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 7,221 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Spices, cardamom | Spices and Herbs | 7.47 mg | 68% |
| 302 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, choice, raw | Beef Products | 7.47 mg | 68% |
| 303 | Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 7.46 mg | 68% |
| 304 | Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 7.46 mg | 68% |
| 305 | Beef, rib, large end (ribs 6-9), separable lean only, trimmed to 0" fat, select, cooked, roasted | Beef Products | 7.46 mg | 68% |
| 306 | Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 7.44 mg | 68% |
| 307 | Beef, chuck eye Country-Style ribs, boneless, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 7.44 mg | 68% |
| 308 | Cereals ready-to-eat, RALSTON Crispy Hexagons | Breakfast Cereals | 7.43 mg | 68% |
| 309 | Beef, plate, inside skirt steak, separable lean only, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 7.43 mg | 68% |
| 310 | Beef, loin, top sirloin filet, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 7.41 mg | 67% |
| 311 | Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 7.41 mg | 67% |
| 312 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 7.40 mg | 67% |
| 313 | Veal, shoulder, blade, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 7.39 mg | 67% |
| 314 | Beef, brisket, point half, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 7.39 mg | 67% |
| 315 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 7.38 mg | 67% |
| 316 | Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 7.36 mg | 67% |
| 317 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 7.32 mg | 67% |
| 318 | Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS | Breakfast Cereals | 7.30 mg | 66% |
| 319 | Lamb, shoulder, arm, separable lean only, trimmed to 1/4" fat, choice, cooked, braised | Lamb, Veal, and Game Products | 7.30 mg | 66% |
| 320 | Chicken, heart, all classes, cooked, simmered | Poultry Products | 7.30 mg | 66% |
| 321 | Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 7.30 mg | 66% |
| 322 | Seeds, sesame butter, paste | Nut and Seed Products | 7.29 mg | 66% |
| 323 | Crustaceans, spiny lobster, mixed species, cooked, moist heat | Finfish and Shellfish Products | 7.27 mg | 66% |
| 324 | Wheat bran, crude | Cereal Grains and Pasta | 7.27 mg | 66% |
| 325 | Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 7.26 mg | 66% |
| 326 | Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 7.25 mg | 66% |
| 327 | Beef, plate, inside skirt steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 7.23 mg | 66% |
| 328 | Beef, brisket, flat half, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 7.23 mg | 66% |
| 329 | Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 7.21 mg | 66% |
| 330 | Beef, plate steak, boneless, outside skirt, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 7.20 mg | 65% |
| 331 | Beef, ribeye filet, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 7.19 mg | 65% |
| 332 | Cereals ready-to-eat, QUAKER, Oatmeal Squares | Breakfast Cereals | 7.18 mg | 65% |
| 333 | Beef, New Zealand, imported, chuck eye roll, separable lean and fat, cooked, braised | Beef Products | 7.18 mg | 65% |
| 334 | Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple | Breakfast Cereals | 7.18 mg | 65% |
| 335 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 7.17 mg | 65% |
| 336 | Seeds, sesame seeds, whole, roasted and toasted | Nut and Seed Products | 7.16 mg | 65% |
| 337 | Beef, ground, 97% lean meat / 3% fat, crumbles, cooked, pan-browned | Beef Products | 7.15 mg | 65% |
| 338 | Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon | Breakfast Cereals | 7.14 mg | 65% |
| 339 | Protein supplement, milk based, Muscle Milk, powder | Dairy and Egg Products | 7.14 mg | 65% |
| 340 | Beverages, ABBOTT, EAS whey protein powder | Beverages | 7.14 mg | 65% |
| 341 | Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 7.13 mg | 65% |
| 342 | Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 7.12 mg | 65% |
| 343 | Beef, plate steak, boneless, outside skirt, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 7.12 mg | 65% |
| 344 | Beef, rib eye roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 7.12 mg | 65% |
| 345 | Beef, loin, top sirloin petite roast, boneless, separable lean only, trimmed to 0" fat, choice, cooked, roasted | Beef Products | 7.11 mg | 65% |
| 346 | Spices, basil, dried | Spices and Herbs | 7.10 mg | 65% |
| 347 | Beef, loin, top sirloin cap steak, boneless, separable lean and fat, trimmed to 1/8" fat, choice, raw | Beef Products | 7.09 mg | 64% |
| 348 | Lamb, New Zealand, imported, fore-shank, separable lean only, cooked, braised | Lamb, Veal, and Game Products | 7.09 mg | 64% |
| 349 | Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 7.09 mg | 64% |
| 350 | Beef, rib eye roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 7.09 mg | 64% |
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