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 2401–2450 of 7,221 foods

#	Food	Category	Per 100 g	% DV
2401	Restaurant, family style, chili with meat and beans	Restaurant Foods	2.23 mg	20%
2402	APPLEBEE'S, chili	Restaurant Foods	2.23 mg	20%
2403	Lemon grass (citronella), raw	Vegetables and Vegetable Products	2.23 mg	20%
2404	Pork, cured, ham, extra lean (approximately 4% fat), canned, roasted	Pork Products	2.23 mg	20%
2405	Bologna, pork, turkey and beef	Sausages and Luncheon Meats	2.22 mg	20%
2406	Babyfood, meat, beef, strained	Baby Foods	2.22 mg	20%
2407	Babyfood, meat, beef, junior	Baby Foods	2.22 mg	20%
2408	Snacks, rice cakes, brown rice, corn	Snacks	2.22 mg	20%
2409	Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled	Pork Products	2.22 mg	20%
2410	Meat extender	Legumes and Legume Products	2.21 mg	20%
2411	Fast foods, bagel, with breakfast steak, egg, cheese, and condiments	Fast Foods	2.21 mg	20%
2412	Beerwurst, pork and beef	Sausages and Luncheon Meats	2.21 mg	20%
2413	Beerwurst, beer salami, pork and beef	Sausages and Luncheon Meats	2.21 mg	20%
2414	Cheese product, pasteurized process, American, vitamin D fortified	Dairy and Egg Products	2.21 mg	20%
2415	Fast foods, cheeseburger; single, regular patty, with condiments	Fast Foods	2.21 mg	20%
2416	Corn grain, yellow	Cereal Grains and Pasta	2.21 mg	20%
2417	Corn grain, white	Cereal Grains and Pasta	2.21 mg	20%
2418	Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder), separable lean only, raw	Pork Products	2.21 mg	20%
2419	Beans, black turtle, mature seeds, raw	Legumes and Legume Products	2.20 mg	20%
2420	Luncheon meat, pork and chicken, minced, canned, includes Spam Lite	Sausages and Luncheon Meats	2.20 mg	20%
2421	Squab, (pigeon), meat and skin, raw	Poultry Products	2.20 mg	20%
2422	Lamb, Australian, imported, fresh, rib chop/rack roast, frenched, bone-in, separable lean only, trimmed to 1/8" fat, raw	Lamb, Veal, and Game Products	2.20 mg	20%
2423	Rice crackers	Snacks	2.20 mg	20%
2424	Turkey, whole, meat and skin, with added solution, roasted	Poultry Products	2.20 mg	20%
2425	Turkey, ground, fat free, pan-broiled crumbles	Poultry Products	2.20 mg	20%
2426	Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	2.20 mg	20%
2427	Nuts, hazelnuts or filberts, blanched	Nut and Seed Products	2.20 mg	20%
2428	Beef, variety meats and by-products, thymus, cooked, braised	Beef Products	2.20 mg	20%
2429	Nuts, pistachio nuts, raw	Nut and Seed Products	2.20 mg	20%
2430	Snacks, KELLOGG, KELLOGG'S Low Fat Granola Bar, Crunchy Almond/Brown Sugar	Snacks	2.20 mg	20%
2431	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Breakfast Cereals	2.20 mg	20%
2432	Pork, cured, ham with natural juices, slice, bone-in, separable lean and fat, unheated	Pork Products	2.20 mg	20%
2433	Pork, fresh, ground, raw	Pork Products	2.20 mg	20%
2434	Pork, fresh, loin, sirloin (roasts), boneless, separable lean and fat, cooked, roasted	Pork Products	2.20 mg	20%
2435	Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted	Pork Products	2.20 mg	20%
2436	Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY	Breakfast Cereals	2.20 mg	20%
2437	Oscar Mayer, Wieners (beef franks)	Sausages and Luncheon Meats	2.19 mg	20%
2438	Lamb, new zealand, imported, frozen, rib, separable lean and fat, trimmed to 1/8" fat, raw	Lamb, Veal, and Game Products	2.19 mg	20%
2439	Turkey, ground, fat free, patties, broiled	Poultry Products	2.19 mg	20%
2440	Pork, cured, ham -- water added, slice, bone-in, separable lean and fat, heated, pan-broil	Pork Products	2.19 mg	20%
2441	Pork, cured, ham and water product, shank, bone-in, unheated, separable lean only	Pork Products	2.19 mg	20%
2442	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Breakfast Cereals	2.18 mg	20%
2443	Picnic loaf, pork, beef	Sausages and Luncheon Meats	2.18 mg	20%
2444	Fast foods, cheeseburger; single, regular patty, with condiments and vegetables	Fast Foods	2.18 mg	20%
2445	WENDY'S, Jr. Hamburger, with cheese	Fast Foods	2.18 mg	20%
2446	Pork, cured, ham, shank, bone-in, separable lean and fat, unheated	Pork Products	2.18 mg	20%
2447	Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, broiled	Pork Products	2.18 mg	20%
2448	Frankfurter, beef, heated	Sausages and Luncheon Meats	2.17 mg	20%
2449	Chicken, broilers or fryers, leg, meat and skin, cooked, fried, batter	Poultry Products	2.17 mg	20%
2450	Lamb, New Zealand, imported, rack - fully frenched, separable lean and fat, raw	Lamb, Veal, and Game Products	2.17 mg	20%

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Foods high in Zinc (USDA SR Legacy)

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