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 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Vegetarian meat loaf or patty, meatless | Legumes and Legume Products | 1.80 mg | 16% |
| 502 | Meatless, meatballs | Legumes and Legume Products | 1.80 mg | 16% |
| 503 | Cereal, ready to eat, Grainshop, Weetabix | Breakfast cereals | 1.80 mg | 16% |
| 504 | Grains, corn flour, masa, yellow, U.S. enriched | Cereals, Grains and Pasta | 1.80 mg | 16% |
| 505 | Pasta, spaghetti, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 1.79 mg | 16% |
| 506 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 1.79 mg | 16% |
| 507 | Pasta, corn, dry | Cereals, Grains and Pasta | 1.79 mg | 16% |
| 508 | Bread, whole grain (whole-wheat), commercial | Baked Products | 1.78 mg | 16% |
| 509 | Snacks, corn nuts, plain | Snacks | 1.78 mg | 16% |
| 510 | Cereal, ready to eat, Corn Bran Squares, Quaker | Breakfast cereals | 1.77 mg | 16% |
| 511 | Beans, adzuki, boiled | Legumes and Legume Products | 1.77 mg | 16% |
| 512 | Beans, adzuki, boiled, salted | Legumes and Legume Products | 1.77 mg | 16% |
| 513 | Candies, M&M's peanut chocolate candies | Sweets | 1.76 mg | 16% |
| 514 | Grains, rye flour, light | Cereals, Grains and Pasta | 1.75 mg | 16% |
| 515 | Bread, 60% whole wheat, commercial, toasted | Baked Products | 1.74 mg | 16% |
| 516 | English muffin, whole wheat, toasted | Baked Products | 1.74 mg | 16% |
| 517 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 1.73 mg | 16% |
| 518 | Grains, corn flour, yellow, whole-grain | Cereals, Grains and Pasta | 1.73 mg | 16% |
| 519 | Soybean, curd cheese | Legumes and Legume Products | 1.72 mg | 16% |
| 520 | Pie, tourtiere, commercial | Baked Products | 1.72 mg | 16% |
| 521 | Granola bar, chewy, sweet and salty | Baked Products | 1.71 mg | 16% |
| 522 | Tomato powder | Vegetables and Vegetable Products | 1.71 mg | 16% |
| 523 | Pasta, Japanese noodles, soba, dry | Cereals, Grains and Pasta | 1.71 mg | 16% |
| 524 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 1.70 mg | 15% |
| 525 | Cereal, ready to eat, Special K: with Red Berries, Kellogg's | Breakfast cereals | 1.70 mg | 15% |
| 526 | Bread, multigrain, toasted | Baked Products | 1.70 mg | 15% |
| 527 | Tea, instant, unsweetened, powder | Beverages | 1.69 mg | 15% |
| 528 | Tea, instant, unsweetened, powder, decaffeinated | Beverages | 1.69 mg | 15% |
| 529 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 1.68 mg | 15% |
| 530 | Grains, millet, dry | Cereals, Grains and Pasta | 1.68 mg | 15% |
| 531 | Grains, sorghum | Cereals, Grains and Pasta | 1.67 mg | 15% |
| 532 | Fast foods, mexican, burrito with beans and chili peppers | Fast Foods | 1.67 mg | 15% |
| 533 | Candies, praline, homemade | Sweets | 1.67 mg | 15% |
| 534 | Bread, whole wheat, commercial | Baked Products | 1.66 mg | 15% |
| 535 | Cereal, hot, oats, instant: raisins and spice, dry, Quaker | Breakfast cereals | 1.66 mg | 15% |
| 536 | Cereal, ready to eat, Lucky Charms, General Mills | Breakfast cereals | 1.65 mg | 15% |
| 537 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 1.65 mg | 15% |
| 538 | Snacks, multigrain chips, plain | Snacks | 1.65 mg | 15% |
| 539 | Grains, wheat, sprouted | Cereals, Grains and Pasta | 1.65 mg | 15% |
| 540 | Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills | Breakfast cereals | 1.64 mg | 15% |
| 541 | Cracker, wheat | Baked Products | 1.64 mg | 15% |
| 542 | Grains, sorghum, flour | Cereals, Grains and Pasta | 1.63 mg | 15% |
| 543 | Wasabi, root, (Japanese horseradish), raw | Vegetables and Vegetable Products | 1.62 mg | 15% |
| 544 | Candies, bars / chips, semisweet chocolate | Sweets | 1.62 mg | 15% |
| 545 | Taco shell, baked | Baked Products | 1.61 mg | 15% |
| 546 | Candies, M&M's, plain chocolate candies | Sweets | 1.61 mg | 15% |
| 547 | Meatless, luncheon slices | Legumes and Legume Products | 1.60 mg | 15% |
| 548 | Cracker, wheat, low sodium | Baked Products | 1.60 mg | 15% |
| 549 | Lentils, sprouted, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 1.60 mg | 15% |
| 550 | English muffin, whole wheat | Baked Products | 1.60 mg | 15% |
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