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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Beverages, ABBOTT, EAS soy protein powder | Beverages | 2.29 mg | 21% |
| 502 | Cereals, oats, instant, fortified, with cinnamon and spice, dry | Breakfast Cereals | 2.29 mg | 21% |
| 503 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 2.28 mg | 21% |
| 504 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 2.28 mg | 21% |
| 505 | WENDY'S, DAVE'S Hot 'N Juicy 1/4 LB, single | Fast Foods | 2.26 mg | 21% |
| 506 | T.G.I. FRIDAY'S, fried mozzarella | Restaurant Foods | 2.24 mg | 20% |
| 507 | Sea lion, Steller, heart (Alaska Native) | American Indian/Alaska Native Foods | 2.24 mg | 20% |
| 508 | Corn flour, whole-grain, blue (harina de maiz morado) | Cereal Grains and Pasta | 2.24 mg | 20% |
| 509 | APPLEBEE'S, chili | Restaurant Foods | 2.23 mg | 20% |
| 510 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 2.23 mg | 20% |
| 511 | Snacks, rice cakes, brown rice, corn | Snacks | 2.22 mg | 20% |
| 512 | Meat extender | Legumes and Legume Products | 2.21 mg | 20% |
| 513 | Corn grain, yellow | Cereal Grains and Pasta | 2.21 mg | 20% |
| 514 | Corn grain, white | Cereal Grains and Pasta | 2.21 mg | 20% |
| 515 | Beans, black turtle, mature seeds, raw | Legumes and Legume Products | 2.20 mg | 20% |
| 516 | Rice crackers | Snacks | 2.20 mg | 20% |
| 517 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 2.20 mg | 20% |
| 518 | Nuts, hazelnuts or filberts, blanched | Nut and Seed Products | 2.20 mg | 20% |
| 519 | Nuts, pistachio nuts, raw | Nut and Seed Products | 2.20 mg | 20% |
| 520 | Snacks, KELLOGG, KELLOGG'S Low Fat Granola Bar, Crunchy Almond/Brown Sugar | Snacks | 2.20 mg | 20% |
| 521 | Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan | Breakfast Cereals | 2.20 mg | 20% |
| 522 | Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | Breakfast Cereals | 2.20 mg | 20% |
| 523 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry | Breakfast Cereals | 2.18 mg | 20% |
| 524 | Rye flour, medium | Cereal Grains and Pasta | 2.17 mg | 20% |
| 525 | Crackers, whole-wheat, low salt | Baked Products | 2.15 mg | 20% |
| 526 | Bread, whole-wheat, commercially prepared, toasted | Baked Products | 2.15 mg | 20% |
| 527 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry | Breakfast Cereals | 2.15 mg | 20% |
| 528 | Spices, nutmeg, ground | Spices and Herbs | 2.15 mg | 20% |
| 529 | TACO BELL, Soft Taco with steak | Fast Foods | 2.15 mg | 20% |
| 530 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry | Breakfast Cereals | 2.14 mg | 19% |
| 531 | Barley, pearled, raw | Cereal Grains and Pasta | 2.13 mg | 19% |
| 532 | Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 2.13 mg | 19% |
| 533 | Radishes, oriental, dried | Vegetables and Vegetable Products | 2.13 mg | 19% |
| 534 | Peanuts, spanish, raw | Legumes and Legume Products | 2.12 mg | 19% |
| 535 | Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%) | Sweets | 2.11 mg | 19% |
| 536 | Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 2.10 mg | 19% |
| 537 | Soybeans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 2.10 mg | 19% |
| 538 | Pie Crust, Cookie-type, Chocolate, Ready Crust | Baked Products | 2.10 mg | 19% |
| 539 | Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry | Breakfast Cereals | 2.07 mg | 19% |
| 540 | McDONALD'S, BIG MAC (without Big Mac Sauce) | Fast Foods | 2.07 mg | 19% |
| 541 | Cereals ready-to-eat, POST, GRAPE-NUTS Cereal | Breakfast Cereals | 2.07 mg | 19% |
| 542 | Restaurant, family style, fried mozzarella sticks | Restaurant Foods | 2.07 mg | 19% |
| 543 | Hazelnuts, beaked (Northern Plains Indians) | American Indian/Alaska Native Foods | 2.06 mg | 19% |
| 544 | Barley malt flour | Cereal Grains and Pasta | 2.06 mg | 19% |
| 545 | Nuts, coconut meat, dried (desiccated), toasted | Nut and Seed Products | 2.05 mg | 19% |
| 546 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber | Breakfast Cereals | 2.04 mg | 19% |
| 547 | Nuts, coconut meat, dried (desiccated), creamed | Nut and Seed Products | 2.04 mg | 19% |
| 548 | Mushrooms, morel, raw | Vegetables and Vegetable Products | 2.03 mg | 18% |
| 549 | Snacks, granola bars, hard, plain | Snacks | 2.03 mg | 18% |
| 550 | Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 2.02 mg | 18% |
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