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 251–300 of 5,378 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Crustaceans, crab, dungeness, boiled or steamed | Finfish and Shellfish Products | 5.47 mg | 50% |
| 252 | Lamb, Canadian, shoulder, whole , lean and fat, 3mm (1/8") trim, cooked | Lamb, Veal and Game | 5.44 mg | 49% |
| 253 | Veal, grain-fed, shoulder, shank, lean, raw | Lamb, Veal and Game | 5.43 mg | 49% |
| 254 | Game meat, elk, ground, raw | Lamb, Veal and Game | 5.40 mg | 49% |
| 255 | Beef, hip, sirloin tip roast, boneless, lean, raw | Beef Products | 5.38 mg | 49% |
| 256 | Beef, chuck, cross rib roast, boneless, lean, raw | Beef Products | 5.37 mg | 49% |
| 257 | Beef, composite cuts, stewing beef, 0mm (0") trim, raw | Beef Products | 5.35 mg | 49% |
| 258 | Nuts, cashew nuts, oil roasted, salted | Nuts and Seeds | 5.35 mg | 49% |
| 259 | Nuts, cashew nuts, oil roasted | Nuts and Seeds | 5.35 mg | 49% |
| 260 | Beef, rib, rib eye steak, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 5.34 mg | 49% |
| 261 | Veal, foreshank, osso buco, lean, braised | Lamb, Veal and Game | 5.32 mg | 48% |
| 262 | Beef, hip, inside (top) round steak, boneless, lean, raw | Beef Products | 5.31 mg | 48% |
| 263 | Beef, hip, sirloin tip steak, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 5.30 mg | 48% |
| 264 | Beef, hip, sirloin tip roast, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 5.30 mg | 48% |
| 265 | Beef, hip, sirloin tip roast, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 5.30 mg | 48% |
| 266 | Seeds, sunflower seed kernels, toasted | Nuts and Seeds | 5.30 mg | 48% |
| 267 | Seeds, sunflower seed kernels, toasted, salted | Nuts and Seeds | 5.30 mg | 48% |
| 268 | Spices, anise seeds | Spices and Herbs | 5.30 mg | 48% |
| 269 | Beef, liver, braised | Beef Products | 5.30 mg | 48% |
| 270 | Seeds, sunflower seed kernels, dry roasted | Nuts and Seeds | 5.29 mg | 48% |
| 271 | Seeds, sunflower seed kernels, dry roasted, salted | Nuts and Seeds | 5.29 mg | 48% |
| 272 | Beef, hip, inside (top) round roast, boneless, lean, raw | Beef Products | 5.29 mg | 48% |
| 273 | Snacks, crisped rice bar, almond | Snacks | 5.29 mg | 48% |
| 274 | Beef, hip, inside (top) round steak, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 5.28 mg | 48% |
| 275 | Beef, hip, inside (top) round roast, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 5.28 mg | 48% |
| 276 | Game meat, bison, chuck, shoulder clod roast, lean, raw | Lamb, Veal and Game | 5.27 mg | 48% |
| 277 | Game meat, goat, roasted | Lamb, Veal and Game | 5.27 mg | 48% |
| 278 | Lamb, Canadian, composite cuts, lean, cooked | Lamb, Veal and Game | 5.27 mg | 48% |
| 279 | Lamb, Canadian, rib, lean, cooked | Lamb, Veal and Game | 5.27 mg | 48% |
| 280 | Cereal, ready to eat, All Bran Buds, Kellogg's | Breakfast cereals | 5.26 mg | 48% |
| 281 | Beef, chuck, cross rib roast, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 5.24 mg | 48% |
| 282 | Beef, liver, pan-fried | Beef Products | 5.23 mg | 48% |
| 283 | Cereal, ready to eat, Honey Bunches of Oats (Honey Roasted), Post | Breakfast cereals | 5.22 mg | 47% |
| 284 | Lamb, Canadian, foreshank, lean and fat, 3mm trim (1/8''), raw | Lamb, Veal and Game | 5.22 mg | 47% |
| 285 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 5.21 mg | 47% |
| 286 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 5.21 mg | 47% |
| 287 | Veal, pancreas, braised | Lamb, Veal and Game | 5.20 mg | 47% |
| 288 | Pork, shoulder, blade portion, bone-in, lean, braised | Pork Products | 5.20 mg | 47% |
| 289 | Spices, dill seed | Spices and Herbs | 5.20 mg | 47% |
| 290 | Game meat, deer (venison), ground, cooked, pan-broiled | Lamb, Veal and Game | 5.20 mg | 47% |
| 291 | Beef, composite cuts, steak/roast, lean and fat, raw | Beef Products | 5.19 mg | 47% |
| 292 | Beef, hip, inside (top) round steak, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 5.18 mg | 47% |
| 293 | Nuts, cashew butter, plain | Nuts and Seeds | 5.16 mg | 47% |
| 294 | Goose, wild (Canada goose), native, liver, raw | Poultry Products | 5.14 mg | 47% |
| 295 | Game meat, bison, ground, cooked, pan-broiled | Lamb, Veal and Game | 5.14 mg | 47% |
| 296 | Chives, freeze-dried | Vegetables and Vegetable Products | 5.12 mg | 47% |
| 297 | Game meat, bison, top sirloin, separable lean only, steak, cooked, broiled | Lamb, Veal and Game | 5.11 mg | 46% |
| 298 | Game meat, elk, loin, separable lean only, cooked, broiled | Lamb, Veal and Game | 5.10 mg | 46% |
| 299 | Peanut flour, defatted, salted | Legumes and Legume Products | 5.10 mg | 46% |
| 300 | Veal, composite cuts, lean, cooked | Lamb, Veal and Game | 5.10 mg | 46% |
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