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 4051–4100 of 13,023 foods

#	Food	Category	Per 100 g	% DV	Source
4051	Frankfurter, pork	Sausages and Luncheon Meats	2.09 mg	19%	USDA_SR
4052	Lamb, New Zealand, imported, loin, boneless, separable lean and fat, raw	Lamb, Veal, and Game Products	2.09 mg	19%	USDA_SR
4053	Pork, fresh, loin, top loin (chops), boneless, separable lean and fat, cooked, broiled	Pork Products	2.09 mg	19%	USDA_SR
4054	Pork, fresh, loin, sirloin (chops), bone-in, separable lean only, cooked, braised	Pork Products	2.09 mg	19%	USDA_SR
4055	Turkey, tom, drumstick, meat only, raw	Poultry Products	2.09 mg	19%	CNF
4056	Game meat, deer (venison), raw	Lamb, Veal and Game	2.09 mg	19%	CNF
4057	Pork, loin, sirloin chop, bone-in, lean, braised	Pork Products	2.09 mg	19%	CNF
4058	Fish, eel, mixed species, cooked, dry heat	Finfish and Shellfish Products	2.08 mg	19%	USDA_SR
4059	Lamb, New Zealand, imported, loin chop, separable lean and fat, raw	Lamb, Veal, and Game Products	2.08 mg	19%	USDA_SR
4060	Chicken, stewing, dark meat, meat only, raw	Poultry Products	2.08 mg	19%	USDA_SR
4061	Cheese, roquefort	Dairy and Egg Products	2.08 mg	19%	USDA_SR
4062	Chicken, broilers or fryers, dark meat, meat and skin, cooked, fried, batter	Poultry Products	2.08 mg	19%	USDA_SR
4063	Pork, cured, ham and water product, rump, bone-in, separable lean only, heated, roasted	Pork Products	2.08 mg	19%	USDA_SR
4064	Turkey, broiler, drumstick, meat only, raw	Poultry Products	2.08 mg	19%	CNF
4065	Lamb, New Zealand, frozen, loin chop, lean and fat, raw	Lamb, Veal and Game	2.08 mg	19%	CNF
4066	Fish, eel, mixed species, baked or broiled	Finfish and Shellfish Products	2.08 mg	19%	CNF
4067	Chicken, stewing, dark meat only, raw	Poultry Products	2.08 mg	19%	CNF
4068	Chicken, broiler, dark meat and skin, batter dipped, fried	Poultry Products	2.08 mg	19%	CNF
4069	Cheese, roquefort (blue)	Dairy and Egg Products	2.08 mg	19%	CNF
4070	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Breakfast Cereals	2.07 mg	19%	USDA_SR
4071	Chicken, broilers or fryers, leg, meat and skin, cooked, roasted	Poultry Products	2.07 mg	19%	USDA_SR
4072	Lamb, New Zealand, imported, tongue - swiss cut, cooked, soaked and simmered	Lamb, Veal, and Game Products	2.07 mg	19%	USDA_SR
4073	McDONALD'S, BIG MAC (without Big Mac Sauce)	Fast Foods	2.07 mg	19%	USDA_SR
4074	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Breakfast Cereals	2.07 mg	19%	USDA_SR
4075	Bockwurst, pork, veal, raw	Sausages and Luncheon Meats	2.07 mg	19%	USDA_SR
4076	Restaurant, family style, fried mozzarella sticks	Restaurant Foods	2.07 mg	19%	USDA_SR
4077	Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised	Pork Products	2.07 mg	19%	USDA_SR
4078	Bread, sprouted wheat with added calcium and vitamin D, commercial	Baked Products	2.07 mg	19%	CNF
4079	Cereal, ready to eat, Kashi: GoLean Crunch, Kashi	Breakfast cereals	2.07 mg	19%	CNF
4080	Mozzarella sticks, fried	Mixed Dishes	2.07 mg	19%	CNF
4081	Pork, loin, rib steak (rib end), boneless, lean and fat, braised	Pork Products	2.07 mg	19%	CNF
4082	Sausage, Bockwurst, pork/veal, with milk and eggs, raw	Sausages and Luncheon meats	2.07 mg	19%	CNF
4083	Chicken, broiler, leg, meat and skin, roasted	Poultry Products	2.07 mg	19%	CNF
4084	Frankfurter, beef, unheated	Sausages and Luncheon Meats	2.06 mg	19%	USDA_FF
4085	Chicken, stewing, meat only, cooked, stewed	Poultry Products	2.06 mg	19%	USDA_SR
4086	Turkey, young hen, skin only, cooked, roasted	Poultry Products	2.06 mg	19%	USDA_SR
4087	Beef, variety meats and by-products, thymus, raw	Beef Products	2.06 mg	19%	USDA_SR
4088	Hazelnuts, beaked (Northern Plains Indians)	American Indian/Alaska Native Foods	2.06 mg	19%	USDA_SR
4089	Barley malt flour	Cereal Grains and Pasta	2.06 mg	19%	USDA_SR
4090	Sausage, Italian, pork, reduced fat and sodium, cooked	Sausages and Luncheon meats	2.06 mg	19%	CNF
4091	Grains, barley, malt flour	Cereals, Grains and Pasta	2.06 mg	19%	CNF
4092	Beef, thymus, raw	Beef Products	2.06 mg	19%	CNF
4093	Chicken, stewing, meat only, stewed	Poultry Products	2.06 mg	19%	CNF
4094	Babyfood, cereal, mixed grain, with milk powder and fruit, dry	Babyfoods	2.06 mg	19%	CNF
4095	Bratwurst, veal, cooked	Sausages and Luncheon Meats	2.05 mg	19%	USDA_SR
4096	Rolls, hamburger, whole grain white, calcium-fortified	Baked Products	2.05 mg	19%	USDA_SR
4097	Chicken, broilers or fryers, dark meat, drumstick, meat only, raw	Poultry Products	2.05 mg	19%	USDA_SR
4098	Crackers, whole grain, sandwich-type, with peanut butter filling	Baked Products	2.05 mg	19%	USDA_SR
4099	Chicken, broiler, rotisserie, BBQ, wing, meat only	Poultry Products	2.05 mg	19%	USDA_SR
4100	Chicken, broilers or fryers, rotisserie, original seasoning, wing, meat only, cooked	Poultry Products	2.05 mg	19%	USDA_SR

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Foods high in Zinc

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