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 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 601 | Hot chocolate, mix, powder | Beverages | 1.46 mg | 13% |
| 602 | Beans, baked, canned, with pork | Legumes and Legume Products | 1.46 mg | 13% |
| 603 | Bread crumbs, dry, grated, plain | Baked Products | 1.45 mg | 13% |
| 604 | Cereal, ready to eat, Rice Krispies, Kellogg's | Breakfast cereals | 1.44 mg | 13% |
| 605 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 1.44 mg | 13% |
| 606 | Bread, potato | Baked Products | 1.44 mg | 13% |
| 607 | Beans, winged (goa beans), dry, boiled, with salt | Legumes and Legume Products | 1.44 mg | 13% |
| 608 | Bread crumbs, dry, grated, seasoned | Baked Products | 1.43 mg | 13% |
| 609 | Nuts, Japanese chestnuts, roasted | Nuts and Seeds | 1.43 mg | 13% |
| 610 | Snacks, tortilla chips, ranch | Snacks | 1.43 mg | 13% |
| 611 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry | Cereals, Grains and Pasta | 1.43 mg | 13% |
| 612 | Candies, bars, Nestle Crunch | Sweets | 1.43 mg | 13% |
| 613 | Candies, fudge, chocolate with nuts, homemade | Sweets | 1.43 mg | 13% |
| 614 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 1.42 mg | 13% |
| 615 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.42 mg | 13% |
| 616 | Pepper, ancho, dried | Vegetables and Vegetable Products | 1.42 mg | 13% |
| 617 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained | Vegetables and Vegetable Products | 1.42 mg | 13% |
| 618 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 1.42 mg | 13% |
| 619 | Fast foods, entree, chili con carne | Fast Foods | 1.41 mg | 13% |
| 620 | Babyfood, cereal, rice, with yogourt, with fruit, dry | Babyfoods | 1.41 mg | 13% |
| 621 | Cereal, ready to eat, Nesquik, General Mills | Breakfast cereals | 1.41 mg | 13% |
| 622 | Nuts, Chinese chestnuts, dried | Nuts and Seeds | 1.41 mg | 13% |
| 623 | Pasta, macaroni (elbow), enriched, dry | Cereals, Grains and Pasta | 1.41 mg | 13% |
| 624 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 1.41 mg | 13% |
| 625 | Pasta, macaroni (elbow), unenriched, dry | Cereals, Grains and Pasta | 1.41 mg | 13% |
| 626 | Pasta, spaghetti, unenriched, dry | Cereals, Grains and Pasta | 1.41 mg | 13% |
| 627 | Pasta, Chinese noodles, chow mein | Cereals, Grains and Pasta | 1.40 mg | 13% |
| 628 | Taco shell, baked, unsalted | Baked Products | 1.40 mg | 13% |
| 629 | Beans, baked, canned, no salt added | Legumes and Legume Products | 1.40 mg | 13% |
| 630 | English muffin, plain (also sourdough), toasted | Baked Products | 1.40 mg | 13% |
| 631 | Gravy, unspecified, dehydrated | Soups, Sauces and Gravies | 1.40 mg | 13% |
| 632 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 1.40 mg | 13% |
| 633 | Meatless, fish sticks | Legumes and Legume Products | 1.40 mg | 13% |
| 634 | Pepper, pasilla, dried | Vegetables and Vegetable Products | 1.40 mg | 13% |
| 635 | Vegetarian fillets, meatless | Legumes and Legume Products | 1.40 mg | 13% |
| 636 | Babyfood, cereal, rice, dry | Babyfoods | 1.39 mg | 13% |
| 637 | English muffin, multigrain (also granola) | Baked Products | 1.39 mg | 13% |
| 638 | Winged beans (goa bean) tuber, raw | Vegetables and Vegetable Products | 1.39 mg | 13% |
| 639 | Snacks, tortilla chips, plain | Snacks | 1.38 mg | 13% |
| 640 | Bread, rice bran, gluten free, toasted | Baked Products | 1.38 mg | 13% |
| 641 | Granola bar, chewy, low fat | Baked Products | 1.38 mg | 13% |
| 642 | Snacks, SUNCHIPS, French Onion flavour | Snacks | 1.38 mg | 13% |
| 643 | Snacks, tortilla chips, nacho | Snacks | 1.38 mg | 13% |
| 644 | Beans, white, boiled, salted | Legumes and Legume Products | 1.38 mg | 13% |
| 645 | Lupins, boiled, salted | Legumes and Legume Products | 1.38 mg | 13% |
| 646 | Lupins, boiled | Legumes and Legume Products | 1.38 mg | 13% |
| 647 | Beans, white, boiled | Legumes and Legume Products | 1.38 mg | 13% |
| 648 | Soybeans, green (edamame), frozen, prepared | Vegetables and Vegetable Products | 1.37 mg | 12% |
| 649 | Fast foods, mexican, taco salad | Fast Foods | 1.36 mg | 12% |
| 650 | Cracker, melba toast, rye (includes pumpernickel) | Baked Products | 1.36 mg | 12% |
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