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 2451–2500 of 7,221 foods

#	Food	Category	Per 100 g	% DV
2451	Rye flour, medium	Cereal Grains and Pasta	2.17 mg	20%
2452	Frankfurter, low sodium	Sausages and Luncheon Meats	2.17 mg	20%
2453	Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil	Snacks	2.16 mg	20%
2454	Pastrami, turkey	Sausages and Luncheon Meats	2.16 mg	20%
2455	Lamb, New Zealand, imported, tenderloin, separable lean only, raw	Lamb, Veal, and Game Products	2.16 mg	20%
2456	Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce	Fast Foods	2.16 mg	20%
2457	Chicken, broilers or fryers, meat and skin and giblets and neck, roasted	Poultry Products	2.16 mg	20%
2458	Restaurant, Mexican, cheese quesadilla	Restaurant Foods	2.16 mg	20%
2459	Pork, Shoulder petite tender, boneless, separable lean and fat, raw	Pork Products	2.16 mg	20%
2460	Pork, cured, ham and water product, slice, bone-in, separable lean and fat, heated, pan-broil	Pork Products	2.16 mg	20%
2461	Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, braised	Pork Products	2.16 mg	20%
2462	Pork, fresh, loin, top loin (roasts), boneless, separable lean only, cooked, roasted	Pork Products	2.16 mg	20%
2463	Lamb, New Zealand, imported, tenderloin, separable lean and fat, raw	Lamb, Veal, and Game Products	2.15 mg	20%
2464	Sausage, breakfast sausage, beef, pre-cooked, unprepared	Sausages and Luncheon Meats	2.15 mg	20%
2465	Veal, loin, separable lean only, raw	Lamb, Veal, and Game Products	2.15 mg	20%
2466	Crackers, whole-wheat, low salt	Baked Products	2.15 mg	20%
2467	Bread, whole-wheat, commercially prepared, toasted	Baked Products	2.15 mg	20%
2468	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Breakfast Cereals	2.15 mg	20%
2469	Spices, nutmeg, ground	Spices and Herbs	2.15 mg	20%
2470	TACO BELL, Soft Taco with steak	Fast Foods	2.15 mg	20%
2471	Pork, cured, ham with natural juices, rump, bone-in, separable lean and fat, unheated	Pork Products	2.15 mg	20%
2472	Pork, fresh, shoulder, arm picnic, separable lean and fat, raw	Pork Products	2.15 mg	20%
2473	Pork, fresh, loin, top loin (chops), boneless, separable lean only, cooked, broiled	Pork Products	2.15 mg	20%
2474	Pork, fresh, loin, sirloin (chops), boneless, separable lean and fat, cooked, broiled	Pork Products	2.15 mg	20%
2475	Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, broiled	Pork Products	2.15 mg	20%
2476	Restaurant, Mexican, soft taco with ground beef, cheese and lettuce	Restaurant Foods	2.15 mg	20%
2477	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Breakfast Cereals	2.14 mg	19%
2478	Pate, chicken liver, canned	Sausages and Luncheon Meats	2.14 mg	19%
2479	Chicken, broilers or fryers, wing, meat only, cooked, roasted	Poultry Products	2.14 mg	19%
2480	Turkey, retail parts, wing, meat and skin, raw	Poultry Products	2.14 mg	19%
2481	Turkey, whole, skin (light and dark), roasted	Poultry Products	2.14 mg	19%
2482	Cheese puffs and twists, corn based, baked, low fat	Snacks	2.14 mg	19%
2483	Pork, cured, ham with natural juices, slice, boneless, separable lean only, heated, pan-broil	Pork Products	2.14 mg	19%
2484	Pork, fresh, loin, center rib (chops), boneless, separable lean only, cooked, pan-fried	Pork Products	2.14 mg	19%
2485	Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled	Pork Products	2.14 mg	19%
2486	Lamb, Australian, imported, fresh, external fat, cooked	Lamb, Veal, and Game Products	2.13 mg	19%
2487	Sausage, turkey, hot, smoked	Sausages and Luncheon Meats	2.13 mg	19%
2488	Sausage, Italian, turkey, smoked	Sausages and Luncheon Meats	2.13 mg	19%
2489	Chicken, roasting, dark meat, meat only, cooked, roasted	Poultry Products	2.13 mg	19%
2490	Veal, variety meats and by-products, thymus, cooked, braised	Lamb, Veal, and Game Products	2.13 mg	19%
2491	Barley, pearled, raw	Cereal Grains and Pasta	2.13 mg	19%
2492	Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	2.13 mg	19%
2493	Radishes, oriental, dried	Vegetables and Vegetable Products	2.13 mg	19%
2494	Pork, cured, ham with natural juices, slice, boneless, separable lean and fat, heated, pan-broil	Pork Products	2.13 mg	19%
2495	Fish, smelt, rainbow, cooked, dry heat	Finfish and Shellfish Products	2.12 mg	19%
2496	Peanuts, spanish, raw	Legumes and Legume Products	2.12 mg	19%
2497	LITTLE CAESARS 14" Cheese Pizza, Thin Crust	Fast Foods	2.12 mg	19%
2498	Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodium	Sausages and Luncheon Meats	2.12 mg	19%
2499	Lamb, New Zealand, imported, testes, cooked, soaked and fried	Lamb, Veal, and Game Products	2.12 mg	19%
2500	Chicken, broilers or fryers, wing, meat only, cooked, fried	Poultry Products	2.12 mg	19%

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Foods high in Zinc (USDA SR Legacy)

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