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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Lima beans, thin seeded (baby), mature seeds, raw | Legumes and Legume Products | 2.60 mg | 24% |
| 452 | Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread | Breakfast Cereals | 2.60 mg | 24% |
| 453 | Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar | Breakfast Cereals | 2.60 mg | 24% |
| 454 | Babyfood, cereal, whole wheat, with apples, dry fortified | Baby Foods | 2.60 mg | 24% |
| 455 | Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 2.60 mg | 24% |
| 456 | Nuts, almonds, honey roasted, unblanched | Nut and Seed Products | 2.60 mg | 24% |
| 457 | Nuts, chestnuts, japanese, dried | Nut and Seed Products | 2.57 mg | 23% |
| 458 | Miso | Legumes and Legume Products | 2.56 mg | 23% |
| 459 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry | Breakfast Cereals | 2.56 mg | 23% |
| 460 | Beans, pink, mature seeds, raw | Legumes and Legume Products | 2.55 mg | 23% |
| 461 | Beans, kidney, california red, mature seeds, raw | Legumes and Legume Products | 2.55 mg | 23% |
| 462 | Pancakes, buckwheat, dry mix, incomplete | Baked Products | 2.55 mg | 23% |
| 463 | Crackers, rye, wafers, seasoned | Baked Products | 2.55 mg | 23% |
| 464 | Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal | Breakfast Cereals | 2.54 mg | 23% |
| 465 | Snacks, rice cakes, brown rice, multigrain, unsalted | Snacks | 2.53 mg | 23% |
| 466 | Snacks, rice cakes, brown rice, multigrain | Snacks | 2.53 mg | 23% |
| 467 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry | Vegetables and Vegetable Products | 2.53 mg | 23% |
| 468 | Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 2.51 mg | 23% |
| 469 | Peanut butter, smooth style, without salt | Legumes and Legume Products | 2.51 mg | 23% |
| 470 | Cereals, oats, instant, fortified, plain, dry | Breakfast Cereals | 2.51 mg | 23% |
| 471 | Spices, fenugreek seed | Spices and Herbs | 2.50 mg | 23% |
| 472 | Nuts, hazelnuts or filberts, dry roasted, without salt added | Nut and Seed Products | 2.50 mg | 23% |
| 473 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 2.50 mg | 23% |
| 474 | Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch | Breakfast Cereals | 2.50 mg | 23% |
| 475 | Candies, MARS SNACKFOOD US, SNICKERS Bar | Sweets | 2.50 mg | 23% |
| 476 | Snacks, rice cakes, brown rice, buckwheat | Snacks | 2.50 mg | 23% |
| 477 | Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free | Baked Products | 2.50 mg | 23% |
| 478 | Spices, pepper, red or cayenne | Spices and Herbs | 2.48 mg | 23% |
| 479 | Candies, chocolate covered, low sugar or low calorie | Sweets | 2.47 mg | 22% |
| 480 | Soy flour, defatted | Legumes and Legume Products | 2.46 mg | 22% |
| 481 | Snacks, tortilla chips, unsalted, white corn | Snacks | 2.46 mg | 22% |
| 482 | Nuts, hazelnuts or filberts | Nut and Seed Products | 2.45 mg | 22% |
| 483 | Rice flour, brown | Cereal Grains and Pasta | 2.45 mg | 22% |
| 484 | Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond | Breakfast Cereals | 2.44 mg | 22% |
| 485 | Buckwheat groats, roasted, dry | Cereal Grains and Pasta | 2.42 mg | 22% |
| 486 | Spearmint, dried | Spices and Herbs | 2.41 mg | 22% |
| 487 | Peppers, sweet, red, freeze-dried | Vegetables and Vegetable Products | 2.41 mg | 22% |
| 488 | Buckwheat | Cereal Grains and Pasta | 2.40 mg | 22% |
| 489 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry | Cereal Grains and Pasta | 2.40 mg | 22% |
| 490 | Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar | Breakfast Cereals | 2.39 mg | 22% |
| 491 | Formulated Bar, SOUTH BEACH protein bar | Snacks | 2.39 mg | 22% |
| 492 | Crackers, crispbread, rye | Baked Products | 2.39 mg | 22% |
| 493 | Spices, pumpkin pie spice | Spices and Herbs | 2.37 mg | 22% |
| 494 | Cereals ready-to-eat, wheat, puffed, fortified | Breakfast Cereals | 2.36 mg | 21% |
| 495 | Nuts, pistachio nuts, dry roasted, without salt added | Nut and Seed Products | 2.34 mg | 21% |
| 496 | Nuts, pistachio nuts, dry roasted, with salt added | Nut and Seed Products | 2.34 mg | 21% |
| 497 | Spices, cloves, ground | Spices and Herbs | 2.32 mg | 21% |
| 498 | Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 2.31 mg | 21% |
| 499 | Spices, mace, ground | Spices and Herbs | 2.30 mg | 21% |
| 500 | Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal | Breakfast Cereals | 2.30 mg | 21% |
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