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

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Showing 3001–3050 of 13,023 foods

#	Food	Category	Per 100 g	% DV	Source
3001	Pate, truffle flavor	Sausages and Luncheon Meats	2.85 mg	26%	USDA_SR
3002	Pate, liver, not specified, canned	Sausages and Luncheon Meats	2.85 mg	26%	USDA_SR
3003	Beef, cured, corned beef, brisket, raw	Beef Products	2.85 mg	26%	USDA_SR
3004	Fast foods, mexican, chimichanga with beef	Fast Foods	2.85 mg	26%	CNF
3005	Beans, hyacinth, boiled, salted	Legumes and Legume Products	2.85 mg	26%	CNF
3006	Beans, hyacinth, boiled	Legumes and Legume Products	2.85 mg	26%	CNF
3007	Beef, cured, corned beef, brisket, raw	Beef Products	2.85 mg	26%	CNF
3008	Pâté, liver, unspecified meat, canned	Sausages and Luncheon meats	2.85 mg	26%	CNF
3009	Oats, whole grain, steel cut	Cereal Grains and Pasta	2.84 mg	26%	USDA_FF
3010	Beans, Dry, Red (0% moisture)	Legumes and Legume Products	2.84 mg	26%	USDA_FF
3011	Beans, Dry, Red (0% moisture)	Legumes and Legume Products	2.84 mg	26%	USDA_FF
3012	Lamb, variety meats and by-products, spleen, raw	Lamb, Veal, and Game Products	2.84 mg	26%	USDA_SR
3013	Beef, variety meats and by-products, kidneys, cooked, simmered	Beef Products	2.84 mg	26%	USDA_SR
3014	Lamb, spleen, raw	Lamb, Veal and Game	2.84 mg	26%	CNF
3015	Beef, kidney, simmered	Beef Products	2.84 mg	26%	CNF
3016	Lima beans, large, mature seeds, raw	Legumes and Legume Products	2.83 mg	26%	USDA_SR
3017	Beans, yellow, mature seeds, raw	Legumes and Legume Products	2.83 mg	26%	USDA_SR
3018	Lamb, Australian, imported, fresh, leg, bottom, boneless, separable lean and fat, trimmed to 1/8" fat, raw	Lamb, Veal, and Game Products	2.83 mg	26%	USDA_SR
3019	Fast foods, cheeseburger; single, large patty; with condiments	Fast Foods	2.83 mg	26%	USDA_SR
3020	BURGER KING, WHOPPER, no cheese	Fast Foods	2.83 mg	26%	USDA_SR
3021	Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat,with added solution, raw	Pork Products	2.83 mg	26%	USDA_SR
3022	Pork, fresh, loin, center rib (chops), bone-in, separable lean and fat, cooked, pan-fried	Pork Products	2.83 mg	26%	USDA_SR
3023	Pork, fresh, loin, center rib (roasts), boneless, separable lean only, cooked, roasted	Pork Products	2.83 mg	26%	USDA_SR
3024	Babyfood, cereal, oat, with milk powder, dry	Babyfoods	2.83 mg	26%	CNF
3025	Egg, chicken, yolk, cooked	Dairy and Egg Products	2.83 mg	26%	CNF
3026	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments	Fast Foods	2.83 mg	26%	CNF
3027	Beans, lima, dry, large, raw	Legumes and Legume Products	2.83 mg	26%	CNF
3028	Beans, yellow, raw	Legumes and Legume Products	2.83 mg	26%	CNF
3029	Nuts, almond meal, partially defatted, salted	Nuts and Seeds	2.83 mg	26%	CNF
3030	Nuts, almond meal, partially defatted	Nuts and Seeds	2.83 mg	26%	CNF
3031	Pork, loin, rib steak (rib end), boneless, lean, roasted	Pork Products	2.83 mg	26%	CNF
3032	Pork, loin, rib chop (rib end), bone-in, lean and fat, pan-fried	Pork Products	2.83 mg	26%	CNF
3033	Egg, chicken, yolk, fresh or frozen, raw	Dairy and Egg Products	2.83 mg	26%	CNF
3034	Pork, cured, ham with natural juices, shank, bone-in, separable lean and fat, heated, roasted	Pork Products	2.82 mg	26%	USDA_SR
3035	Pork, cured, ham and water product, shank, bone-in, separable lean only, heated, roasted	Pork Products	2.82 mg	26%	USDA_SR
3036	Chickpea flour (besan)	Legumes and Legume Products	2.81 mg	26%	USDA_SR
3037	Beans, small white, mature seeds, raw	Legumes and Legume Products	2.81 mg	26%	USDA_SR
3038	Lamb, Australian, imported, fresh, rack, roast, frenched, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, roasted	Lamb, Veal, and Game Products	2.81 mg	26%	USDA_SR
3039	Lamb, New Zealand, imported, tenderloin, separable lean only, cooked, fast fried	Lamb, Veal, and Game Products	2.81 mg	26%	USDA_SR
3040	Braunschweiger (a liver sausage), pork	Sausages and Luncheon Meats	2.81 mg	26%	USDA_SR
3041	Cheese, muenster	Dairy and Egg Products	2.81 mg	26%	USDA_SR
3042	Cheese, muenster, low fat	Dairy and Egg Products	2.81 mg	26%	USDA_SR
3043	Pork, cured, ham, center slice, country-style, separable lean only, raw	Pork Products	2.81 mg	26%	USDA_SR
3044	Babyfood, meat, lamb, puree	Babyfoods	2.81 mg	26%	CNF
3045	Lamb, New Zealand, tenderloin, lean, fast fried	Lamb, Veal and Game	2.81 mg	26%	CNF
3046	Cheese, muenster, low fat	Dairy and Egg Products	2.81 mg	26%	CNF
3047	Chickpea flour (besan)	Legumes and Legume Products	2.81 mg	26%	CNF
3048	Beans, small white, raw	Legumes and Legume Products	2.81 mg	26%	CNF
3049	Sausage, Braunschweiger (liver sausage with bacon), pork	Sausages and Luncheon meats	2.81 mg	26%	CNF
3050	Cheese, muenster	Dairy and Egg Products	2.81 mg	26%	CNF

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Foods high in Zinc

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