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 2001–2050 of 7,221 foods

#	Food	Category	Per 100 g	% DV
2001	Pork, cured, ham with natural juices, shank, bone-in, separable lean only, unheated	Pork Products	2.79 mg	25%
2002	Beef, New Zealand, imported, eye round, separable lean only, raw	Beef Products	2.78 mg	25%
2003	Chicken, broilers or fryers, leg, meat only, cooked, stewed	Poultry Products	2.78 mg	25%
2004	Peanut butter, reduced sodium	Legumes and Legume Products	2.78 mg	25%
2005	Pork, cured, ham, shank, bone-in, separable lean only, heated, roasted	Pork Products	2.78 mg	25%
2006	Wheat, hard red spring	Cereal Grains and Pasta	2.78 mg	25%
2007	Pork, fresh, loin, country-style ribs, separable lean and fat, raw	Pork Products	2.78 mg	25%
2008	Peanuts, all types, dry-roasted, with salt	Legumes and Legume Products	2.77 mg	25%
2009	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Breakfast Cereals	2.77 mg	25%
2010	Peanuts, all types, dry-roasted, without salt	Legumes and Legume Products	2.77 mg	25%
2011	Fast foods, cheeseburger; double, regular patty; with condiments	Fast Foods	2.77 mg	25%
2012	Fast foods, cheeseburger, double, regular patty and bun, with condiments	Fast Foods	2.77 mg	25%
2013	Barley, hulled	Cereal Grains and Pasta	2.77 mg	25%
2014	Beef, New Zealand, imported, striploin, separable lean only, raw	Beef Products	2.76 mg	25%
2015	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	Legumes and Legume Products	2.76 mg	25%
2016	Lamb, New Zealand, imported, frozen, loin, separable lean and fat, trimmed to 1/8" fat, cooked, broiled	Lamb, Veal, and Game Products	2.76 mg	25%
2017	Pigeon peas (red gram), mature seeds, raw	Legumes and Legume Products	2.76 mg	25%
2018	Cheese, mozzarella, part skim milk	Dairy and Egg Products	2.76 mg	25%
2019	Whale, beluga, meat, raw (Alaska Native)	American Indian/Alaska Native Foods	2.76 mg	25%
2020	Spaghetti, spinach, dry	Cereal Grains and Pasta	2.76 mg	25%
2021	Game meat, deer, cooked, roasted	Lamb, Veal, and Game Products	2.75 mg	25%
2022	Turkey, ground, 85% lean, 15% fat, raw	Poultry Products	2.75 mg	25%
2023	Veal, leg (top round), separable lean and fat, cooked, pan-fried, breaded	Lamb, Veal, and Game Products	2.75 mg	25%
2024	Lamb, New Zealand, imported, ground lamb, raw	Lamb, Veal, and Game Products	2.75 mg	25%
2025	Cheese, parmesan, hard	Dairy and Egg Products	2.75 mg	25%
2026	Pork, fresh, variety meats and by-products, kidneys, raw	Pork Products	2.75 mg	25%
2027	Pork, shoulder, petite tender, boneless, separable lean and fat, cooked, broiled	Pork Products	2.74 mg	25%
2028	Pork, fresh, loin, blade (chops or roasts), bone-in, separable lean only, raw	Pork Products	2.74 mg	25%
2029	Lamb, New Zealand, imported, square-cut shoulder chops, separable lean and fat, raw	Lamb, Veal, and Game Products	2.73 mg	25%
2030	Lamb, New Zealand, imported, frozen, rib, separable lean and fat, trimmed to 1/8" fat, cooked, roasted	Lamb, Veal, and Game Products	2.73 mg	25%
2031	Veal, sirloin, separable lean only, raw	Lamb, Veal, and Game Products	2.73 mg	25%
2032	Mollusks, clam, mixed species, cooked, moist heat	Finfish and Shellfish Products	2.73 mg	25%
2033	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Breakfast Cereals	2.73 mg	25%
2034	Pork loin, fresh, backribs, bone-in, raw, lean only	Pork Products	2.73 mg	25%
2035	Lamb, Australian, imported, fresh, leg, trotter off, bone-in, separable lean and fat, trimmed to 1/8" fat, raw	Lamb, Veal, and Game Products	2.72 mg	25%
2036	Beef, New Zealand, imported, eye round, separable lean and fat, raw	Beef Products	2.72 mg	25%
2037	Chicken, broilers or fryers, neck, meat and skin, cooked simmered	Poultry Products	2.72 mg	25%
2038	Lamb, New Zealand, imported, frozen, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/8" fat, raw	Lamb, Veal, and Game Products	2.72 mg	25%
2039	Chicken, gizzard, all classes, raw	Poultry Products	2.72 mg	25%
2040	Pork, cured, ham -- water added, shank, bone-in, separable lean and fat, heated, roasted	Pork Products	2.72 mg	25%
2041	Lamb, rib, separable lean and fat, trimmed to 1/4" fat, choice, raw	Lamb, Veal, and Game Products	2.71 mg	25%
2042	Beef, New Zealand, imported, variety meats and by-products, tongue, raw	Beef Products	2.70 mg	25%
2043	Sausage, New england brand, pork, beef	Sausages and Luncheon Meats	2.70 mg	25%
2044	Lamb, New Zealand, imported, loin, boneless, separable lean only, cooked, fast roasted	Lamb, Veal, and Game Products	2.70 mg	25%
2045	Quail, breast, meat only, raw	Poultry Products	2.70 mg	25%
2046	Quail, meat only, raw	Poultry Products	2.70 mg	25%
2047	Squab, (pigeon), light meat without skin, raw	Poultry Products	2.70 mg	25%
2048	Squab, (pigeon), meat only, raw	Poultry Products	2.70 mg	25%
2049	Babyfood, cereal, high protein, with apple and orange, dry	Baby Foods	2.70 mg	25%
2050	Pork, fresh, shoulder, whole, separable lean and fat, raw	Pork Products	2.70 mg	25%

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Foods high in Zinc (USDA SR Legacy)

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