Foods high in Zinc (USDA Foundation)

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 421 foods

#	Food	Category	Per 100 g	% DV
301	Lettuce, romaine, green, raw	Vegetables and Vegetable Products	0.25 mg	2%
302	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	0.25 mg	2%
303	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	0.25 mg	2%
304	Green onion, (scallion), bulb and greens, root removed, raw	Vegetables and Vegetable Products	0.25 mg	2%
305	Cabbage, red, raw	Vegetables and Vegetable Products	0.24 mg	2%
306	Peppers, bell, orange, raw	Vegetables and Vegetable Products	0.24 mg	2%
307	Carrots, mature, raw	Vegetables and Vegetable Products	0.24 mg	2%
308	Cauliflower, raw	Vegetables and Vegetable Products	0.23 mg	2%
309	Peaches, yellow, raw	Fruits and Fruit Juices	0.23 mg	2%
310	Cream, heavy	Dairy and Egg Products	0.22 mg	2%
311	Raspberries, raw	Fruits and Fruit Juices	0.22 mg	2%
312	Raspberries, raw	Fruits and Fruit Juices	0.22 mg	2%
313	Cabbage, green, raw	Vegetables and Vegetable Products	0.21 mg	2%
314	Rutabaga, peeled, raw	Vegetables and Vegetable Products	0.21 mg	2%
315	Nectarines, raw	Fruits and Fruit Juices	0.21 mg	2%
316	Tomato, puree, canned	Vegetables and Vegetable Products	0.21 mg	2%
317	Cucumber, with peel, raw	Vegetables and Vegetable Products	0.20 mg	2%
318	Squash, summer, yellow, includes skin, raw	Vegetables and Vegetable Products	0.20 mg	2%
319	Peppers, bell, red, raw	Vegetables and Vegetable Products	0.20 mg	2%
320	Tomatoes, crushed, canned	Vegetables and Vegetable Products	0.20 mg	2%
321	Tomatoes, grape, raw	Vegetables and Vegetable Products	0.20 mg	2%
322	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	0.20 mg	2%
323	Sauce, pasta, spaghetti/marinara, ready-to-serve	Soups, Sauces, and Gravies	0.20 mg	2%
324	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	0.20 mg	2%
325	Onions, yellow, raw	Vegetables and Vegetable Products	0.20 mg	2%
326	Radicchio, raw	Vegetables and Vegetable Products	0.20 mg	2%
327	Peppers, bell, yellow, raw	Vegetables and Vegetable Products	0.19 mg	2%
328	Squash, winter, butternut, raw	Vegetables and Vegetable Products	0.19 mg	2%
329	Beans, snap, green, canned, regular pack, drained solids	Vegetables and Vegetable Products	0.19 mg	2%
330	Blackberries, raw	Fruits and Fruit Juices	0.19 mg	2%
331	Plantains, underripe, raw	Fruits and Fruit Juices	0.18 mg	2%
332	Tomato, sauce, canned, with salt added	Vegetables and Vegetable Products	0.18 mg	2%
333	Strawberries, raw	Fruits and Fruit Juices	0.18 mg	2%
334	Strawberries, raw	Fruits and Fruit Juices	0.18 mg	2%
335	Lettuce, iceberg, raw	Vegetables and Vegetable Products	0.17 mg	2%
336	Almond milk, unsweetened, plain, shelf stable	Beverages	0.17 mg	2%
337	Almond milk, unsweetened, plain, shelf stable	Beverages	0.17 mg	2%
338	Onions, red, raw	Vegetables and Vegetable Products	0.17 mg	2%
339	Ketchup, restaurant	Vegetables and Vegetable Products	0.16 mg	1%
340	Bananas, ripe and slightly ripe, raw	Fruits and Fruit Juices	0.16 mg	1%
341	Bananas, ripe and slightly ripe, raw	Fruits and Fruit Juices	0.16 mg	1%
342	Carrots, baby, raw	Vegetables and Vegetable Products	0.16 mg	1%
343	Tomatillos, dehusked, raw	Vegetables and Vegetable Products	0.16 mg	1%
344	Turnips, raw	Vegetables and Vegetable Products	0.16 mg	1%
345	Plantains, overripe, raw	Fruits and Fruit Juices	0.15 mg	1%
346	Apricot, with skin, raw	Fruits and Fruit Juices	0.15 mg	1%
347	Plantains, ripe, raw	Fruits and Fruit Juices	0.15 mg	1%
348	Fennel, bulb, raw	Vegetables and Vegetable Products	0.14 mg	1%
349	Kiwifruit, green, raw	Fruits and Fruit Juices	0.14 mg	1%
350	Squash, pie pumpkin, peeled, seeded, raw	Vegetables and Vegetable Products	0.14 mg	1%

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Foods high in Zinc (USDA Foundation)

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