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 4101–4150 of 13,023 foods

#	Food	Category	Per 100 g	% DV	Source
4101	Nuts, coconut meat, dried (desiccated), toasted	Nut and Seed Products	2.05 mg	19%	USDA_SR
4102	Pork, Leg sirloin tip roast, boneless, separable lean and fat, raw	Pork Products	2.05 mg	19%	USDA_SR
4103	Pork, cured, ham, boneless, extra lean and regular, unheated	Pork Products	2.05 mg	19%	USDA_SR
4104	Pork, fresh, loin, sirloin (chops or roasts), bone-in, separable lean only, raw	Pork Products	2.05 mg	19%	USDA_SR
4105	Sausage, Italian, turkey, raw	Sausages and Luncheon meats	2.05 mg	19%	CNF
4106	Chicken, broiler, wing, meat, cooked, rotisserie, with seasoning	Poultry Products	2.05 mg	19%	CNF
4107	Nuts, coconut meat, desiccated, toasted	Nuts and Seeds	2.05 mg	19%	CNF
4108	Pork, cured, ham, boneless, mini ham-half, extra lean and regular, unheated	Pork Products	2.05 mg	19%	CNF
4109	Pork, loin, sirloin chop, bone-in, lean, raw	Pork Products	2.05 mg	19%	CNF
4110	Cereal, ready to eat, Cinnamon Toast Crunch, General Mills	Breakfast cereals	2.05 mg	19%	CNF
4111	Chicken, broiler, drumstick, meat, raw	Poultry Products	2.05 mg	19%	CNF
4112	Oscar Mayer, Smokies Sausage Little Cheese (pork, turkey)	Sausages and Luncheon Meats	2.04 mg	19%	USDA_SR
4113	Lamb, New Zealand, imported, loin saddle, separable lean and fat, raw	Lamb, Veal, and Game Products	2.04 mg	19%	USDA_SR
4114	Chicken, broilers or fryers, thigh, meat and skin, cooked, fried, batter	Poultry Products	2.04 mg	19%	USDA_SR
4115	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Breakfast Cereals	2.04 mg	19%	USDA_SR
4116	Chicken, broilers or fryers, rotisserie, original seasoning, back, meat only, cooked	Poultry Products	2.04 mg	19%	USDA_SR
4117	Chicken, broilers or fryers, meat and skin, cooked, fried, flour	Poultry Products	2.04 mg	19%	USDA_SR
4118	Turkey, back, from whole bird, meat and skin, with added solution, raw	Poultry Products	2.04 mg	19%	USDA_SR
4119	Nuts, coconut meat, dried (desiccated), creamed	Nut and Seed Products	2.04 mg	19%	USDA_SR
4120	Pork, fresh, loin, sirloin (chops), boneless, separable lean only, cooked, braised	Pork Products	2.04 mg	19%	USDA_SR
4121	Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, pan-fried	Pork Products	2.04 mg	19%	USDA_SR
4122	Pork, cured, ham, whole, separable lean only, unheated	Pork Products	2.04 mg	19%	USDA_SR
4123	Chicken, broiler, back, meat, cooked, rotisserie, with seasoning	Poultry Products	2.04 mg	19%	CNF
4124	Nuts, coconut meat, desiccated, creamed	Nuts and Seeds	2.04 mg	19%	CNF
4125	Pork, cured, ham, whole, lean, 30% salt reduced, unheated	Pork Products	2.04 mg	19%	CNF
4126	Pork, cured, ham, whole, lean, bone-in, unheated	Pork Products	2.04 mg	19%	CNF
4127	Pork, loin, sirloin steak, boneless, lean, braised	Pork Products	2.04 mg	19%	CNF
4128	Pork, loin, rib steak (rib end), boneless, lean and fat, pan-fried	Pork Products	2.04 mg	19%	CNF
4129	Cereal, ready to eat, Honeycomb, Post	Breakfast cereals	2.04 mg	19%	CNF
4130	Turkey, all classes, meat only, roasted	Poultry Products	2.04 mg	19%	CNF
4131	Chicken, broiler, thigh, meat and skin, batter dipped, fried	Poultry Products	2.04 mg	19%	CNF
4132	Chicken, broiler, meat and skin, flour coated, fried	Poultry Products	2.04 mg	19%	CNF
4133	Oscar Mayer, Bologna (beef)	Sausages and Luncheon Meats	2.03 mg	18%	USDA_SR
4134	Bologna, pork	Sausages and Luncheon Meats	2.03 mg	18%	USDA_SR
4135	Turkey, all classes, breast, meat and skin, cooked, roasted	Poultry Products	2.03 mg	18%	USDA_SR
4136	Fast foods, hamburger; single, regular patty; with condiments	Fast Foods	2.03 mg	18%	USDA_SR
4137	Mushrooms, morel, raw	Vegetables and Vegetable Products	2.03 mg	18%	USDA_SR
4138	Pork, fresh, variety meats and by-products, lungs, raw	Pork Products	2.03 mg	18%	USDA_SR
4139	Snacks, granola bars, hard, plain	Snacks	2.03 mg	18%	USDA_SR
4140	Babyfood, cereal, ready to eat, 'O' shaped	Babyfoods	2.03 mg	18%	CNF
4141	Mushroom, morel, raw	Vegetables and Vegetable Products	2.03 mg	18%	CNF
4142	Meatballs, sweet and sour	Mixed Dishes	2.03 mg	18%	CNF
4143	Fast foods, sandwiches and burgers, hamburger, regular, single patty, with condiments	Fast Foods	2.03 mg	18%	CNF
4144	Pork, lungs, raw	Pork Products	2.03 mg	18%	CNF
4145	Turkey, tom, meat and skin, roasted	Poultry Products	2.03 mg	18%	CNF
4146	Turkey, hen, meat only, roasted	Poultry Products	2.03 mg	18%	CNF
4147	Chicken, broilers or fryers, wing, meat only, cooked, stewed	Poultry Products	2.02 mg	18%	USDA_SR
4148	Turkey, diced, light and dark meat, seasoned	Poultry Products	2.02 mg	18%	USDA_SR
4149	POPEYES, Fried Chicken, Mild, Wing, meat only, skin and breading removed	Fast Foods	2.02 mg	18%	USDA_SR
4150	Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	2.02 mg	18%	USDA_SR

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Foods high in Zinc

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