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 4151–4200 of 13,023 foods

#	Food	Category	Per 100 g	% DV	Source
4151	Candies, milk chocolate coated coffee beans	Sweets	2.02 mg	18%	USDA_SR
4152	Pork, fresh, leg (ham), shank half, separable lean and fat, raw	Pork Products	2.02 mg	18%	USDA_SR
4153	Pork, fresh, loin, top loin (chops), boneless, separable lean only, with added solution, cooked, pan-broiled	Pork Products	2.02 mg	18%	USDA_SR
4154	Pork, cured, ham, steak, boneless, extra lean, unheated	Pork Products	2.02 mg	18%	USDA_SR
4155	Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's	Baked Products	2.02 mg	18%	CNF
4156	Candies, milk chocolate coated coffee beans	Sweets	2.02 mg	18%	CNF
4157	Fast foods, hot dog, plain	Fast Foods	2.02 mg	18%	CNF
4158	Grains, rice, brown, long-grain, dry	Cereals, Grains and Pasta	2.02 mg	18%	CNF
4159	Grains, rice, brown, medium-grain, dry	Cereals, Grains and Pasta	2.02 mg	18%	CNF
4160	Pork, cured, ham, boneless, mini ham-half, extra lean (approximately 5% fat), unheated	Pork Products	2.02 mg	18%	CNF
4161	Pork, leg, shank portion, lean and fat, raw	Pork Products	2.02 mg	18%	CNF
4162	Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker	Breakfast cereals	2.02 mg	18%	CNF
4163	Turkey, all classes, dark meat only, raw	Poultry Products	2.02 mg	18%	CNF
4164	Chicken, broiler, wing, meat, stewed	Poultry Products	2.02 mg	18%	CNF
4165	Crackers, melba toast, plain	Baked Products	2.01 mg	18%	USDA_SR
4166	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Breakfast Cereals	2.01 mg	18%	USDA_SR
4167	Frankfurter, beef, unheated	Sausages and Luncheon Meats	2.01 mg	18%	USDA_SR
4168	Veal, loin, separable lean and fat, raw	Lamb, Veal, and Game Products	2.01 mg	18%	USDA_SR
4169	Pork sausage, link/patty, unprepared	Sausages and Luncheon Meats	2.01 mg	18%	USDA_SR
4170	Crackers, melba toast, plain, without salt	Baked Products	2.01 mg	18%	USDA_SR
4171	Rolls, dinner, whole-wheat	Baked Products	2.01 mg	18%	USDA_SR
4172	Chicken, broilers or fryers, rotisserie, original seasoning, thigh, meat only, cooked	Poultry Products	2.01 mg	18%	USDA_SR
4173	POPEYES, Fried Chicken, Mild, Thigh, meat only, skin and breading removed	Fast Foods	2.01 mg	18%	USDA_SR
4174	Chocolate, dark, 45- 59% cacao solids	Sweets	2.01 mg	18%	USDA_SR
4175	Nuts, coconut meat, dried (desiccated), not sweetened	Nut and Seed Products	2.01 mg	18%	USDA_SR
4176	Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean and fat, raw	Pork Products	2.01 mg	18%	USDA_SR
4177	Snacks, popcorn, cheese-flavor	Snacks	2.01 mg	18%	USDA_SR
4178	Pork, fresh, loin, sirloin (chops), boneless, separable lean and fat, cooked, braised	Pork Products	2.01 mg	18%	USDA_SR
4179	Pork, fresh, composite of trimmed retail cuts (leg, loin, shoulder, and spareribs), separable lean and fat, raw	Pork Products	2.01 mg	18%	USDA_SR
4180	Sausage, chorizo, cooked	Sausages and Luncheon meats	2.01 mg	18%	CNF
4181	Turkey, hen, drumstick, meat and skin, raw	Poultry Products	2.01 mg	18%	CNF
4182	Candies, chocolate, dark, 45-59% cacao solids	Sweets	2.01 mg	18%	CNF
4183	Chicken, broiler, thigh, meat, cooked, rotisserie, with seasoning	Poultry Products	2.01 mg	18%	CNF
4184	Snacks, popcorn, cheese flavour	Snacks	2.01 mg	18%	CNF
4185	Cracker, melba toast, plain	Baked Products	2.01 mg	18%	CNF
4186	Cracker, melba toast, plain, unsalted	Baked Products	2.01 mg	18%	CNF
4187	Roll, dinner, whole wheat	Baked Products	2.01 mg	18%	CNF
4188	Veal, loin, lean and fat, raw	Lamb, Veal and Game	2.01 mg	18%	CNF
4189	Nuts, coconut meat, desiccated, unsweetened	Nuts and Seeds	2.01 mg	18%	CNF
4190	Pork, loin, sirloin steak, boneless, lean and fat, braised	Pork Products	2.01 mg	18%	CNF
4191	Turkey, broiler, dark meat only, raw	Poultry Products	2.01 mg	18%	CNF
4192	Chili with beans, canned	Legumes and Legume Products	2.00 mg	18%	USDA_SR
4193	Chicken, dark meat, drumstick, meat only, with added solution, raw	Poultry Products	2.00 mg	18%	USDA_SR
4194	Lamb, variety meats and by-products, brain, cooked, pan-fried	Lamb, Veal, and Game Products	2.00 mg	18%	USDA_SR
4195	Peanuts, spanish, oil-roasted, without salt	Legumes and Legume Products	2.00 mg	18%	USDA_SR
4196	Veal, seam fat only, cooked	Lamb, Veal, and Game Products	2.00 mg	18%	USDA_SR
4197	Peanuts, spanish, oil-roasted, with salt	Legumes and Legume Products	2.00 mg	18%	USDA_SR
4198	Ham and cheese loaf or roll	Sausages and Luncheon Meats	2.00 mg	18%	USDA_SR
4199	Chicken, broiler, rotisserie, BBQ, thigh, meat only	Poultry Products	2.00 mg	18%	USDA_SR
4200	Chicken, broilers or fryers, dark meat, meat only, raw	Poultry Products	2.00 mg	18%	USDA_SR

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Foods high in Zinc

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