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 501–550 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 501 | Flour, spelt, whole grain | Cereal Grains and Pasta | 3.59 mg | 33% | USDA_FF |
| 502 | Soy flour, full-fat, roasted | Legumes and Legume Products | 3.58 mg | 33% | USDA_SR |
| 503 | Soy flour, full-fat, roasted | Legumes and Legume Products | 3.58 mg | 33% | CNF |
| 504 | Babyfood, Snack, GERBER, GRADUATES, LIL CRUNCHIES, baked whole grain corn snack | Baby Foods | 3.57 mg | 32% | USDA_SR |
| 505 | Cereal, ready to eat, Just Right, Kellogg's | Breakfast cereals | 3.57 mg | 32% | CNF |
| 506 | Peas, split, raw | Legumes and Legume Products | 3.55 mg | 32% | CNF |
| 507 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 3.54 mg | 32% | USDA_FF |
| 508 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 3.54 mg | 32% | USDA_FF |
| 509 | Candies, carob, unsweetened | Sweets | 3.53 mg | 32% | USDA_SR |
| 510 | Candies, bars / chips, carob | Sweets | 3.53 mg | 32% | CNF |
| 511 | Snack, BALANCE, original bar | Snacks | 3.52 mg | 32% | USDA_SR |
| 512 | Peanut spread, reduced sugar | Legumes and Legume Products | 3.51 mg | 32% | USDA_SR |
| 513 | Peanut butter, lower sugar | Legumes and Legume Products | 3.51 mg | 32% | CNF |
| 514 | Beans, Dry, Light Red Kidney (0% moisture) | Legumes and Legume Products | 3.50 mg | 32% | USDA_FF |
| 515 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 3.50 mg | 32% | USDA_FF |
| 516 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 3.50 mg | 32% | USDA_FF |
| 517 | Beans, Dry, Light Red Kidney (0% moisture) | Legumes and Legume Products | 3.50 mg | 32% | USDA_FF |
| 518 | Yardlong beans, mature seeds, raw | Legumes and Legume Products | 3.50 mg | 32% | USDA_SR |
| 519 | Snacks, potato chips, fat-free, made with olestra | Snacks | 3.50 mg | 32% | USDA_SR |
| 520 | Netted willow, native, leaves, raw | Vegetables and Vegetable Products | 3.50 mg | 32% | CNF |
| 521 | Cereal, ready to eat, Bran Flakes, too good to be true, President's Choice | Breakfast cereals | 3.50 mg | 32% | CNF |
| 522 | Cereal, ready to eat, Frosted Flakes: lightly toasted, President' Choice | Breakfast cereals | 3.50 mg | 32% | CNF |
| 523 | Beans, yardlong, mature seeds, raw | Legumes and Legume Products | 3.50 mg | 32% | CNF |
| 524 | Cereal, ready to eat, Raisin Bran, Post | Breakfast cereals | 3.50 mg | 32% | CNF |
| 525 | Cereal, ready to eat, Toasted Oat O's, President's Choice | Breakfast cereals | 3.50 mg | 32% | CNF |
| 526 | Cereal, ready to eat, Toasted O's, President's Choice | Breakfast cereals | 3.50 mg | 32% | CNF |
| 527 | Cereal, ready to eat, Raisin Bran: Loads of Raisins, President's Choice | Breakfast cereals | 3.50 mg | 32% | CNF |
| 528 | Cereal, ready to eat, Fibre First Multibran, Blue Menu, President's Choice | Breakfast cereals | 3.50 mg | 32% | CNF |
| 529 | Cereal, ready to eat, Corn Flakes, President's Choice | Breakfast cereals | 3.50 mg | 32% | CNF |
| 530 | Cereal, ready to eat, Grape-nuts, Post | Breakfast cereals | 3.50 mg | 32% | CNF |
| 531 | Cereal, ready to eat, Selects: Date and Raisin Pecan Crunch, Post | Breakfast cereals | 3.50 mg | 32% | CNF |
| 532 | Cereal, ready to eat, Selects: Blueberry Almond Crunch, Post | Breakfast cereals | 3.50 mg | 32% | CNF |
| 533 | Cereal, ready to eat, Crispix, Kellogg's | Breakfast cereals | 3.50 mg | 32% | CNF |
| 534 | Cereal, ready to eat, Count Chocula, General Mills | Breakfast cereals | 3.50 mg | 32% | CNF |
| 535 | Peas, green, split, mature seeds, raw | Legumes and Legume Products | 3.49 mg | 32% | USDA_SR |
| 536 | Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS | Vegetables and Vegetable Products | 3.47 mg | 32% | USDA_SR |
| 537 | Wheat, soft white | Cereal Grains and Pasta | 3.46 mg | 31% | USDA_SR |
| 538 | Grains, wheat, soft white | Cereals, Grains and Pasta | 3.46 mg | 31% | CNF |
| 539 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 3.45 mg | 31% | USDA_FF |
| 540 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 3.45 mg | 31% | USDA_FF |
| 541 | Triticale | Cereal Grains and Pasta | 3.45 mg | 31% | USDA_SR |
| 542 | Grains, triticale | Cereals, Grains and Pasta | 3.45 mg | 31% | CNF |
| 543 | Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A | Beverages | 3.44 mg | 31% | USDA_SR |
| 544 | Beverages, Cocoa mix, no sugar added, powder | Beverages | 3.44 mg | 31% | USDA_SR |
| 545 | Snacks, popcorn, air-popped (Unsalted) | Snacks | 3.44 mg | 31% | USDA_SR |
| 546 | Hot chocolate, low calorie, with aspartame, mix, powder, with added calcium and phosphorus, without added sodium or vitamin A | Beverages | 3.44 mg | 31% | CNF |
| 547 | Snacks, popcorn, air-popped, white popcorn | Snacks | 3.44 mg | 31% | CNF |
| 548 | Hot chocolate, with aspartame, mix, powder | Beverages | 3.44 mg | 31% | CNF |
| 549 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 3.43 mg | 31% | USDA_FF |
| 550 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 3.43 mg | 31% | USDA_FF |
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