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 2001–2050 of 13,023 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2001 | Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles | Poultry Products | 3.77 mg | 34% | USDA_FF |
| 2002 | Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles | Poultry Products | 3.77 mg | 34% | USDA_FF |
| 2003 | Lamb, leg, sirloin half, separable lean only, trimmed to 1/4" fat, choice, raw | Lamb, Veal, and Game Products | 3.77 mg | 34% | USDA_SR |
| 2004 | Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles | Poultry Products | 3.77 mg | 34% | USDA_SR |
| 2005 | Chicken, broilers or fryers, neck, meat only, cooked, simmered | Poultry Products | 3.77 mg | 34% | USDA_SR |
| 2006 | Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments | Breakfast cereals | 3.77 mg | 34% | CNF |
| 2007 | Chicken, broiler, neck, meat, simmered | Poultry Products | 3.77 mg | 34% | CNF |
| 2008 | Bison, ground, raw | Lamb, Veal, and Game Products | 3.76 mg | 34% | USDA_FF |
| 2009 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 3.76 mg | 34% | USDA_FF |
| 2010 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 3.76 mg | 34% | USDA_FF |
| 2011 | Ostrich, top loin, raw | Poultry Products | 3.76 mg | 34% | USDA_SR |
| 2012 | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 3.76 mg | 34% | USDA_SR |
| 2013 | Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 3.76 mg | 34% | USDA_SR |
| 2014 | Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 3.76 mg | 34% | USDA_SR |
| 2015 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER | Nut and Seed Products | 3.76 mg | 34% | USDA_SR |
| 2016 | Candies, sesame crunch | Sweets | 3.76 mg | 34% | USDA_SR |
| 2017 | Ostrich, top loin, raw | Poultry Products | 3.76 mg | 34% | CNF |
| 2018 | Candies, sesame crunch (crisp) | Sweets | 3.76 mg | 34% | CNF |
| 2019 | Flour, soy, full-fat | Legumes and Legume Products | 3.75 mg | 34% | USDA_FF |
| 2020 | Lamb, Australian, imported, fresh, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 3.75 mg | 34% | USDA_SR |
| 2021 | Beef, round, top round roast, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 3.75 mg | 34% | USDA_SR |
| 2022 | Cheese, edam | Dairy and Egg Products | 3.75 mg | 34% | USDA_SR |
| 2023 | Piki bread, made from blue cornmeal (Hopi) | American Indian/Alaska Native Foods | 3.75 mg | 34% | USDA_SR |
| 2024 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 3.75 mg | 34% | USDA_SR |
| 2025 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 3.75 mg | 34% | USDA_SR |
| 2026 | Veal, grain-fed, loin chop, lean, braised | Lamb, Veal and Game | 3.75 mg | 34% | CNF |
| 2027 | Cheese, edam | Dairy and Egg Products | 3.75 mg | 34% | CNF |
| 2028 | Ostrich, tip trimmed, raw | Poultry Products | 3.74 mg | 34% | USDA_SR |
| 2029 | Cheese, cheddar, sharp, sliced | Dairy and Egg Products | 3.74 mg | 34% | USDA_SR |
| 2030 | Pork, fresh, loin, center loin (roasts), bone-in, separable lean only, cooked, roasted | Pork Products | 3.74 mg | 34% | USDA_SR |
| 2031 | Ostrich, tip trimmed, raw | Poultry Products | 3.74 mg | 34% | CNF |
| 2032 | Pork, loin, centre cut (centre chop), bone-in, lean, roasted | Pork Products | 3.74 mg | 34% | CNF |
| 2033 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 3.73 mg | 34% | USDA_SR |
| 2034 | Pork, fresh, loin, country-style ribs, separable lean only, bone-in, cooked, broiled | Pork Products | 3.73 mg | 34% | USDA_SR |
| 2035 | Hearts of palm, raw | Vegetables and Vegetable Products | 3.73 mg | 34% | USDA_SR |
| 2036 | Hearts of palm, raw | Vegetables and Vegetable Products | 3.73 mg | 34% | CNF |
| 2037 | Grains, rye | Cereals, Grains and Pasta | 3.73 mg | 34% | CNF |
| 2038 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 3.72 mg | 34% | USDA_SR |
| 2039 | Beef, loin, top loin steak, boneless, lip off, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 3.72 mg | 34% | USDA_SR |
| 2040 | Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 3.72 mg | 34% | USDA_SR |
| 2041 | Lamb, variety meats and by-products, mechanically separated, raw | Lamb, Veal, and Game Products | 3.72 mg | 34% | USDA_SR |
| 2042 | Beef, round, tip round, roast, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 3.72 mg | 34% | USDA_SR |
| 2043 | Lamb, mechanically separated, raw | Lamb, Veal and Game | 3.72 mg | 34% | CNF |
| 2044 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 3.71 mg | 34% | USDA_FF |
| 2045 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 3.71 mg | 34% | USDA_FF |
| 2046 | Turkey, ground, 93% lean, 7% fat, patties, broiled | Poultry Products | 3.71 mg | 34% | USDA_SR |
| 2047 | Ostrich, fan, raw | Poultry Products | 3.71 mg | 34% | USDA_SR |
| 2048 | Beef, brisket, whole, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 3.71 mg | 34% | USDA_SR |
| 2049 | Pork, fresh, shoulder, whole, separable lean and fat, cooked, roasted | Pork Products | 3.71 mg | 34% | USDA_SR |
| 2050 | Ostrich, fan, raw | Poultry Products | 3.71 mg | 34% | CNF |
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