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.
On a vegetarian or vegan diet, legumes and seeds become your primary sources, but phytates in these foods bind zinc and lower absorption. Fortified cereals and nutritional yeast provide an alternative route. Soaking, sprouting, and fermenting legumes and grains can reduce phytate content and improve zinc uptake, though they do not eliminate it.
FDA daily value: 11 mg
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Showing 451–500 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 451 | Infant formula, ABBOTT NUTRITION, ALIMENTUM ADVANCE, with iron, powder, not reconstituted, with DHA and ARA | Baby Foods | 3.82 mg | 35% | USDA_SR |
| 452 | Infant formula, PBM PRODUCTS, store brand, soy, powder | Baby Foods | 3.80 mg | 35% | USDA_SR |
| 453 | Cereals ready-to-eat, POST Raisin Bran Cereal | Breakfast Cereals | 3.80 mg | 35% | USDA_SR |
| 454 | Nuts, mixed nuts, dry roasted, with peanuts, with salt added | Nut and Seed Products | 3.80 mg | 35% | USDA_SR |
| 455 | Nuts, mixed nuts, dry roasted with peanuts, salted | Nuts and Seeds | 3.80 mg | 35% | CNF |
| 456 | Nuts, mixed nuts, dry roasted with peanuts | Nuts and Seeds | 3.80 mg | 35% | CNF |
| 457 | Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments | Breakfast cereals | 3.77 mg | 34% | CNF |
| 458 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER | Nut and Seed Products | 3.76 mg | 34% | USDA_SR |
| 459 | Candies, sesame crunch | Sweets | 3.76 mg | 34% | USDA_SR |
| 460 | Candies, sesame crunch (crisp) | Sweets | 3.76 mg | 34% | CNF |
| 461 | Flour, soy, full-fat | Legumes and Legume Products | 3.75 mg | 34% | USDA_FF |
| 462 | Piki bread, made from blue cornmeal (Hopi) | American Indian/Alaska Native Foods | 3.75 mg | 34% | USDA_SR |
| 463 | Hearts of palm, raw | Vegetables and Vegetable Products | 3.73 mg | 34% | USDA_SR |
| 464 | Hearts of palm, raw | Vegetables and Vegetable Products | 3.73 mg | 34% | CNF |
| 465 | Grains, rye | Cereals, Grains and Pasta | 3.73 mg | 34% | CNF |
| 466 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 3.71 mg | 34% | USDA_FF |
| 467 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 3.71 mg | 34% | USDA_FF |
| 468 | Spices, fennel seed | Spices and Herbs | 3.70 mg | 34% | USDA_SR |
| 469 | Spices, bay leaf | Spices and Herbs | 3.70 mg | 34% | USDA_SR |
| 470 | Spices, fennel seed | Spices and Herbs | 3.70 mg | 34% | CNF |
| 471 | Spices, bay leaf | Spices and Herbs | 3.70 mg | 34% | CNF |
| 472 | Flour, coconut | Nut and Seed Products | 3.70 mg | 34% | USDA_FF |
| 473 | Wheat, KAMUT khorasan, uncooked | Cereal Grains and Pasta | 3.68 mg | 33% | USDA_SR |
| 474 | Baking chocolate, unsweetened, liquid | Sweets | 3.68 mg | 33% | USDA_SR |
| 475 | Grains, wheat, kamut khorasan, uncooked | Cereals, Grains and Pasta | 3.68 mg | 33% | CNF |
| 476 | Sweets, baking chocolate, unsweetened, liquid | Sweets | 3.68 mg | 33% | CNF |
| 477 | Beans, white, mature seeds, raw | Legumes and Legume Products | 3.67 mg | 33% | USDA_SR |
| 478 | Beans, white, raw | Legumes and Legume Products | 3.67 mg | 33% | CNF |
| 479 | Blackeye pea, dry | Legumes and Legume Products | 3.65 mg | 33% | USDA_FF |
| 480 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 3.65 mg | 33% | USDA_SR |
| 481 | Beans, black, mature seeds, raw | Legumes and Legume Products | 3.65 mg | 33% | USDA_SR |
| 482 | Beans, navy, raw | Legumes and Legume Products | 3.65 mg | 33% | CNF |
| 483 | Beans, black, mature seeds, raw | Legumes and Legume Products | 3.65 mg | 33% | CNF |
| 484 | Cereal, ready to eat, Muslix: various flavours, Kellogg's | Breakfast cereals | 3.65 mg | 33% | CNF |
| 485 | Cereals, oats, regular and quick, not fortified, dry | Breakfast Cereals | 3.64 mg | 33% | USDA_SR |
| 486 | Spices, ginger, ground | Spices and Herbs | 3.64 mg | 33% | USDA_SR |
| 487 | Grains, oat flour, whole-grain | Cereals, Grains and Pasta | 3.64 mg | 33% | CNF |
| 488 | Spices, ginger, ground | Spices and Herbs | 3.64 mg | 33% | CNF |
| 489 | Beans, cranberry (roman), mature seeds, raw | Legumes and Legume Products | 3.63 mg | 33% | USDA_SR |
| 490 | Teff, uncooked | Cereal Grains and Pasta | 3.63 mg | 33% | USDA_SR |
| 491 | Grains, teff, uncooked | Cereals, Grains and Pasta | 3.63 mg | 33% | CNF |
| 492 | Beans, cranberry (roman), raw | Legumes and Legume Products | 3.63 mg | 33% | CNF |
| 493 | Cereal, ready to eat, Froot Loops, Kellogg's | Breakfast cereals | 3.63 mg | 33% | CNF |
| 494 | Lentils, pink or red, raw | Legumes and Legume Products | 3.60 mg | 33% | USDA_SR |
| 495 | Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder | Beverages | 3.60 mg | 33% | USDA_SR |
| 496 | Spices, marjoram, dried | Spices and Herbs | 3.60 mg | 33% | USDA_SR |
| 497 | Lentils, pink, raw | Legumes and Legume Products | 3.60 mg | 33% | CNF |
| 498 | Cereal, ready to eat, Corn Pops, Kellogg's | Breakfast cereals | 3.60 mg | 33% | CNF |
| 499 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 3.60 mg | 33% | CNF |
| 500 | Spices, marjoram, dried | Spices and Herbs | 3.60 mg | 33% | CNF |
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