pork Products	2.23 mg	20%
133	Sausage, pork, chorizo, link or ground, cooked, pan-fried	Sausages and Luncheon Meats	2.19 mg	20%
134	Sausage, pork, chorizo, link or ground, cooked, pan-fried	Sausages and Luncheon Meats	2.19 mg	20%
135	Nuts, pistachio nuts, raw	Nut and Seed Products	2.18 mg	20%
136	Bulgur, dry, raw	Cereal Grains and Pasta	2.15 mg	20%
137	Flour, barley	Cereal Grains and Pasta	2.14 mg	19%
138	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Sausages and Luncheon Meats	2.14 mg	19%
139	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Sausages and Luncheon Meats	2.14 mg	19%
140	Frankfurter, beef, unheated	Sausages and Luncheon Meats	2.06 mg	19%
141	Flour, rice, brown	Cereal Grains and Pasta	1.91 mg	17%
142	Rice, brown, long grain, unenriched, raw	Cereal Grains and Pasta	1.85 mg	17%
143	Fonio, grain, dry, raw	Cereal Grains and Pasta	1.85 mg	17%
144	Pork, loin, tenderloin, boneless, raw	Pork Products	1.77 mg	16%
145	Sorghum, whole grain, white, dry, raw	Cereal Grains and Pasta	1.77 mg	16%
146	Bread, whole-wheat, commercially prepared	Baked Products	1.76 mg	16%
147	Ham, sliced, restaurant	Pork Products	1.76 mg	16%
148	Flour, buckwheat	Cereal Grains and Pasta	1.75 mg	16%
149	Rice, black, unenriched, raw	Cereal Grains and Pasta	1.72 mg	16%
150	Chicken, drumstick, meat and skin, raw	Poultry Products	1.70 mg	15%

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Foods high in Zinc (USDA Foundation)

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