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 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Lentils, sprouted, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 1.60 mg | 15% |
| 552 | Nuts, coconut meat, desiccated, sweetened, flaked, canned | Nuts and Seeds | 1.59 mg | 14% |
| 553 | Cracker, wheat, low fat | Baked Products | 1.59 mg | 14% |
| 554 | Soup, pea, green or split, dehydrated | Soups, Sauces and Gravies | 1.58 mg | 14% |
| 555 | Cowpeas (black-eyed peas), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 1.58 mg | 14% |
| 556 | Bread, multigrain, commercial, reduced sodium | Baked Products | 1.58 mg | 14% |
| 557 | Bread, multigrain, commercial | Baked Products | 1.58 mg | 14% |
| 558 | Dessert, rennin, chocolate, dry mix, unprepared | Sweets | 1.58 mg | 14% |
| 559 | Cereal, millet, puffed | Breakfast cereals | 1.58 mg | 14% |
| 560 | Soybean, fermented products, Tempeh (tempe), cooked | Legumes and Legume Products | 1.57 mg | 14% |
| 561 | Carrot, dehydrated | Vegetables and Vegetable Products | 1.57 mg | 14% |
| 562 | Indian, bread, chapati or roti, plain | Baked Products | 1.57 mg | 14% |
| 563 | Cereal, ready to eat, Harvest Crunch: Raisins with almonds, low fat, Quaker | Breakfast cereals | 1.57 mg | 14% |
| 564 | Grains, corn bran, crude | Cereals, Grains and Pasta | 1.56 mg | 14% |
| 565 | Bread, 60% whole wheat, commercial | Baked Products | 1.56 mg | 14% |
| 566 | Candies, sugar-coated almonds | Sweets | 1.56 mg | 14% |
| 567 | Tofu, fuyu, salted and fermented (with calcium sulphate) | Legumes and Legume Products | 1.56 mg | 14% |
| 568 | Sweets, sugars, maple, granulated | Sweets | 1.56 mg | 14% |
| 569 | Fast foods, mexican, tostada with guacamole | Fast Foods | 1.56 mg | 14% |
| 570 | Tofu, fuyu, salted and fermented (prepared with magnesium chloride) | Legumes and Legume Products | 1.56 mg | 14% |
| 571 | Beans, adzuki, canned, sweetened | Legumes and Legume Products | 1.56 mg | 14% |
| 572 | Beverage mix, chocolate flavour, powder | Beverages | 1.55 mg | 14% |
| 573 | Candies, truffles, homemade | Sweets | 1.55 mg | 14% |
| 574 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 1.54 mg | 14% |
| 575 | Indian, bread, chapati or roti, whole-wheat | Baked Products | 1.54 mg | 14% |
| 576 | Cereal, ready to eat, Alpha-bits, Post | Breakfast cereals | 1.53 mg | 14% |
| 577 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 1.53 mg | 14% |
| 578 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 1.53 mg | 14% |
| 579 | Bread, pita, whole-wheat | Baked Products | 1.52 mg | 14% |
| 580 | Snacks, potato chips, lightly salted | Snacks | 1.51 mg | 14% |
| 581 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 1.51 mg | 14% |
| 582 | Muffin, wheat bran, dry mix, unprepared | Baked Products | 1.50 mg | 14% |
| 583 | Cracker, melba toast, wheat | Baked Products | 1.50 mg | 14% |
| 584 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 1.50 mg | 14% |
| 585 | Bread, pumpernickel, toasted | Baked Products | 1.50 mg | 14% |
| 586 | Candies, bars, sweet chocolate | Sweets | 1.50 mg | 14% |
| 587 | Cracker, roasted vegetable | Baked Products | 1.50 mg | 14% |
| 588 | Falafel, homemade | Legumes and Legume Products | 1.50 mg | 14% |
| 589 | Snacks, soy chips or crisps, salted | Snacks | 1.50 mg | 14% |
| 590 | Granola bar, chewy, chocolate chip | Baked Products | 1.50 mg | 14% |
| 591 | Grains, wheat flour, white, bread flour | Cereals, Grains and Pasta | 1.49 mg | 14% |
| 592 | Sauce, Alfredo, dehydrated | Soups, Sauces and Gravies | 1.49 mg | 14% |
| 593 | Dessert, pudding, chocolate, dry mix, regular, low calorie, unprepared | Sweets | 1.49 mg | 14% |
| 594 | Nuts, almond paste, sweetened | Nuts and Seeds | 1.48 mg | 13% |
| 595 | Shepherd's pie with corn | Mixed Dishes | 1.48 mg | 13% |
| 596 | Roll, pumpernickel | Baked Products | 1.48 mg | 13% |
| 597 | Tamale (Navajo) | Mixed Dishes | 1.48 mg | 13% |
| 598 | Bread, wheat germ, toasted | Baked Products | 1.46 mg | 13% |
| 599 | Hot chocolate, mix, powder | Beverages | 1.46 mg | 13% |
| 600 | Beans, baked, canned, with pork | Legumes and Legume Products | 1.46 mg | 13% |
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