Foods high in Zinc (USDA SR Legacy)

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 1901–1950 of 7,221 foods

#	Food	Category	Per 100 g	% DV
1901	Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean only, trimmed to 1/8" fat, raw	Lamb, Veal, and Game Products	2.94 mg	27%
1902	Cheese, mexican, queso anejo	Dairy and Egg Products	2.94 mg	27%
1903	Nuts, formulated, wheat-based, unflavored, with salt added	Nut and Seed Products	2.94 mg	27%
1904	Pork, cured, shoulder, arm picnic, separable lean only, roasted	Pork Products	2.94 mg	27%
1905	Beef, New Zealand, imported, inside, raw	Beef Products	2.93 mg	27%
1906	Salami, cooked, beef and pork	Sausages and Luncheon Meats	2.93 mg	27%
1907	Lamb, New Zealand, imported, breast, separable lean only, raw	Lamb, Veal, and Game Products	2.93 mg	27%
1908	Beef, New Zealand, imported, striploin, separable lean and fat, cooked, fast fried	Beef Products	2.92 mg	27%
1909	Frankfurter, beef, pork, and turkey, fat free	Sausages and Luncheon Meats	2.92 mg	27%
1910	Game meat, bison, top round, separable lean only, 1" steak, raw	Lamb, Veal, and Game Products	2.92 mg	27%
1911	Turkey, retail parts, drumstick, meat and skin, raw	Poultry Products	2.92 mg	27%
1912	Cheese, mozzarella, whole milk	Dairy and Egg Products	2.92 mg	27%
1913	BURGER KING, Double Cheeseburger	Fast Foods	2.92 mg	27%
1914	Pork, fresh, variety meats and by-products, stomach, cooked, simmered	Pork Products	2.92 mg	27%
1915	Lamb, New Zealand, imported, square-cut shoulder, separable lean and fat, raw	Lamb, Veal, and Game Products	2.91 mg	26%
1916	Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, raw	Lamb, Veal, and Game Products	2.91 mg	26%
1917	Chicken, broilers or fryers, dark meat, meat only, cooked, fried	Poultry Products	2.91 mg	26%
1918	Pork, cured, ham, rump, bone-in, separable lean and fat, heated, roasted	Pork Products	2.91 mg	26%
1919	Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted	Pork Products	2.91 mg	26%
1920	Cornmeal, blue (Navajo)	American Indian/Alaska Native Foods	2.91 mg	26%
1921	Game meat, horse, raw	Lamb, Veal, and Game Products	2.90 mg	26%
1922	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Breakfast Cereals	2.90 mg	26%
1923	Turkey, mechanically deboned, from turkey frames, raw	Poultry Products	2.90 mg	26%
1924	Sea lion, Steller, kidney (Alaska Native)	American Indian/Alaska Native Foods	2.90 mg	26%
1925	Pork, fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked	Pork Products	2.90 mg	26%
1926	Lamb, New Zealand, imported, rack - partly frenched, separable lean only, cooked, fast roasted	Lamb, Veal, and Game Products	2.89 mg	26%
1927	Lamb, New Zealand, imported, chump, boneless, separable lean only, raw	Lamb, Veal, and Game Products	2.89 mg	26%
1928	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Breakfast Cereals	2.89 mg	26%
1929	Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, flour	Poultry Products	2.89 mg	26%
1930	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Breakfast Cereals	2.89 mg	26%
1931	Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes	Breakfast Cereals	2.89 mg	26%
1932	Turkey, fryer-roasters, meat and skin, cooked, roasted	Poultry Products	2.89 mg	26%
1933	Pinon Nuts, roasted (Navajo)	American Indian/Alaska Native Foods	2.89 mg	26%
1934	Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled	Pork Products	2.89 mg	26%
1935	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Breakfast Cereals	2.88 mg	26%
1936	Cheese, feta	Dairy and Egg Products	2.88 mg	26%
1937	Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted	Pork Products	2.88 mg	26%
1938	Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, pan-fried	Pork Products	2.88 mg	26%
1939	Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted	Pork Products	2.88 mg	26%
1940	Veal, leg (top round), separable lean only, cooked, pan-fried, breaded	Lamb, Veal, and Game Products	2.87 mg	26%
1941	Lamb, rib, separable lean and fat, trimmed to 1/8" fat, choice, raw	Lamb, Veal, and Game Products	2.87 mg	26%
1942	Egg, yolk, raw, frozen, salted, pasteurized	Dairy and Egg Products	2.87 mg	26%
1943	Amaranth grain, uncooked	Cereal Grains and Pasta	2.87 mg	26%
1944	Beef, variety meats and by-products, tongue, raw	Beef Products	2.87 mg	26%
1945	Beef, variety meats and by-products, heart, cooked, simmered	Beef Products	2.87 mg	26%
1946	Pork, cured, ham with natural juices, slice, bone-in, separable lean and fat, heated, pan-broil	Pork Products	2.87 mg	26%
1947	Pork, cured, ham, slice, bone-in, separable lean and fat, heated, pan-broil	Pork Products	2.87 mg	26%
1948	Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked	Pork Products	2.87 mg	26%
1949	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Snacks	2.86 mg	26%
1950	Lamb, New Zealand, imported, loin chop, separable lean and fat, cooked, fast fried	Lamb, Veal, and Game Products	2.86 mg	26%

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Foods high in Zinc (USDA SR Legacy)

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