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 4201–4250 of 13,023 foods

#	Food	Category	Per 100 g	% DV	Source
4201	Snacks, corn cakes, very low sodium	Snacks	2.00 mg	18%	USDA_SR
4202	Seaweed, spirulina, dried	Vegetables and Vegetable Products	2.00 mg	18%	USDA_SR
4203	Barley flour or meal	Cereal Grains and Pasta	2.00 mg	18%	USDA_SR
4204	Pork, fresh, loin, tenderloin, separable lean only, with added solution, cooked, roasted	Pork Products	2.00 mg	18%	USDA_SR
4205	Beans, chili, barbecue, ranch style, cooked	Legumes and Legume Products	2.00 mg	18%	USDA_SR
4206	APPLEBEE'S, mozzarella sticks	Restaurant Foods	2.00 mg	18%	USDA_SR
4207	Cornmeal, white, self-rising, bolted, plain, enriched	Cereal Grains and Pasta	2.00 mg	18%	USDA_SR
4208	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cereal Grains and Pasta	2.00 mg	18%	USDA_SR
4209	Snacks, corn cakes	Snacks	2.00 mg	18%	USDA_SR
4210	Beef, bologna, reduced sodium	Sausages and Luncheon Meats	2.00 mg	18%	USDA_SR
4211	HORMEL, Cure 81 Ham	Pork Products	2.00 mg	18%	USDA_SR
4212	Candies, confectioner's coating, peanut butter	Sweets	2.00 mg	18%	USDA_SR
4213	Babyfood, cereal, mixed grain, with milk powder, dry	Babyfoods	2.00 mg	18%	CNF
4214	Bread, oat (includes oatmeal and oat bran), commercial, toasted	Baked Products	2.00 mg	18%	CNF
4215	Bread, whole grain (whole-wheat), commercial, toasted	Baked Products	2.00 mg	18%	CNF
4216	Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial	Baked Products	2.00 mg	18%	CNF
4217	Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker	Breakfast cereals	2.00 mg	18%	CNF
4218	Fish, burbot (loche), native, skin, baked	Finfish and Shellfish Products	2.00 mg	18%	CNF
4219	Beans, chili, barbecue, ranch style, cooked	Legumes and Legume Products	2.00 mg	18%	CNF
4220	Grains, barley flour	Cereals, Grains and Pasta	2.00 mg	18%	CNF
4221	Snacks, corn cakes, very low sodium	Snacks	2.00 mg	18%	CNF
4222	Snacks, corn cakes	Snacks	2.00 mg	18%	CNF
4223	Sweets, confectioner's coating or chips, peanut butter	Sweets	2.00 mg	18%	CNF
4224	Lamb, brain, pan-fried	Lamb, Veal and Game	2.00 mg	18%	CNF
4225	Chili with beans, canned	Legumes and Legume Products	2.00 mg	18%	CNF
4226	Peanuts, Spanish, oil-roasted	Legumes and Legume Products	2.00 mg	18%	CNF
4227	Peanuts, Spanish, oil-roasted, salted	Legumes and Legume Products	2.00 mg	18%	CNF
4228	Seaweed, spirulina, dried	Vegetables and Vegetable Products	2.00 mg	18%	CNF
4229	Pork, loin, tenderloin, lean and fat, raw	Pork Products	2.00 mg	18%	CNF
4230	Chicken, broiler, dark meat, raw	Poultry Products	2.00 mg	18%	CNF
4231	Tofu, fried, prepared with calcium sulfate	Legumes and Legume Products	1.99 mg	18%	USDA_SR
4232	Fast foods, burrito, with beans and beef	Fast Foods	1.99 mg	18%	USDA_SR
4233	Tofu, fried	Legumes and Legume Products	1.99 mg	18%	USDA_SR
4234	Fish, sunfish, pumpkin seed, cooked, dry heat	Finfish and Shellfish Products	1.99 mg	18%	USDA_SR
4235	Chicken, broilers or fryers, meat only, cooked, stewed	Poultry Products	1.99 mg	18%	USDA_SR
4236	Pork, fresh, loin, tenderloin, separable lean and fat, with added solution, cooked, roasted	Pork Products	1.99 mg	18%	USDA_SR
4237	Tomatoes, sun-dried	Vegetables and Vegetable Products	1.99 mg	18%	USDA_SR
4238	Pork, cured, ham -- water added, shank, bone-in, separable lean only, unheated	Pork Products	1.99 mg	18%	USDA_SR
4239	Pork, fresh, composite of trimmed retail cuts (loin and shoulder blade), separable lean only, raw	Pork Products	1.99 mg	18%	USDA_SR
4240	Tofu, fried (prepared with calcium sulphate)	Legumes and Legume Products	1.99 mg	18%	CNF
4241	Tofu, fried	Legumes and Legume Products	1.99 mg	18%	CNF
4242	sweets, syrups, maple, prepackaged	Sweets	1.99 mg	18%	CNF
4243	Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker	Breakfast cereals	1.99 mg	18%	CNF
4244	Fast foods, mexican, burrito with beans and beef	Fast Foods	1.99 mg	18%	CNF
4245	Grains, rye flour, medium	Cereals, Grains and Pasta	1.99 mg	18%	CNF
4246	Fish, sunfish, pumpkin seed, baked or broiled	Finfish and Shellfish Products	1.99 mg	18%	CNF
4247	Tomato, sun-dried	Vegetables and Vegetable Products	1.99 mg	18%	CNF
4248	Turkey, broiler, wing, meat and skin, roasted	Poultry Products	1.99 mg	18%	CNF
4249	Turkey, broiler, leg, meat only, raw	Poultry Products	1.99 mg	18%	CNF
4250	Chicken, broiler, meat only, stewed	Poultry Products	1.99 mg	18%	CNF

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Foods high in Zinc

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