Foods high in Zinc

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

Selling a product with zinc? Generate a print-ready nutrition label from your recipe.

Showing 2951–3000 of 13,023 foods

#	Food	Category	Per 100 g	% DV	Source
2951	Bread, spelt, commercial, toasted	Baked Products	2.90 mg	26%	CNF
2952	Game meat, native, sea lion, stellar, kidney, raw	Lamb, Veal and Game	2.90 mg	26%	CNF
2953	Pork, ground, medium, pan-fried	Pork Products	2.90 mg	26%	CNF
2954	Goose, wild (Canada goose), native, breast, meat and skin, fire roasted	Poultry Products	2.90 mg	26%	CNF
2955	Game meat, horse, raw	Lamb, Veal and Game	2.90 mg	26%	CNF
2956	Pork, back ribs, lean and fat, raw	Pork Products	2.90 mg	26%	CNF
2957	Lamb, New Zealand, imported, rack - partly frenched, separable lean only, cooked, fast roasted	Lamb, Veal, and Game Products	2.89 mg	26%	USDA_SR
2958	Lamb, New Zealand, imported, chump, boneless, separable lean only, raw	Lamb, Veal, and Game Products	2.89 mg	26%	USDA_SR
2959	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Breakfast Cereals	2.89 mg	26%	USDA_SR
2960	Chicken, broilers or fryers, drumstick, meat and skin, cooked, fried, flour	Poultry Products	2.89 mg	26%	USDA_SR
2961	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Breakfast Cereals	2.89 mg	26%	USDA_SR
2962	Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes	Breakfast Cereals	2.89 mg	26%	USDA_SR
2963	Turkey, fryer-roasters, meat and skin, cooked, roasted	Poultry Products	2.89 mg	26%	USDA_SR
2964	Pinon Nuts, roasted (Navajo)	American Indian/Alaska Native Foods	2.89 mg	26%	USDA_SR
2965	Pork, fresh, loin, tenderloin, separable lean and fat, cooked, broiled	Pork Products	2.89 mg	26%	USDA_SR
2966	Lamb, New Zealand, rib, lean, roasted	Lamb, Veal and Game	2.89 mg	26%	CNF
2967	Pork, loin, tenderloin, lean and fat, broiled	Pork Products	2.89 mg	26%	CNF
2968	Chicken, broiler, drumstick, meat and skin, flour coated, fried	Poultry Products	2.89 mg	26%	CNF
2969	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Breakfast Cereals	2.88 mg	26%	USDA_SR
2970	Cheese, feta	Dairy and Egg Products	2.88 mg	26%	USDA_SR
2971	Pork, cured, ham, boneless, low sodium, extra lean (approximately 5% fat), roasted	Pork Products	2.88 mg	26%	USDA_SR
2972	Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, pan-fried	Pork Products	2.88 mg	26%	USDA_SR
2973	Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted	Pork Products	2.88 mg	26%	USDA_SR
2974	Pork, cured, ham, boneless, mini ham-half, extra lean (approximately 5% fat), cooked, reduced sodium	Pork Products	2.88 mg	26%	CNF
2975	Pork, cured, ham, boneless, mini ham-half, extra-lean (approximately 5% fat), roasted	Pork Products	2.88 mg	26%	CNF
2976	Cheese, feta	Dairy and Egg Products	2.88 mg	26%	CNF
2977	Veal, leg (top round), separable lean only, cooked, pan-fried, breaded	Lamb, Veal, and Game Products	2.87 mg	26%	USDA_SR
2978	Lamb, rib, separable lean and fat, trimmed to 1/8" fat, choice, raw	Lamb, Veal, and Game Products	2.87 mg	26%	USDA_SR
2979	Egg, yolk, raw, frozen, salted, pasteurized	Dairy and Egg Products	2.87 mg	26%	USDA_SR
2980	Amaranth grain, uncooked	Cereal Grains and Pasta	2.87 mg	26%	USDA_SR
2981	Beef, variety meats and by-products, tongue, raw	Beef Products	2.87 mg	26%	USDA_SR
2982	Beef, variety meats and by-products, heart, cooked, simmered	Beef Products	2.87 mg	26%	USDA_SR
2983	Pork, cured, ham with natural juices, slice, bone-in, separable lean and fat, heated, pan-broil	Pork Products	2.87 mg	26%	USDA_SR
2984	Pork, cured, ham, slice, bone-in, separable lean and fat, heated, pan-broil	Pork Products	2.87 mg	26%	USDA_SR
2985	Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, cooked	Pork Products	2.87 mg	26%	USDA_SR
2986	Pork, cured, ham, slice, bone-in, separable lean and fat, heated, pan-broil	Pork Products	2.87 mg	26%	CNF
2987	Lamb, Canadian, rib, lean and fat, 3mm (1/8") trim, raw	Lamb, Veal and Game	2.87 mg	26%	CNF
2988	Fast foods, sandwiches and burgers, hamburger, regular, double patty, plain	Fast Foods	2.87 mg	26%	CNF
2989	Grains, amaranth, raw	Cereals, Grains and Pasta	2.87 mg	26%	CNF
2990	Veal, leg (round), lean, pan-fried, breaded	Lamb, Veal and Game	2.87 mg	26%	CNF
2991	Beef, tongue, raw	Beef Products	2.87 mg	26%	CNF
2992	Beef, heart, simmered	Beef Products	2.87 mg	26%	CNF
2993	Nuts, almonds, whole, raw	Nut and Seed Products	2.87 mg	26%	USDA_FF
2994	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Snacks	2.86 mg	26%	USDA_SR
2995	Lamb, New Zealand, imported, loin chop, separable lean and fat, cooked, fast fried	Lamb, Veal, and Game Products	2.86 mg	26%	USDA_SR
2996	Chicken, broiler, rotisserie, BBQ, drumstick, meat only	Poultry Products	2.86 mg	26%	USDA_SR
2997	Pork, Leg sirloin tip roast, boneless, separable lean and fat, cooked, braised	Pork Products	2.86 mg	26%	USDA_SR
2998	Turkey, all classes, thigh, meat and skin, roasted	Poultry Products	2.86 mg	26%	CNF
2999	Hyacinth beans, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.85 mg	26%	USDA_SR
3000	Hyacinth beans, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.85 mg	26%	USDA_SR

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Foods high in Zinc

Turn these foods into a print-ready nutrition label.