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 151–200 of 421 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Flour, sorghum | Cereal Grains and Pasta | 1.66 mg | 15% |
| 152 | Corn flour, masa harina, white or yellow, dry, raw | Cereal Grains and Pasta | 1.62 mg | 15% |
| 153 | Pork, loin, boneless, raw | Pork Products | 1.57 mg | 14% |
| 154 | Lobster, tail only, frozen, wild caught | Finfish and Shellfish Products | 1.54 mg | 14% |
| 155 | Ham, sliced, pre-packaged, deli meat (96%fat free, water added) | Sausages and Luncheon Meats | 1.52 mg | 14% |
| 156 | Hummus, commercial | Legumes and Legume Products | 1.38 mg | 13% |
| 157 | Rice, white, long grain, unenriched, raw | Cereal Grains and Pasta | 1.35 mg | 12% |
| 158 | Chicken, thigh, boneless, skinless, raw | Poultry Products | 1.35 mg | 12% |
| 159 | Flour, rice, glutinous | Cereal Grains and Pasta | 1.34 mg | 12% |
| 160 | Pork, chop, center cut, raw | Pork Products | 1.32 mg | 12% |
| 161 | Sorghum flour, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 1.32 mg | 12% |
| 162 | Sorghum grain, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 1.28 mg | 12% |
| 163 | Eggs, Grade A, Large, egg whole | Dairy and Egg Products | 1.24 mg | 11% |
| 164 | Flour, semolina, fine | Cereal Grains and Pasta | 1.24 mg | 11% |
| 165 | Restaurant, Latino, tamale, pork | Restaurant Foods | 1.20 mg | 11% |
| 166 | Chicken, thigh, meat and skin, raw | Poultry Products | 1.20 mg | 11% |
| 167 | Nuts, macadamia nuts, raw | Nut and Seed Products | 1.20 mg | 11% |
| 168 | Egg, whole, raw, frozen, pasteurized | Dairy and Egg Products | 1.20 mg | 11% |
| 169 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 1.19 mg | 11% |
| 170 | Chicken, wing, meat and skin, raw | Poultry Products | 1.18 mg | 11% |
| 171 | Chicken, ground, with additives, raw | Poultry Products | 1.18 mg | 11% |
| 172 | Flour, wheat, all-purpose, unenriched, unbleached | Cereal Grains and Pasta | 1.15 mg | 10% |
| 173 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 1.07 mg | 10% |
| 174 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 1.07 mg | 10% |
| 175 | Pork, belly, with skin, raw | Pork Products | 1.07 mg | 10% |
| 176 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 1.06 mg | 10% |
| 177 | Flour, chestnut | Nut and Seed Products | 1.04 mg | 9% |
| 178 | Scallops, bay, Patagonian, frozen, wild caught | Finfish and Shellfish Products | 1.02 mg | 9% |
| 179 | Scallops, sea, frozen, wild caught | Finfish and Shellfish Products | 1.00 mg | 9% |
| 180 | Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised | Poultry Products | 0.96 mg | 9% |
| 181 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 0.95 mg | 9% |
| 182 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 0.94 mg | 9% |
| 183 | Crustaceans, shrimp, farm raised, raw | Finfish and Shellfish Products | 0.94 mg | 9% |
| 184 | Flour, potato | Vegetables and Vegetable Products | 0.90 mg | 8% |
| 185 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 0.90 mg | 8% |
| 186 | Bread, white, commercially prepared | Baked Products | 0.88 mg | 8% |
| 187 | Mushroom, pioppini | Vegetables and Vegetable Products | 0.86 mg | 8% |
| 188 | Flour, 00 | Cereal Grains and Pasta | 0.79 mg | 7% |
| 189 | Mushrooms, shiitake | Vegetables and Vegetable Products | 0.76 mg | 7% |
| 190 | Mushrooms, shiitake | Vegetables and Vegetable Products | 0.76 mg | 7% |
| 191 | Mushroom, maitake | Vegetables and Vegetable Products | 0.76 mg | 7% |
| 192 | Mushroom, lion's mane | Vegetables and Vegetable Products | 0.74 mg | 7% |
| 193 | Mushroom, lion's mane | Vegetables and Vegetable Products | 0.74 mg | 7% |
| 194 | Flour, pastry, unenriched, unbleached | Cereal Grains and Pasta | 0.74 mg | 7% |
| 195 | Beans, black, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.74 mg | 7% |
| 196 | Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.72 mg | 7% |
| 197 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 0.72 mg | 7% |
| 198 | Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed | Vegetables and Vegetable Products | 0.71 mg | 6% |
| 199 | Restaurant, Chinese, fried rice, without meat | Restaurant Foods | 0.69 mg | 6% |
| 200 | Mushroom, oyster | Vegetables and Vegetable Products | 0.68 mg | 6% |
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