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 601–650 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 601 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 3.28 mg | 30% | CNF |
| 602 | Peanuts, all types, oil-roasted, salted | Legumes and Legume Products | 3.28 mg | 30% | CNF |
| 603 | Peanuts, all types, raw | Legumes and Legume Products | 3.27 mg | 30% | USDA_SR |
| 604 | Lentils, raw | Legumes and Legume Products | 3.27 mg | 30% | USDA_SR |
| 605 | Peanuts, all types, raw | Legumes and Legume Products | 3.27 mg | 30% | CNF |
| 606 | Lentils, raw | Legumes and Legume Products | 3.27 mg | 30% | CNF |
| 607 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 3.26 mg | 30% | USDA_FF |
| 608 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 3.26 mg | 30% | USDA_FF |
| 609 | Cereal, ready to eat, Special K: Satisfaction, Kellogg's | Breakfast cereals | 3.26 mg | 30% | CNF |
| 610 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 3.24 mg | 29% | USDA_FF |
| 611 | Cornmeal, white (Navajo) | American Indian/Alaska Native Foods | 3.24 mg | 29% | USDA_SR |
| 612 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 3.23 mg | 29% | USDA_FF |
| 613 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 3.23 mg | 29% | USDA_FF |
| 614 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 3.23 mg | 29% | USDA_FF |
| 615 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 3.23 mg | 29% | USDA_FF |
| 616 | Spices, rosemary, dried | Spices and Herbs | 3.23 mg | 29% | USDA_SR |
| 617 | Spices, rosemary, dried | Spices and Herbs | 3.23 mg | 29% | CNF |
| 618 | Snacks, trail mix, regular, unsalted | Snacks | 3.22 mg | 29% | USDA_SR |
| 619 | Snacks, trail mix, regular | Snacks | 3.22 mg | 29% | USDA_SR |
| 620 | Snacks, trail mix, regular, unsalted | Snacks | 3.22 mg | 29% | CNF |
| 621 | Snacks, trail mix, regular | Snacks | 3.22 mg | 29% | CNF |
| 622 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | Breakfast Cereals | 3.21 mg | 29% | USDA_SR |
| 623 | Cereals, QUAKER, Quick Oats with Iron, Dry | Breakfast Cereals | 3.20 mg | 29% | USDA_SR |
| 624 | Cereals, QUAKER, Quick Oats, Dry | Breakfast Cereals | 3.20 mg | 29% | USDA_SR |
| 625 | Oat flour, partially debranned | Cereal Grains and Pasta | 3.20 mg | 29% | USDA_SR |
| 626 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 3.20 mg | 29% | CNF |
| 627 | Almond butter, creamy | Nut and Seed Products | 3.18 mg | 29% | USDA_FF |
| 628 | Grains, amaranth, flour | Cereals, Grains and Pasta | 3.16 mg | 29% | CNF |
| 629 | Corn, white, steamed (Navajo) | American Indian/Alaska Native Foods | 3.15 mg | 29% | USDA_SR |
| 630 | Broadbeans (fava beans), mature seeds, raw | Legumes and Legume Products | 3.14 mg | 29% | USDA_SR |
| 631 | Soybeans, mature seeds, roasted, no salt added | Legumes and Legume Products | 3.14 mg | 29% | USDA_SR |
| 632 | Soybeans, mature seeds, roasted, salted | Legumes and Legume Products | 3.14 mg | 29% | USDA_SR |
| 633 | Spices, poultry seasoning | Spices and Herbs | 3.14 mg | 29% | USDA_SR |
| 634 | Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds | Snacks | 3.14 mg | 29% | USDA_SR |
| 635 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 3.14 mg | 29% | USDA_SR |
| 636 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 3.14 mg | 29% | CNF |
| 637 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 3.14 mg | 29% | CNF |
| 638 | Broadbeans (fava beans), dry, raw | Legumes and Legume Products | 3.14 mg | 29% | CNF |
| 639 | Soybean kernels, roasted, salted | Legumes and Legume Products | 3.14 mg | 29% | CNF |
| 640 | Soybean kernels, roasted, unsalted | Legumes and Legume Products | 3.14 mg | 29% | CNF |
| 641 | Cereal, ready to eat, Shredded Wheat: spoon size, Post | Breakfast cereals | 3.14 mg | 29% | CNF |
| 642 | Spices, poultry seasoning | Spices and Herbs | 3.14 mg | 29% | CNF |
| 643 | Babyfood, cereal, barley, dry fortified | Baby Foods | 3.13 mg | 28% | USDA_SR |
| 644 | Nuts, butternuts, dried | Nut and Seed Products | 3.13 mg | 28% | USDA_SR |
| 645 | Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | Breakfast Cereals | 3.13 mg | 28% | USDA_SR |
| 646 | Nuts, butternuts (long walnuts), dried | Nuts and Seeds | 3.13 mg | 28% | CNF |
| 647 | Chickpeas, (garbanzo beans, bengal gram), dry | Legumes and Legume Products | 3.12 mg | 28% | USDA_FF |
| 648 | Buckwheat flour, whole-groat | Cereal Grains and Pasta | 3.12 mg | 28% | USDA_SR |
| 649 | Nuts, almonds | Nut and Seed Products | 3.12 mg | 28% | USDA_SR |
| 650 | Grains, buckwheat flour, whole-groat | Cereals, Grains and Pasta | 3.12 mg | 28% | CNF |
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