Foods high in Zinc (Canadian (CNF))

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 1–50 of 5,378 foods

#	Food	Category	Per 100 g	% DV
1	Mollusks, oyster, eastern (blue point), wild, canned, solids and liquid	Finfish and Shellfish Products	90.95 mg	827%
2	Mollusks, oyster, eastern (blue point), wild, breaded and fried	Finfish and Shellfish Products	87.13 mg	792%
3	Mollusks, oyster, eastern (blue point), wild, boiled or steamed	Finfish and Shellfish Products	78.60 mg	715%
4	Mollusks, oyster, eastern (blue point), wild, baked or broiled	Finfish and Shellfish Products	61.04 mg	555%
5	Mollusks, oyster, eastern (blue point), farmed, baked or broiled	Finfish and Shellfish Products	45.15 mg	410%
6	Mollusks, oyster, eastern (blue point), wild, raw	Finfish and Shellfish Products	39.30 mg	357%
7	Mollusks, oyster, eastern (blue point), farmed, raw	Finfish and Shellfish Products	37.92 mg	345%
8	Mollusks, oyster, pacific, boiled or steamed	Finfish and Shellfish Products	33.24 mg	302%
9	Game meat, native, ringed seal, eyes, raw	Lamb, Veal and Game	30.00 mg	273%
10	Beverages, high protein powder	Beverages	18.75 mg	170%
11	Grains, wheat germ, toasted, plain	Cereals, Grains and Pasta	16.67 mg	152%
12	Mollusks, oyster, pacific, raw	Finfish and Shellfish Products	16.62 mg	151%
13	Instant breakfast, powder, chocolate, sugar-free, with artificial sweetener	Beverages	15.40 mg	140%
14	Game meat, native, narwhal, flippers, aged	Lamb, Veal and Game	15.00 mg	136%
15	Cereal, ready to eat, Honey Nut O's, Selection	Breakfast cereals	14.05 mg	128%
16	Beverage mix, chocolate flavour, powder, no added sugar	Beverages	13.64 mg	124%
17	Cereal, ready to eat, Toasted Oats, Selection	Breakfast cereals	13.46 mg	122%
18	Game meat, native, moose, dried	Lamb, Veal and Game	12.50 mg	114%
19	Seeds, cottonseed meal, partially defatted	Nuts and Seeds	12.32 mg	112%
20	Grains, wheat germ, crude	Cereals, Grains and Pasta	12.29 mg	112%
21	Agave, dried	Vegetables and Vegetable Products	12.10 mg	110%
22	Veal, liver, raw	Lamb, Veal and Game	12.02 mg	109%
23	Beef, chuck, short ribs, boneless, lean, 0mm trim, braised	Beef Products	11.99 mg	109%
24	Veal, liver, pan-fried	Lamb, Veal and Game	11.90 mg	108%
25	Seeds, cottonseed flour, partially defatted	Nuts and Seeds	11.69 mg	106%
26	Seeds, cottonseed flour, low fat	Nuts and Seeds	11.61 mg	106%
27	Beef, chuck, blade roast, boneless, lean, cooked, braised	Beef Products	11.46 mg	104%
28	Beef, hip, sirloin tip steak, boneless, lean and fat, 0mm (0") trim, cooked, braised	Beef Products	11.42 mg	104%
29	Beef, chuck, blade roast, boneless, lean and fat, 3mm (1/8'') trim, cooked, braised	Beef Products	11.30 mg	103%
30	Beef, chuck, blade steak, with bone, lean, cooked, braised	Beef Products	11.25 mg	102%
31	Fast foods, entree, oysters, battered or breaded, fried	Fast Foods	11.25 mg	102%
32	Veal, liver, braised	Lamb, Veal and Game	11.23 mg	102%
33	Game meat, native, polar bear, meat, boiled	Lamb, Veal and Game	11.00 mg	100%
34	Seeds, sesame flour, partially defatted	Nuts and Seeds	10.70 mg	97%
35	Seeds, sesame flour, high-fat	Nuts and Seeds	10.67 mg	97%
36	Seeds, sesame butter, tahini, unroasted kernels	Nuts and Seeds	10.45 mg	95%
37	Seeds, pumpkin and squash seeds, whole, roasted	Nuts and Seeds	10.30 mg	94%
38	Seeds, pumpkin and squash seeds, whole, roasted, salted	Nuts and Seeds	10.30 mg	94%
39	Beef, flank, flank steak, boneless, lean, cooked, braised	Beef Products	10.28 mg	93%
40	Beef, flank, flank steak, boneless, lean and fat, 0mm (0") trim, cooked, braised	Beef Products	10.28 mg	93%
41	Game meat, native, bear, simmered	Lamb, Veal and Game	10.27 mg	93%
42	Seeds, watermelon seed kernels, dried	Nuts and Seeds	10.24 mg	93%
43	Seeds, sesame meal, partially defatted	Nuts and Seeds	10.23 mg	93%
44	Seeds, sesame seed kernels, toasted, shelled	Nuts and Seeds	10.23 mg	93%
45	Seeds, sesame seed kernels, toasted, shelled, with salt	Nuts and Seeds	10.23 mg	93%
46	Seeds, sesame flour, low fat	Nuts and Seeds	10.00 mg	91%
47	Leavening agent, yeast, baker's, compressed	Baked Products	9.97 mg	91%
48	Veal, grain-fed, shoulder, blade steak, lean, braised	Lamb, Veal and Game	9.80 mg	89%
49	Veal, grain-fed, shoulder, blade steak, lean and fat, braised	Lamb, Veal and Game	9.77 mg	89%
50	Beef, chuck, short ribs, boneless, lean and fat, 0mm trim, braised	Beef Products	9.73 mg	88%

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Foods high in Zinc (Canadian (CNF))

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