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 2151–2200 of 7,221 foods

#	Food	Category	Per 100 g	% DV
2151	Pork, cured, ham, whole, separable lean only, roasted	Pork Products	2.57 mg	23%
2152	Thuringer, cervelat, summer sausage, beef, pork	Sausages and Luncheon Meats	2.56 mg	23%
2153	Lamb, New Zealand, imported, rack - fully frenched, separable lean only, cooked, fast roasted	Lamb, Veal, and Game Products	2.56 mg	23%
2154	Miso	Legumes and Legume Products	2.56 mg	23%
2155	Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, roasted	Poultry Products	2.56 mg	23%
2156	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Breakfast Cereals	2.56 mg	23%
2157	Pork, ground, 96% lean / 4% fat, cooked, crumbles	Pork Products	2.56 mg	23%
2158	Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean and fat, cooked	Pork Products	2.56 mg	23%
2159	Pork, fresh, loin, blade (chops or roasts), bone-in, separable lean and fat, raw	Pork Products	2.56 mg	23%
2160	Veal, sirloin, separable lean and fat, raw	Lamb, Veal, and Game Products	2.55 mg	23%
2161	Beans, pink, mature seeds, raw	Legumes and Legume Products	2.55 mg	23%
2162	Beans, kidney, california red, mature seeds, raw	Legumes and Legume Products	2.55 mg	23%
2163	Pancakes, buckwheat, dry mix, incomplete	Baked Products	2.55 mg	23%
2164	Crackers, rye, wafers, seasoned	Baked Products	2.55 mg	23%
2165	Pork, cured, ham, low sodium, lean and fat, cooked	Pork Products	2.55 mg	23%
2166	Game meat, buffalo, water, cooked, roasted	Lamb, Veal, and Game Products	2.54 mg	23%
2167	Bacon, turkey, unprepared	Sausages and Luncheon Meats	2.54 mg	23%
2168	Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal	Breakfast Cereals	2.54 mg	23%
2169	Chicken, broilers or fryers, dark meat, drumstick, meat only, cooked, braised	Poultry Products	2.54 mg	23%
2170	Lamb, New Zealand, imported, loin saddle, separable lean only, raw	Lamb, Veal, and Game Products	2.54 mg	23%
2171	Pork, ground, 84% lean / 16% fat, cooked, pan-broiled	Pork Products	2.54 mg	23%
2172	Pork, fresh, backribs, separable lean and fat, raw	Pork Products	2.54 mg	23%
2173	Pork, fresh, variety meats and by-products, spleen, raw	Pork Products	2.54 mg	23%
2174	Lamb, loin, separable lean and fat, trimmed to 1/4" fat, choice, raw	Lamb, Veal, and Game Products	2.53 mg	23%
2175	Dutch brand loaf, chicken, pork and beef	Sausages and Luncheon Meats	2.53 mg	23%
2176	Turkey, ground, 93% lean, 7% fat, raw	Poultry Products	2.53 mg	23%
2177	School Lunch, pizza, sausage topping, thin crust, whole grain, frozen, cooked	Fast Foods	2.53 mg	23%
2178	Snacks, rice cakes, brown rice, multigrain, unsalted	Snacks	2.53 mg	23%
2179	Snacks, rice cakes, brown rice, multigrain	Snacks	2.53 mg	23%
2180	Pork, cured, ham with natural juices, shank, bone-in, separable lean and fat, unheated	Pork Products	2.53 mg	23%
2181	Pork, fresh, loin, whole, separable lean only, cooked, roasted	Pork Products	2.53 mg	23%
2182	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	Vegetables and Vegetable Products	2.53 mg	23%
2183	Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, flour	Poultry Products	2.52 mg	23%
2184	Lamb, New Zealand, imported, rack - fully frenched, separable lean and fat, cooked, fast roasted	Lamb, Veal, and Game Products	2.52 mg	23%
2185	Chicken, broiler, rotisserie, BBQ, drumstick, meat and skin	Poultry Products	2.52 mg	23%
2186	Fast foods, hamburger; single, regular patty; plain	Fast Foods	2.52 mg	23%
2187	Pork, fresh, loin, sirloin (roasts), bone-in, separable lean and fat, cooked, roasted	Pork Products	2.52 mg	23%
2188	Veal, ground, raw	Lamb, Veal, and Game Products	2.51 mg	23%
2189	Beef, New Zealand, imported, brisket point end, separable lean and fat, raw	Beef Products	2.51 mg	23%
2190	Sausage, turkey, breakfast links, mild, raw	Sausages and Luncheon Meats	2.51 mg	23%
2191	Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	2.51 mg	23%
2192	Peanut butter, smooth style, without salt	Legumes and Legume Products	2.51 mg	23%
2193	Cereals, oats, instant, fortified, plain, dry	Breakfast Cereals	2.51 mg	23%
2194	Turkey, whole, meat only, cooked, roasted	Poultry Products	2.51 mg	23%
2195	School Lunch, pizza, pepperoni topping, thin crust, whole grain, frozen, cooked	Fast Foods	2.51 mg	23%
2196	KFC, Fried Chicken, EXTRA CRISPY, Drumstick, meat only, skin and breading removed	Fast Foods	2.51 mg	23%
2197	Pork, cured, shoulder, arm picnic, separable lean and fat, roasted	Pork Products	2.51 mg	23%
2198	Cereals ready-to-eat, POST, Honey Nut Shredded Wheat	Breakfast Cereals	2.50 mg	23%
2199	Chicken, broilers or fryers, neck, meat and skin, cooked, fried, batter	Poultry Products	2.50 mg	23%
2200	KRAFT FREE Singles American Nonfat Pasteurized Process Cheese Product	Dairy and Egg Products	2.50 mg	23%

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Foods high in Zinc (USDA SR Legacy)

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