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 3301–3350 of 13,023 foods

#	Food	Category	Per 100 g	% DV	Source
3301	Pork, pancreas, raw	Pork Products	2.62 mg	24%	CNF
3302	Pork, loin, sirloin chop, bone-in, lean, roasted	Pork Products	2.62 mg	24%	CNF
3303	Goose, domesticated, meat and skin, roasted	Poultry Products	2.62 mg	24%	CNF
3304	Turkey, retail parts, wing, meat only, raw	Poultry Products	2.61 mg	24%	USDA_SR
3305	Lamb, New Zealand, imported, loin saddle, separable lean and fat, cooked, fast roasted	Lamb, Veal, and Game Products	2.61 mg	24%	USDA_SR
3306	Crackers, matzo, whole-wheat	Baked Products	2.61 mg	24%	USDA_SR
3307	Pork, cured, ham, rump, bone-in, separable lean only, unheated	Pork Products	2.61 mg	24%	USDA_SR
3308	Turkey, broiler, thigh, meat and skin, roasted	Poultry Products	2.61 mg	24%	CNF
3309	Pork, cured, ham, rump, bone-in, separable lean only, unheated	Pork Products	2.61 mg	24%	CNF
3310	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with ham, condiments and vegetables	Fast Foods	2.61 mg	24%	CNF
3311	Cracker, matzo, whole-wheat	Baked Products	2.61 mg	24%	CNF
3312	Veal, grain-fed, loin chop, lean, raw	Lamb, Veal and Game	2.61 mg	24%	CNF
3313	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Breakfast Cereals	2.60 mg	24%	USDA_SR
3314	Veal, variety meats and by-products, pancreas, raw	Lamb, Veal, and Game Products	2.60 mg	24%	USDA_SR
3315	Lima beans, thin seeded (baby), mature seeds, raw	Legumes and Legume Products	2.60 mg	24%	USDA_SR
3316	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Breakfast Cereals	2.60 mg	24%	USDA_SR
3317	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Breakfast Cereals	2.60 mg	24%	USDA_SR
3318	Babyfood, meat, lamb, junior	Baby Foods	2.60 mg	24%	USDA_SR
3319	Beef, New Zealand, imported, variety meats and by-products, kidney, cooked, boiled	Beef Products	2.60 mg	24%	USDA_SR
3320	Duck, domesticated, meat only, cooked, roasted	Poultry Products	2.60 mg	24%	USDA_SR
3321	Cheese, brick	Dairy and Egg Products	2.60 mg	24%	USDA_SR
3322	Turkey, retail parts, thigh, meat and skin, raw	Poultry Products	2.60 mg	24%	USDA_SR
3323	Babyfood, cereal, whole wheat, with apples, dry fortified	Baby Foods	2.60 mg	24%	USDA_SR
3324	Chicken, broilers or fryers, dark meat, meat and skin, cooked, fried, flour	Poultry Products	2.60 mg	24%	USDA_SR
3325	Cheese, port de salut	Dairy and Egg Products	2.60 mg	24%	USDA_SR
3326	Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	2.60 mg	24%	USDA_SR
3327	Nuts, almonds, honey roasted, unblanched	Nut and Seed Products	2.60 mg	24%	USDA_SR
3328	Seal, bearded (Oogruk), meat, low quadrant, raw (Alaska Native)	American Indian/Alaska Native Foods	2.60 mg	24%	USDA_SR
3329	Candies, milk chocolate coated peanuts	Sweets	2.60 mg	24%	USDA_SR
3330	Sausage, Italian, turkey, cooked	Sausages and Luncheon meats	2.60 mg	24%	CNF
3331	Bread, spelt, commercial	Baked Products	2.60 mg	24%	CNF
3332	Game meat, native, ringed seal, meat, aged	Lamb, Veal and Game	2.60 mg	24%	CNF
3333	Fast foods, mexican, burrito with beef, cheese and chili	Fast Foods	2.60 mg	24%	CNF
3334	Candies, milk chocolate coated peanuts	Sweets	2.60 mg	24%	CNF
3335	Veal, pancreas, raw	Lamb, Veal and Game	2.60 mg	24%	CNF
3336	Game meat, native, muskrat, raw	Lamb, Veal and Game	2.60 mg	24%	CNF
3337	Beans, lima, dry, baby, raw	Legumes and Legume Products	2.60 mg	24%	CNF
3338	Nuts, almonds, honey roasted, unblanched	Nuts and Seeds	2.60 mg	24%	CNF
3339	Pork, loin, tenderloin, lean, roasted	Pork Products	2.60 mg	24%	CNF
3340	Duck, domesticated, meat only, roasted	Poultry Products	2.60 mg	24%	CNF
3341	Chicken, broiler, dark meat and skin, flour coated, fried	Poultry Products	2.60 mg	24%	CNF
3342	Cheese, port-salut	Dairy and Egg Products	2.60 mg	24%	CNF
3343	Cheese, brick	Dairy and Egg Products	2.60 mg	24%	CNF
3344	Turkey, thigh, from whole bird, meat only, raw	Poultry Products	2.59 mg	24%	USDA_SR
3345	Cheese spread, pasteurized process, American	Dairy and Egg Products	2.59 mg	24%	USDA_SR
3346	Turkey, whole, back, meat only, raw	Poultry Products	2.59 mg	24%	USDA_SR
3347	Turkey, whole, dark meat, meat only, raw	Poultry Products	2.59 mg	24%	USDA_SR
3348	POPEYES, Fried Chicken, Mild, Drumstick, meat only, skin and breading removed	Fast Foods	2.59 mg	24%	USDA_SR
3349	Cheese, american cheddar, imitation	Dairy and Egg Products	2.59 mg	24%	USDA_SR
3350	Pork, ground, 96% lean / 4% fat, cooked, pan-broiled	Pork Products	2.59 mg	24%	USDA_SR

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Foods high in Zinc

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