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 3201–3250 of 13,023 foods

#	Food	Category	Per 100 g	% DV	Source
3201	Lamb, New Zealand, imported, loin, boneless, separable lean and fat, cooked, fast roasted	Lamb, Veal, and Game Products	2.69 mg	24%	USDA_SR
3202	Lamb, Australian, imported, fresh, loin, separable lean only, trimmed to 1/8" fat, raw	Lamb, Veal, and Game Products	2.69 mg	24%	USDA_SR
3203	Spices, oregano, dried	Spices and Herbs	2.69 mg	24%	USDA_SR
3204	McDONALD'S, QUARTER POUNDER	Fast Foods	2.69 mg	24%	USDA_SR
3205	Cereal, ready to eat, Puffed Wheat, Safeway	Breakfast cereals	2.69 mg	24%	CNF
3206	Lamb, New Zealand, rack - partly frenched, lean and fat, fast roasted	Lamb, Veal and Game	2.69 mg	24%	CNF
3207	Lamb, New Zealand, frozen, loin chop, lean, raw	Lamb, Veal and Game	2.69 mg	24%	CNF
3208	Cereal, ready to eat, Weetabix, Weetabix	Breakfast cereals	2.69 mg	24%	CNF
3209	Spices, oregano, ground	Spices and Herbs	2.69 mg	24%	CNF
3210	Sausage, chicken, beef, pork, skinless, smoked	Sausages and Luncheon Meats	2.68 mg	24%	USDA_SR
3211	Turkey, back, from whole bird, meat only, with added solution, raw	Poultry Products	2.68 mg	24%	USDA_SR
3212	Turkey, dark meat from whole, meat only, with added solution, raw	Poultry Products	2.68 mg	24%	USDA_SR
3213	Mung beans, mature seeds, raw	Legumes and Legume Products	2.68 mg	24%	USDA_SR
3214	Chicken, broilers or fryers, neck, meat only, raw	Poultry Products	2.68 mg	24%	USDA_SR
3215	Chicken, broilers or fryers, leg, meat and skin, cooked, fried, flour	Poultry Products	2.68 mg	24%	USDA_SR
3216	Bratwurst, pork, beef and turkey, lite, smoked	Sausages and Luncheon Meats	2.68 mg	24%	USDA_SR
3217	Lamb, variety meats and by-products, pancreas, cooked, braised	Lamb, Veal, and Game Products	2.68 mg	24%	USDA_SR
3218	Turkey, drumstick, from whole bird, meat only, with added solution, raw	Poultry Products	2.68 mg	24%	USDA_SR
3219	Turkey, thigh, from whole bird, meat only, with added solution, raw	Poultry Products	2.68 mg	24%	USDA_SR
3220	Sausage, Bratwurst, pork, beef and turkey, smoked, reduced fat	Sausages and Luncheon meats	2.68 mg	24%	CNF
3221	Lamb, pancreas, braised	Lamb, Veal and Game	2.68 mg	24%	CNF
3222	Beans, legumes, mung (green gram), raw	Legumes and Legume Products	2.68 mg	24%	CNF
3223	Turkey, broiler, dark meat and skin, roasted	Poultry Products	2.68 mg	24%	CNF
3224	Chicken, broiler, neck, meat, raw	Poultry Products	2.68 mg	24%	CNF
3225	Chicken, broiler, leg, meat and skin, flour coated, fried	Poultry Products	2.68 mg	24%	CNF
3226	Salami, dry or hard, pork, beef	Sausages and Luncheon Meats	2.67 mg	24%	USDA_SR
3227	Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	2.67 mg	24%	USDA_SR
3228	Mollusks, mussel, blue, cooked, moist heat	Finfish and Shellfish Products	2.67 mg	24%	USDA_SR
3229	Chicken, liver, all classes, raw	Poultry Products	2.67 mg	24%	USDA_SR
3230	Pork, fresh, leg (ham), shank half, separable lean only, cooked, roasted	Pork Products	2.67 mg	24%	USDA_SR
3231	Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi	Breakfast cereals	2.67 mg	24%	CNF
3232	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with bacon and condiments	Fast Foods	2.67 mg	24%	CNF
3233	Mollusks, mussel, blue, boiled or steamed	Finfish and Shellfish Products	2.67 mg	24%	CNF
3234	Pork, leg, shank portion, lean, roasted	Pork Products	2.67 mg	24%	CNF
3235	Chicken, broiler, liver, raw	Poultry Products	2.67 mg	24%	CNF
3236	Lamb, New Zealand, imported, rack - partly frenched, separable lean only, raw	Lamb, Veal, and Game Products	2.66 mg	24%	USDA_SR
3237	Beans, kidney, royal red, mature seeds, raw	Legumes and Legume Products	2.66 mg	24%	USDA_SR
3238	Beef, New Zealand, imported, brisket navel end, separable lean and fat, raw	Beef Products	2.66 mg	24%	USDA_SR
3239	Lamb, New Zealand, imported, heart, cooked, soaked and simmered	Lamb, Veal, and Game Products	2.66 mg	24%	USDA_SR
3240	Beef, New Zealand, imported, brisket point end, separable lean only, raw	Beef Products	2.66 mg	24%	USDA_SR
3241	Cheese, blue	Dairy and Egg Products	2.66 mg	24%	USDA_SR
3242	Cereals, whole wheat hot natural cereal, dry	Breakfast Cereals	2.66 mg	24%	USDA_SR
3243	Chicken, broilers or fryers, dark meat, meat only, cooked, stewed	Poultry Products	2.66 mg	24%	USDA_SR
3244	Fireweed, leaves, raw	Vegetables and Vegetable Products	2.66 mg	24%	USDA_SR
3245	Triticale flour, whole-grain	Cereal Grains and Pasta	2.66 mg	24%	USDA_SR
3246	Pork, fresh, loin, country-style ribs, separable lean only, boneless, cooked, roasted	Pork Products	2.66 mg	24%	USDA_SR
3247	Snacks, oriental mix, rice-based	Snacks	2.66 mg	24%	USDA_SR
3248	Fireweed, native, leaves, raw	Vegetables and Vegetable Products	2.66 mg	24%	CNF
3249	Grains, triticale flour, whole-grain	Cereals, Grains and Pasta	2.66 mg	24%	CNF
3250	Snacks, oriental mix, rice-based	Snacks	2.66 mg	24%	CNF

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Foods high in Zinc

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