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 2551–2600 of 7,221 foods

#	Food	Category	Per 100 g	% DV
2551	Nuts, coconut meat, dried (desiccated), toasted	Nut and Seed Products	2.05 mg	19%
2552	Pork, Leg sirloin tip roast, boneless, separable lean and fat, raw	Pork Products	2.05 mg	19%
2553	Pork, cured, ham, boneless, extra lean and regular, unheated	Pork Products	2.05 mg	19%
2554	Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean only, raw	Pork Products	2.05 mg	19%
2555	Oscar Mayer, Smokies Sausage Little Cheese (pork, turkey)	Sausages and Luncheon Meats	2.04 mg	19%
2556	Lamb, New Zealand, imported, loin saddle, separable lean and fat, raw	Lamb, Veal, and Game Products	2.04 mg	19%
2557	Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter	Poultry Products	2.04 mg	19%
2558	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Breakfast Cereals	2.04 mg	19%
2559	Chicken, broilers or fryers, rotisserie, original seasoning, back, meat only, cooked	Poultry Products	2.04 mg	19%
2560	Chicken, broilers or fryers, meat and skin, cooked, fried, flour	Poultry Products	2.04 mg	19%
2561	Turkey, back, from whole bird, meat and skin, with added solution, raw	Poultry Products	2.04 mg	19%
2562	Nuts, coconut meat, dried (desiccated), creamed	Nut and Seed Products	2.04 mg	19%
2563	Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, braised	Pork Products	2.04 mg	19%
2564	Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, pan-fried	Pork Products	2.04 mg	19%
2565	Pork, cured, ham, whole, separable lean only, unheated	Pork Products	2.04 mg	19%
2566	Oscar Mayer, Bologna (beef)	Sausages and Luncheon Meats	2.03 mg	18%
2567	Bologna, pork	Sausages and Luncheon Meats	2.03 mg	18%
2568	Turkey, all classes, breast, meat and skin, cooked, roasted	Poultry Products	2.03 mg	18%
2569	Fast foods, hamburger; single, regular patty; with condiments	Fast Foods	2.03 mg	18%
2570	Mushrooms, morel, raw	Vegetables and Vegetable Products	2.03 mg	18%
2571	Pork, fresh, variety meats and by-products, lungs, raw	Pork Products	2.03 mg	18%
2572	Snacks, granola bars, hard, plain	Snacks	2.03 mg	18%
2573	Chicken, broilers or fryers, wing, meat only, cooked, stewed	Poultry Products	2.02 mg	18%
2574	Turkey, diced, light and dark meat, seasoned	Poultry Products	2.02 mg	18%
2575	POPEYES, Fried Chicken, Mild, Wing, meat only, skin and breading removed	Fast Foods	2.02 mg	18%
2576	Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	2.02 mg	18%
2577	Candies, milk chocolate coated coffee beans	Sweets	2.02 mg	18%
2578	Pork, fresh, leg (ham), shank half, separable lean and fat, raw	Pork Products	2.02 mg	18%
2579	Pork, fresh, loin, top loin (chops), boneless, separable lean only, with added solution, cooked, pan-broiled	Pork Products	2.02 mg	18%
2580	Pork, cured, ham, steak, boneless, extra lean, unheated	Pork Products	2.02 mg	18%
2581	Crackers, melba toast, plain	Baked Products	2.01 mg	18%
2582	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Breakfast Cereals	2.01 mg	18%
2583	Frankfurter, beef, unheated	Sausages and Luncheon Meats	2.01 mg	18%
2584	Veal, loin, separable lean and fat, raw	Lamb, Veal, and Game Products	2.01 mg	18%
2585	Pork sausage, link/patty, unprepared	Sausages and Luncheon Meats	2.01 mg	18%
2586	Crackers, melba toast, plain, without salt	Baked Products	2.01 mg	18%
2587	Rolls, dinner, whole-wheat	Baked Products	2.01 mg	18%
2588	Chicken, broilers or fryers, rotisserie, original seasoning, thigh, meat only, cooked	Poultry Products	2.01 mg	18%
2589	POPEYES, Fried Chicken, Mild, Thigh, meat only, skin and breading removed	Fast Foods	2.01 mg	18%
2590	Chocolate, dark, 45- 59% cacao solids	Sweets	2.01 mg	18%
2591	Nuts, coconut meat, dried (desiccated), not sweetened	Nut and Seed Products	2.01 mg	18%
2592	Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean and fat, raw	Pork Products	2.01 mg	18%
2593	Snacks, popcorn, cheese-flavor	Snacks	2.01 mg	18%
2594	Pork, fresh, loin, sirloin (chops), boneless, separable lean and fat, cooked, braised	Pork Products	2.01 mg	18%
2595	Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, raw	Pork Products	2.01 mg	18%
2596	Chili with beans, canned	Legumes and Legume Products	2.00 mg	18%
2597	Chicken, dark meat, drumstick, meat only, with added solution, raw	Poultry Products	2.00 mg	18%
2598	Lamb, variety meats and by-products, brain, cooked, pan-fried	Lamb, Veal, and Game Products	2.00 mg	18%
2599	Peanuts, spanish, oil-roasted, without salt	Legumes and Legume Products	2.00 mg	18%
2600	Veal, seam fat only, cooked	Lamb, Veal, and Game Products	2.00 mg	18%

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Foods high in Zinc (USDA SR Legacy)

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