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 7,221 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | Nut and Seed Products | 10.45 mg | 95% |
| 102 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 10.44 mg | 95% |
| 103 | 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% |
| 104 | Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 10.42 mg | 95% |
| 105 | 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% |
| 106 | Beef, top loin petite roast, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 10.39 mg | 94% |
| 107 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 10.31 mg | 94% |
| 108 | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Nut and Seed Products | 10.30 mg | 94% |
| 109 | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Nut and Seed Products | 10.30 mg | 94% |
| 110 | Game meat, bear, cooked, simmered | Lamb, Veal, and Game Products | 10.27 mg | 93% |
| 111 | Beef, chuck, blade roast, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 10.27 mg | 93% |
| 112 | Seeds, watermelon seed kernels, dried | Nut and Seed Products | 10.24 mg | 93% |
| 113 | Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 10.23 mg | 93% |
| 114 | Seeds, sesame meal, partially defatted | Nut and Seed Products | 10.23 mg | 93% |
| 115 | Seeds, sesame seed kernels, toasted, without salt added (decorticated) | Nut and Seed Products | 10.23 mg | 93% |
| 116 | Seeds, sesame seed kernels, toasted, with salt added (decorticated) | Nut and Seed Products | 10.23 mg | 93% |
| 117 | Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 10.21 mg | 93% |
| 118 | Beef, top loin filet, boneless, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 10.21 mg | 93% |
| 119 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 10.19 mg | 93% |
| 120 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 10.05 mg | 91% |
| 121 | Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS | Breakfast Cereals | 10.00 mg | 91% |
| 122 | Protein supplement, milk based, Muscle Milk Light, powder | Dairy and Egg Products | 10.00 mg | 91% |
| 123 | Seeds, sesame flour, low-fat | Nut and Seed Products | 10.00 mg | 91% |
| 124 | Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 9.99 mg | 91% |
| 125 | Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 9.99 mg | 91% |
| 126 | Leavening agents, yeast, baker's, compressed | Baked Products | 9.97 mg | 91% |
| 127 | Formulated bar, POWER BAR, chocolate | Snacks | 9.96 mg | 91% |
| 128 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 9.93 mg | 90% |
| 129 | Seeds, hemp seed, hulled | Nut and Seed Products | 9.90 mg | 90% |
| 130 | Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 9.88 mg | 90% |
| 131 | Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 9.88 mg | 90% |
| 132 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 9.85 mg | 90% |
| 133 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 9.85 mg | 90% |
| 134 | Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 9.85 mg | 90% |
| 135 | Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 9.82 mg | 89% |
| 136 | Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 9.73 mg | 88% |
| 137 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 9.73 mg | 88% |
| 138 | Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE | Snacks | 9.72 mg | 88% |
| 139 | Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 9.71 mg | 88% |
| 140 | Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 9.71 mg | 88% |
| 141 | Beef, ribeye cap steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 9.67 mg | 88% |
| 142 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 9.66 mg | 88% |
| 143 | Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 9.64 mg | 88% |
| 144 | Baking chocolate, unsweetened, squares | Sweets | 9.63 mg | 88% |
| 145 | Beef, chuck, shoulder clod, top blade, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 9.61 mg | 87% |
| 146 | Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, braised | Beef Products | 9.59 mg | 87% |
| 147 | Beef, chuck eye roast, boneless, America's Beef Roast, separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 9.56 mg | 87% |
| 148 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR | Snacks | 9.55 mg | 87% |
| 149 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar | Snacks | 9.55 mg | 87% |
| 150 | Beef, chuck, under blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 9.55 mg | 87% |
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