Foods high in Zinc (USDA Foundation)

Zinc supports immune function, wound healing, and DNA synthesis.

FDA daily value: 11 mg

Diet All Vegetarian Vegan
Source All Canadian (CNF) USDA SR Legacy USDA Foundation

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%

Related nutrients

Calcium Iron Magnesium Phosphorus Potassium Sodium Copper Manganese Selenium

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