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 4001–4050 of 13,023 foods

#	Food	Category	Per 100 g	% DV	Source
4001	Chicken, broilers or fryers, wing, meat only, cooked, fried	Poultry Products	2.12 mg	19%	USDA_SR
4002	Turkey, all classes, drumstick, meat only, raw	Poultry Products	2.12 mg	19%	CNF
4003	Pork/ham/chicken, canned, reduced sodium	Sausages and Luncheon meats	2.12 mg	19%	CNF
4004	Peanuts, Spanish, raw	Legumes and Legume Products	2.12 mg	19%	CNF
4005	Fish, smelt, rainbow (american, capelin), baked or broiled	Finfish and Shellfish Products	2.12 mg	19%	CNF
4006	Chicken, broiler, wing, meat, fried	Poultry Products	2.12 mg	19%	CNF
4007	Chicken, dark meat, drumstick, meat and skin, with added solution, cooked, braised	Poultry Products	2.11 mg	19%	USDA_SR
4008	Sausage, Polish, pork and beef, smoked	Sausages and Luncheon Meats	2.11 mg	19%	USDA_SR
4009	Chicken, broilers or fryers, leg, meat only, cooked, roasted	Poultry Products	2.11 mg	19%	USDA_SR
4010	Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%)	Sweets	2.11 mg	19%	USDA_SR
4011	Beef, variety meats and by-products, spleen, raw	Beef Products	2.11 mg	19%	USDA_SR
4012	Pork, fresh, loin, top loin (roasts), boneless, separable lean and fat, cooked, roasted	Pork Products	2.11 mg	19%	USDA_SR
4013	Pâté, country style peppercorn, glazed	Sausages and Luncheon meats	2.11 mg	19%	CNF
4014	Deli-meat, salami (Genoa), dry cured	Sausages and Luncheon meats	2.11 mg	19%	CNF
4015	Cheese, processed product, cheddar, loaf	Dairy and Egg Products	2.11 mg	19%	CNF
4016	Candies, chocolate, dark, not further specified	Sweets	2.11 mg	19%	CNF
4017	Beef, spleen, raw	Beef Products	2.11 mg	19%	CNF
4018	Pork, loin, sirloin roast, boneless, lean and fat, roasted	Pork Products	2.11 mg	19%	CNF
4019	Turkey, tom, dark meat only, raw	Poultry Products	2.11 mg	19%	CNF
4020	Chicken, broiler, leg, meat, roasted	Poultry Products	2.11 mg	19%	CNF
4021	Turkey, white, rotisserie, deli cut	Sausages and Luncheon Meats	2.10 mg	19%	USDA_SR
4022	Mortadella, beef, pork	Sausages and Luncheon Meats	2.10 mg	19%	USDA_SR
4023	Lamb, New Zealand, imported, loin, boneless, separable lean only, raw	Lamb, Veal, and Game Products	2.10 mg	19%	USDA_SR
4024	Bratwurst, pork, beef, link	Sausages and Luncheon Meats	2.10 mg	19%	USDA_SR
4025	Cheese, limburger	Dairy and Egg Products	2.10 mg	19%	USDA_SR
4026	Turkey, all classes, wing, meat and skin, cooked, roasted	Poultry Products	2.10 mg	19%	USDA_SR
4027	Chicken, broilers or fryers, meat only, cooked, roasted	Poultry Products	2.10 mg	19%	USDA_SR
4028	WENDY'S, Jr. Hamburger, without cheese	Fast Foods	2.10 mg	19%	USDA_SR
4029	Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt	Vegetables and Vegetable Products	2.10 mg	19%	USDA_SR
4030	Soybeans, mature seeds, sprouted, cooked, stir-fried	Vegetables and Vegetable Products	2.10 mg	19%	USDA_SR
4031	Caribou, hind quarter meat, raw (Alaska Native)	American Indian/Alaska Native Foods	2.10 mg	19%	USDA_SR
4032	Turkey, wing, smoked, cooked, with skin, bone removed	Poultry Products	2.10 mg	19%	USDA_SR
4033	Fish, whitefish, eggs (Alaska Native)	American Indian/Alaska Native Foods	2.10 mg	19%	USDA_SR
4034	Pie Crust, Cookie-type, Chocolate, Ready Crust	Baked Products	2.10 mg	19%	USDA_SR
4035	Pie crust, cookie-type, chocolate, ready-to-serve	Baked Products	2.10 mg	19%	CNF
4036	Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added	Vegetables and Vegetable Products	2.10 mg	19%	CNF
4037	Pork, ground, medium, raw	Pork Products	2.10 mg	19%	CNF
4038	Fish, arctic char, native, meat and skin, dried	Finfish and Shellfish Products	2.10 mg	19%	CNF
4039	Game meat, native, moose, liver, raw	Lamb, Veal and Game	2.10 mg	19%	CNF
4040	Game meat, native, caribou (reindeer), heart, raw	Lamb, Veal and Game	2.10 mg	19%	CNF
4041	Sausage, Kielbasa (kolbassa), turkey	Sausages and Luncheon meats	2.10 mg	19%	CNF
4042	Turkey, wing, smoked, cooked, with skin, bone removed	Poultry Products	2.10 mg	19%	CNF
4043	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and vegetables	Fast Foods	2.10 mg	19%	CNF
4044	Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added	Vegetables and Vegetable Products	2.10 mg	19%	CNF
4045	Pork, leg, inside, boneless, lean and fat, raw	Pork Products	2.10 mg	19%	CNF
4046	Pork, loin, tenderloin, lean, raw	Pork Products	2.10 mg	19%	CNF
4047	Sausage, Brotwurst, pork, beef, with nonfat dry milk	Sausages and Luncheon meats	2.10 mg	19%	CNF
4048	Chicken, broiler, meat only, roasted	Poultry Products	2.10 mg	19%	CNF
4049	Cheese, limburger	Dairy and Egg Products	2.10 mg	19%	CNF
4050	Game meat, deer, raw	Lamb, Veal, and Game Products	2.09 mg	19%	USDA_SR

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Foods high in Zinc

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