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 421 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Egg, yolk, dried | Dairy and Egg Products | 7.11 mg | 65% |
| 2 | Seeds, pumpkin seeds (pepitas), raw | Nut and Seed Products | 6.34 mg | 58% |
| 3 | Sesame butter, creamy | Nut and Seed Products | 6.04 mg | 55% |
| 4 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 6.00 mg | 55% |
| 5 | Wild rice, dry, raw | Cereal Grains and Pasta | 5.84 mg | 53% |
| 6 | Nuts, pine nuts, raw | Nut and Seed Products | 5.71 mg | 52% |
| 7 | Seeds, sunflower seed, kernel, raw | Nut and Seed Products | 5.58 mg | 51% |
| 8 | Beef, flank, steak, boneless, choice, raw | Beef Products | 5.56 mg | 51% |
| 9 | Chia seeds, dry, raw | Cereal Grains and Pasta | 5.56 mg | 51% |
| 10 | Beef, chuck, roast, boneless, choice, raw | Beef Products | 5.39 mg | 49% |
| 11 | Einkorn, grain, dry, raw | Cereal Grains and Pasta | 5.23 mg | 48% |
| 12 | Nuts, cashew nuts, raw | Nut and Seed Products | 5.07 mg | 46% |
| 13 | Egg, whole, dried | Dairy and Egg Products | 5.02 mg | 46% |
| 14 | Flaxseed, ground | Nut and Seed Products | 4.74 mg | 43% |
| 15 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 4.69 mg | 43% |
| 16 | Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 4.69 mg | 43% |
| 17 | Cheese, parmesan, grated, refrigerated | Dairy and Egg Products | 4.62 mg | 42% |
| 18 | Khorasan, grain, dry, raw | Cereal Grains and Pasta | 4.46 mg | 41% |
| 19 | Flour, soy, defatted | Legumes and Legume Products | 4.44 mg | 40% |
| 20 | Sorghum bran, white, unenriched, dry, raw | Cereal Grains and Pasta | 4.40 mg | 40% |
| 21 | Cheese, swiss | Dairy and Egg Products | 4.37 mg | 40% |
| 22 | Cheese, swiss | Dairy and Egg Products | 4.37 mg | 40% |
| 23 | Cheese, parmesan, grated | Dairy and Egg Products | 4.33 mg | 39% |
| 24 | Beef, ground, 90% lean meat / 10% fat, raw | Beef Products | 4.19 mg | 38% |
| 25 | Beef, ribeye, steak, boneless, choice, raw | Beef Products | 4.06 mg | 37% |
| 26 | Farro, pearled, dry, raw | Cereal Grains and Pasta | 3.97 mg | 36% |
| 27 | Nuts, pecans, halves, raw | Nut and Seed Products | 3.93 mg | 36% |
| 28 | Cheese, provolone, sliced | Dairy and Egg Products | 3.89 mg | 35% |
| 29 | Lentils, dry | Legumes and Legume Products | 3.86 mg | 35% |
| 30 | Beef, ground, 80% lean meat / 20% fat, raw | Beef Products | 3.85 mg | 35% |
| 31 | Nuts, brazilnuts, raw | Nut and Seed Products | 3.82 mg | 35% |
| 32 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 3.82 mg | 35% |
| 33 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 3.82 mg | 35% |
| 34 | Cheese, monterey jack, solid | Dairy and Egg Products | 3.79 mg | 34% |
| 35 | Beef, round, top round, boneless, choice, raw | Beef Products | 3.78 mg | 34% |
| 36 | Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles | Poultry Products | 3.77 mg | 34% |
| 37 | Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles | Poultry Products | 3.77 mg | 34% |
| 38 | Bison, ground, raw | Lamb, Veal, and Game Products | 3.76 mg | 34% |
| 39 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 3.76 mg | 34% |
| 40 | Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 3.76 mg | 34% |
| 41 | Flour, soy, full-fat | Legumes and Legume Products | 3.75 mg | 34% |
| 42 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 3.71 mg | 34% |
| 43 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 3.71 mg | 34% |
| 44 | Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted | Beef Products | 3.70 mg | 34% |
| 45 | Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted | Beef Products | 3.70 mg | 34% |
| 46 | Flour, coconut | Nut and Seed Products | 3.70 mg | 34% |
| 47 | Cheese, cheddar | Dairy and Egg Products | 3.67 mg | 33% |
| 48 | Blackeye pea, dry | Legumes and Legume Products | 3.65 mg | 33% |
| 49 | Cheese, mozzarella, low moisture, part-skim | Dairy and Egg Products | 3.62 mg | 33% |
| 50 | Cheese, cotija, solid | Dairy and Egg Products | 3.60 mg | 33% |
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