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 3051–3100 of 13,023 foods

#	Food	Category	Per 100 g	% DV	Source
3051	Nuts, almonds, dry roasted, with salt added	Nut and Seed Products	2.80 mg	25%	USDA_FF
3052	Game meat, moose, raw	Lamb, Veal, and Game Products	2.80 mg	25%	USDA_SR
3053	Lamb, New Zealand, imported, leg chop/steak, bone-in, separable lean and fat, raw	Lamb, Veal, and Game Products	2.80 mg	25%	USDA_SR
3054	Game meat, bison, separable lean only, raw	Lamb, Veal, and Game Products	2.80 mg	25%	USDA_SR
3055	Snacks, popcorn, microwave, 94% fat free	Snacks	2.80 mg	25%	USDA_SR
3056	Crackers, rye, wafers, plain	Baked Products	2.80 mg	25%	USDA_SR
3057	Lamb, New Zealand, imported, tenderloin, separable lean and fat, cooked, fast fried	Lamb, Veal, and Game Products	2.80 mg	25%	USDA_SR
3058	Peanut butter, smooth, reduced fat	Legumes and Legume Products	2.80 mg	25%	USDA_SR
3059	Crustaceans, crab, queen, raw	Finfish and Shellfish Products	2.80 mg	25%	USDA_SR
3060	Chicken, broilers or fryers, back, meat only, cooked, fried	Poultry Products	2.80 mg	25%	USDA_SR
3061	Chicken, broilers or fryers, dark meat, meat only, cooked, roasted	Poultry Products	2.80 mg	25%	USDA_SR
3062	Sausage, beef, cured, cooked, smoked	Sausages and Luncheon Meats	2.80 mg	25%	USDA_SR
3063	Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, prime, raw	Beef Products	2.80 mg	25%	USDA_SR
3064	Pork, fresh, variety meats and by-products, heart, raw	Pork Products	2.80 mg	25%	USDA_SR
3065	Moose, meat, raw (Alaska Native)	American Indian/Alaska Native Foods	2.80 mg	25%	USDA_SR
3066	Lamb, New Zealand, tenderloin, lean and fat, fast fried	Lamb, Veal and Game	2.80 mg	25%	CNF
3067	Bread, sprouted wheat, commercial, toasted	Baked Products	2.80 mg	25%	CNF
3068	Cereal, ready to eat, Wheat Squares, Organics, President's Choice	Breakfast cereals	2.80 mg	25%	CNF
3069	Snacks, popcorn, microwave, lower in fat	Snacks	2.80 mg	25%	CNF
3070	Peanut butter, smooth, reduced fat	Legumes and Legume Products	2.80 mg	25%	CNF
3071	Cracker, rye, wafers, plain	Baked Products	2.80 mg	25%	CNF
3072	Game meat, native, rabbit, wild, cooked	Lamb, Veal and Game	2.80 mg	25%	CNF
3073	Game meat, bison, raw	Lamb, Veal and Game	2.80 mg	25%	CNF
3074	Lamb, New Zealand, frozen, leg, chop / steak, lean and fat, raw	Lamb, Veal and Game	2.80 mg	25%	CNF
3075	Crustaceans, crab, atlantic snow crab (spider, queen), raw	Finfish and Shellfish Products	2.80 mg	25%	CNF
3076	Pork, shoulder, butt, blade (boneless), lean and fat, raw	Pork Products	2.80 mg	25%	CNF
3077	Pork, side ribs centre cut (spareribs), lean and fat, raw	Pork Products	2.80 mg	25%	CNF
3078	Pork, heart, raw	Pork Products	2.80 mg	25%	CNF
3079	Turkey, broiler, leg, meat and skin, roasted	Poultry Products	2.80 mg	25%	CNF
3080	Chicken, broiler, back, meat, fried	Poultry Products	2.80 mg	25%	CNF
3081	Chicken, broiler, dark meat, roasted	Poultry Products	2.80 mg	25%	CNF
3082	Flour, almond	Nut and Seed Products	2.79 mg	25%	USDA_FF
3083	Beans, kidney, all types, mature seeds, raw	Legumes and Legume Products	2.79 mg	25%	USDA_SR
3084	Peanut butter, chunk style, with salt	Legumes and Legume Products	2.79 mg	25%	USDA_SR
3085	Beans, kidney, red, mature seeds, raw	Legumes and Legume Products	2.79 mg	25%	USDA_SR
3086	Cheese, cheshire	Dairy and Egg Products	2.79 mg	25%	USDA_SR
3087	Beef, New Zealand, imported, variety meats and by-products, heart, cooked, boiled	Beef Products	2.79 mg	25%	USDA_SR
3088	Peanut butter, chunk style, without salt	Legumes and Legume Products	2.79 mg	25%	USDA_SR
3089	Chicken, broilers or fryers, thigh, meat only, cooked, fried	Poultry Products	2.79 mg	25%	USDA_SR
3090	Beef, variety meats and by-products, spleen, cooked, braised	Beef Products	2.79 mg	25%	USDA_SR
3091	Fast foods, cheeseburger; single, large patty; plain	Fast Foods	2.79 mg	25%	USDA_SR
3092	Pork, cured, ham with natural juices, shank, bone-in, separable lean only, unheated	Pork Products	2.79 mg	25%	USDA_SR
3093	Beans, kidney, all types, raw	Legumes and Legume Products	2.79 mg	25%	CNF
3094	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, plain	Fast Foods	2.79 mg	25%	CNF
3095	Beans, kidney, dark red, raw	Legumes and Legume Products	2.79 mg	25%	CNF
3096	Peanut butter, chunk type, fat and sugar added	Legumes and Legume Products	2.79 mg	25%	CNF
3097	Peanut butter, chunk type, fat, sugar and salt added	Legumes and Legume Products	2.79 mg	25%	CNF
3098	Beef, spleen, braised	Beef Products	2.79 mg	25%	CNF
3099	Chicken, broiler, thigh, meat, fried	Poultry Products	2.79 mg	25%	CNF
3100	Cheese, cheshire	Dairy and Egg Products	2.79 mg	25%	CNF

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Foods high in Zinc

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