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 3101–3150 of 13,023 foods

#	Food	Category	Per 100 g	% DV	Source
3101	Peanuts, raw	Legumes and Legume Products	2.78 mg	25%	USDA_FF
3102	Beef, New Zealand, imported, eye round, separable lean only, raw	Beef Products	2.78 mg	25%	USDA_SR
3103	Chicken, broilers or fryers, leg, meat only, cooked, stewed	Poultry Products	2.78 mg	25%	USDA_SR
3104	Peanut butter, reduced sodium	Legumes and Legume Products	2.78 mg	25%	USDA_SR
3105	Pork, cured, ham, shank, bone-in, separable lean only, heated, roasted	Pork Products	2.78 mg	25%	USDA_SR
3106	Wheat, hard red spring	Cereal Grains and Pasta	2.78 mg	25%	USDA_SR
3107	Pork, fresh, loin, country-style ribs, separable lean and fat, raw	Pork Products	2.78 mg	25%	USDA_SR
3108	Turkey, broiler, thigh, meat only, roasted	Poultry Products	2.78 mg	25%	CNF
3109	Pork, cured, ham, shank, bone-in, separable lean only, heated, roasted	Pork Products	2.78 mg	25%	CNF
3110	Peanut butter, reduced sodium	Legumes and Legume Products	2.78 mg	25%	CNF
3111	Grains, wheat, hard red spring	Cereals, Grains and Pasta	2.78 mg	25%	CNF
3112	Pork, loin, rib half (country-style ribs), lean and fat, raw	Pork Products	2.78 mg	25%	CNF
3113	Chicken, broiler, leg, meat, stewed	Poultry Products	2.78 mg	25%	CNF
3114	Flour, quinoa	Cereal Grains and Pasta	2.77 mg	25%	USDA_FF
3115	Peanuts, all types, dry-roasted, with salt	Legumes and Legume Products	2.77 mg	25%	USDA_SR
3116	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Breakfast Cereals	2.77 mg	25%	USDA_SR
3117	Peanuts, all types, dry-roasted, without salt	Legumes and Legume Products	2.77 mg	25%	USDA_SR
3118	Fast foods, cheeseburger; double, regular patty; with condiments	Fast Foods	2.77 mg	25%	USDA_SR
3119	Fast foods, cheeseburger, double, regular patty and bun, with condiments	Fast Foods	2.77 mg	25%	USDA_SR
3120	Barley, hulled	Cereal Grains and Pasta	2.77 mg	25%	USDA_SR
3121	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments	Fast Foods	2.77 mg	25%	CNF
3122	Celery flakes, dried	Vegetables and Vegetable Products	2.77 mg	25%	CNF
3123	Turkey, tom, wing, meat, roasted	Poultry Products	2.77 mg	25%	CNF
3124	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments	Fast Foods	2.77 mg	25%	CNF
3125	Grains, barley, dry	Cereals, Grains and Pasta	2.77 mg	25%	CNF
3126	Peanuts, all types, dry roasted	Legumes and Legume Products	2.77 mg	25%	CNF
3127	Peanuts, all types, dry-roasted, salted	Legumes and Legume Products	2.77 mg	25%	CNF
3128	Nuts, walnuts, English, halves, raw	Nut and Seed Products	2.76 mg	25%	USDA_FF
3129	Beef, New Zealand, imported, striploin, separable lean only, raw	Beef Products	2.76 mg	25%	USDA_SR
3130	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	Legumes and Legume Products	2.76 mg	25%	USDA_SR
3131	Lamb, New Zealand, imported, frozen, loin, separable lean and fat, trimmed to 1/8" fat, cooked, broiled	Lamb, Veal, and Game Products	2.76 mg	25%	USDA_SR
3132	Pigeon peas (red gram), mature seeds, raw	Legumes and Legume Products	2.76 mg	25%	USDA_SR
3133	Cheese, mozzarella, part skim milk	Dairy and Egg Products	2.76 mg	25%	USDA_SR
3134	Whale, beluga, meat, raw (Alaska Native)	American Indian/Alaska Native Foods	2.76 mg	25%	USDA_SR
3135	Spaghetti, spinach, dry	Cereal Grains and Pasta	2.76 mg	25%	USDA_SR
3136	Lamb, New Zealand, frozen, loin, separable lean and fat, 3mm (1/8") trim, broiled	Lamb, Veal and Game	2.76 mg	25%	CNF
3137	Pasta, spaghetti, spinach, enriched, dry	Cereals, Grains and Pasta	2.76 mg	25%	CNF
3138	Game meat, whale, raw	Lamb, Veal and Game	2.76 mg	25%	CNF
3139	Chickpeas (garbanzo beans, bengal gram), raw	Legumes and Legume Products	2.76 mg	25%	CNF
3140	Peas, pigeon (red gram), raw	Legumes and Legume Products	2.76 mg	25%	CNF
3141	Cheese, mozzarella, partially skim, (52% water, 16.5% M.F.)	Dairy and Egg Products	2.76 mg	25%	CNF
3142	Flour, oat, whole grain	Cereal Grains and Pasta	2.75 mg	25%	USDA_FF
3143	Game meat, deer, cooked, roasted	Lamb, Veal, and Game Products	2.75 mg	25%	USDA_SR
3144	Turkey, ground, 85% lean, 15% fat, raw	Poultry Products	2.75 mg	25%	USDA_SR
3145	Veal, leg (top round), separable lean and fat, cooked, pan-fried, breaded	Lamb, Veal, and Game Products	2.75 mg	25%	USDA_SR
3146	Lamb, New Zealand, imported, ground lamb, raw	Lamb, Veal, and Game Products	2.75 mg	25%	USDA_SR
3147	Cheese, parmesan, hard	Dairy and Egg Products	2.75 mg	25%	USDA_SR
3148	Pork, fresh, variety meats and by-products, kidneys, raw	Pork Products	2.75 mg	25%	USDA_SR
3149	Snacks, popcorn, unpopped kernels	Snacks	2.75 mg	25%	CNF
3150	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, plain	Fast Foods	2.75 mg	25%	CNF

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Foods high in Zinc

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