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 551–600 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 551 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 3.42 mg | 31% | USDA_FF |
| 552 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 3.42 mg | 31% | USDA_FF |
| 553 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend | Nut and Seed Products | 3.42 mg | 31% | USDA_SR |
| 554 | Papad | Legumes and Legume Products | 3.40 mg | 31% | USDA_SR |
| 555 | Indian, papad (papadum) | Legumes and Legume Products | 3.40 mg | 31% | CNF |
| 556 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 3.37 mg | 31% | USDA_FF |
| 557 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 3.37 mg | 31% | USDA_FF |
| 558 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | Legumes and Legume Products | 3.37 mg | 31% | USDA_SR |
| 559 | Nuts, walnuts, black, dried | Nut and Seed Products | 3.37 mg | 31% | USDA_SR |
| 560 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw | Legumes and Legume Products | 3.37 mg | 31% | CNF |
| 561 | Nuts, walnuts, black, dried | Nuts and Seeds | 3.37 mg | 31% | CNF |
| 562 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 3.36 mg | 31% | USDA_FF |
| 563 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 3.36 mg | 31% | USDA_FF |
| 564 | Nuts, mixed nuts, oil roasted, with peanuts, without salt added | Nut and Seed Products | 3.36 mg | 31% | USDA_SR |
| 565 | Nuts, mixed nuts, oil roasted, with peanuts, lightly salted | Nut and Seed Products | 3.36 mg | 31% | USDA_SR |
| 566 | Nuts, mixed nuts, oil roasted, with peanuts, with salt added | Nut and Seed Products | 3.36 mg | 31% | USDA_SR |
| 567 | Nuts, mixed nuts, oil roasted with peanuts, lightly salted | Nuts and Seeds | 3.36 mg | 31% | CNF |
| 568 | Nuts, mixed nuts, oil roasted with peanuts, salted | Nuts and Seeds | 3.36 mg | 31% | CNF |
| 569 | Nuts, mixed nuts, oil roasted with peanuts | Nuts and Seeds | 3.36 mg | 31% | CNF |
| 570 | Mungo beans, mature seeds, raw | Legumes and Legume Products | 3.35 mg | 30% | USDA_SR |
| 571 | Grains, quinoa, flour | Cereals, Grains and Pasta | 3.35 mg | 30% | CNF |
| 572 | Beans, mungo, raw | Legumes and Legume Products | 3.35 mg | 30% | CNF |
| 573 | Peanuts, valencia, raw | Legumes and Legume Products | 3.34 mg | 30% | USDA_SR |
| 574 | Peanuts, Valencia, raw | Legumes and Legume Products | 3.34 mg | 30% | CNF |
| 575 | Wheat, hard white | Cereal Grains and Pasta | 3.33 mg | 30% | USDA_SR |
| 576 | Grains, wheat, hard white | Cereals, Grains and Pasta | 3.33 mg | 30% | CNF |
| 577 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 3.31 mg | 30% | USDA_FF |
| 578 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 3.31 mg | 30% | USDA_FF |
| 579 | Snacks, peas, roasted, wasabi-flavored | Snacks | 3.31 mg | 30% | USDA_SR |
| 580 | Chocolate, dark, 70-85% cacao solids | Sweets | 3.31 mg | 30% | USDA_SR |
| 581 | Nuts, almonds, dry roasted, without salt added | Nut and Seed Products | 3.31 mg | 30% | USDA_SR |
| 582 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 3.31 mg | 30% | USDA_SR |
| 583 | Candies, chocolate, dark, 70-85% cacao solids | Sweets | 3.31 mg | 30% | CNF |
| 584 | Peanut butter, natural | Legumes and Legume Products | 3.31 mg | 30% | CNF |
| 585 | Nuts, almonds, dry roasted, unblanched, salted | Nuts and Seeds | 3.31 mg | 30% | CNF |
| 586 | Nuts, almonds, dry roasted, unblanched | Nuts and Seeds | 3.31 mg | 30% | CNF |
| 587 | Spices, dill weed, dried | Spices and Herbs | 3.30 mg | 30% | USDA_SR |
| 588 | Babyfood, cereal, rice with pears and apple, dry, instant fortified | Baby Foods | 3.30 mg | 30% | USDA_SR |
| 589 | Spices, dill weed, dried | Spices and Herbs | 3.30 mg | 30% | CNF |
| 590 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 3.29 mg | 30% | USDA_FF |
| 591 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 3.29 mg | 30% | USDA_FF |
| 592 | Nuts, almond butter, plain, with salt added | Nut and Seed Products | 3.29 mg | 30% | USDA_SR |
| 593 | Nuts, almond butter, plain, without salt added | Nut and Seed Products | 3.29 mg | 30% | USDA_SR |
| 594 | Nuts, almond butter, plain, salted | Nuts and Seeds | 3.29 mg | 30% | CNF |
| 595 | Nuts, almond butter, plain | Nuts and Seeds | 3.29 mg | 30% | CNF |
| 596 | Peanuts, all types, oil-roasted, without salt | Legumes and Legume Products | 3.28 mg | 30% | USDA_SR |
| 597 | Peanuts, all types, oil-roasted, with salt | Legumes and Legume Products | 3.28 mg | 30% | USDA_SR |
| 598 | Snacks, NUTRI-GRAIN FRUIT AND NUT BAR | Snacks | 3.28 mg | 30% | USDA_SR |
| 599 | Spelt, uncooked | Cereal Grains and Pasta | 3.28 mg | 30% | USDA_SR |
| 600 | Grains, spelt, uncooked | Cereals, Grains and Pasta | 3.28 mg | 30% | CNF |
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