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 301–350 of 5,378 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Beef, loin, top sirloin steak, boneless, lean, raw | Beef Products | 5.09 mg | 46% |
| 302 | Beef, loin, top sirloin roast, boneless, lean, raw | Beef Products | 5.09 mg | 46% |
| 303 | Emu, inside drum, cooked, broiled | Poultry Products | 5.09 mg | 46% |
| 304 | Veal, foreshank, osso buco, lean and fat, braised | Lamb, Veal and Game | 5.08 mg | 46% |
| 305 | Nuts, pecans, dry roasted | Nuts and Seeds | 5.07 mg | 46% |
| 306 | Nuts, pecans, dry roasted, salted | Nuts and Seeds | 5.07 mg | 46% |
| 307 | Soy meal, defatted, raw | Legumes and Legume Products | 5.06 mg | 46% |
| 308 | Seeds, safflower seed kernels, dried | Nuts and Seeds | 5.05 mg | 46% |
| 309 | Beans, adzuki, raw | Legumes and Legume Products | 5.04 mg | 46% |
| 310 | Pork, shoulder, blade portion, bone-in, lean, broiled | Pork Products | 5.02 mg | 46% |
| 311 | Seeds, safflower seed meal, partially defatted | Nuts and Seeds | 5.01 mg | 46% |
| 312 | Game meat, bison, rib eye, lean, steak, cooked, broiled | Lamb, Veal and Game | 5.01 mg | 46% |
| 313 | Game meat, bison, shoulder, separable lean only, raw | Lamb, Veal and Game | 5.00 mg | 45% |
| 314 | Beef, rib, rib eye roast, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 5.00 mg | 45% |
| 315 | Goose, wild (Canada goose), native, meat, smoked, dried | Poultry Products | 5.00 mg | 45% |
| 316 | Fish, whitefish, native, head, baked | Finfish and Shellfish Products | 5.00 mg | 45% |
| 317 | Game meat, native, moose, raw | Lamb, Veal and Game | 5.00 mg | 45% |
| 318 | Seeds, sunflower seed kernels, dried | Nuts and Seeds | 5.00 mg | 45% |
| 319 | Beef pot roast, with browned potatoes, peas and corn | Mixed Dishes | 4.99 mg | 45% |
| 320 | Beef, chuck, cross rib roast, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 4.99 mg | 45% |
| 321 | Deli-meat, pastrami, beef, sliced | Sausages and Luncheon meats | 4.98 mg | 45% |
| 322 | Seeds, sunflower seed flour, partially defatted | Nuts and Seeds | 4.95 mg | 45% |
| 323 | Lamb, Canadian, leg, whole, lean, cooked | Lamb, Veal and Game | 4.94 mg | 45% |
| 324 | Ostrich, oyster, cooked | Poultry Products | 4.94 mg | 45% |
| 325 | Beef, cured, dried beef | Beef Products | 4.93 mg | 45% |
| 326 | Nuts, almonds, toasted, unblanched | Nuts and Seeds | 4.92 mg | 45% |
| 327 | Ostrich, outside strip, cooked | Poultry Products | 4.91 mg | 45% |
| 328 | Ostrich, inside strip, cooked | Poultry Products | 4.90 mg | 45% |
| 329 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 4.90 mg | 45% |
| 330 | Tofu, koyadofu, dried-frozen (prepared with calcium sulphate) | Legumes and Legume Products | 4.90 mg | 45% |
| 331 | Pork, shoulder, butt (blade boneless), lean, roasted | Pork Products | 4.90 mg | 45% |
| 332 | Soybeans, dry, raw | Legumes and Legume Products | 4.89 mg | 44% |
| 333 | Seeds, sunflower seed butter, salted | Nuts and Seeds | 4.89 mg | 44% |
| 334 | Seeds, sunflower seed butter | Nuts and Seeds | 4.89 mg | 44% |
| 335 | Game meat, beefalo, composite cuts, raw | Lamb, Veal and Game | 4.86 mg | 44% |
| 336 | Ostrich, tip trimmed, cooked | Poultry Products | 4.85 mg | 44% |
| 337 | Cereal, ready to eat, All Bran Strawberry Bites, Kellogg's | Breakfast cereals | 4.84 mg | 44% |
| 338 | Beef, loin, top sirloin steak, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 4.84 mg | 44% |
| 339 | Beef, ground, patty, frozen, broiled | Beef Products | 4.84 mg | 44% |
| 340 | Pork, shoulder, blade portion, bone-in, lean and fat, braised | Pork Products | 4.84 mg | 44% |
| 341 | Goose, wild (Canada goose), native, leg, meat and skin, boiled | Poultry Products | 4.81 mg | 44% |
| 342 | Lamb, New Zealand, frozen, foreshank, separable lean and fat, 3mm (1/8") trim, braised | Lamb, Veal and Game | 4.80 mg | 44% |
| 343 | Spices, cumin seed | Spices and Herbs | 4.80 mg | 44% |
| 344 | Veal, grain-fed, rib chop, lean, broiled | Lamb, Veal and Game | 4.80 mg | 44% |
| 345 | Veal, grain-fed, rib chop, lean and fat, broiled | Lamb, Veal and Game | 4.78 mg | 43% |
| 346 | Soybeans, dry, roasted | Legumes and Legume Products | 4.77 mg | 43% |
| 347 | Lamb, Canadian, shoulder, whole, lean, raw | Lamb, Veal and Game | 4.77 mg | 43% |
| 348 | Veal, composite cuts, lean and fat, cooked | Lamb, Veal and Game | 4.76 mg | 43% |
| 349 | Lamb, New Zealand, frozen, shoulder, whole, separable lean and fat, 3mm (1/8") trim, braised | Lamb, Veal and Game | 4.76 mg | 43% |
| 350 | Spices, parsley, dried | Spices and Herbs | 4.75 mg | 43% |
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