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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 601 | Bread, multi-grain, toasted (includes whole-grain) | Baked Products | 1.85 mg | 17% |
| 602 | Stew, dumpling with mutton (Navajo) | American Indian/Alaska Native Foods | 1.85 mg | 17% |
| 603 | Muffins, oat bran | Baked Products | 1.84 mg | 17% |
| 604 | Wheat, KAMUT khorasan, cooked | Cereal Grains and Pasta | 1.84 mg | 17% |
| 605 | Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron | Baby Foods | 1.84 mg | 17% |
| 606 | Peanuts, all types, cooked, boiled, with salt | Legumes and Legume Products | 1.83 mg | 17% |
| 607 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry | Breakfast Cereals | 1.83 mg | 17% |
| 608 | Spices, cinnamon, ground | Spices and Herbs | 1.83 mg | 17% |
| 609 | Candies, M&M MARS 3 MUSKETEERS Truffle Crisp | Sweets | 1.83 mg | 17% |
| 610 | Noodles, egg, spinach, enriched, dry | Cereal Grains and Pasta | 1.83 mg | 17% |
| 611 | Bread, protein (includes gluten) | Baked Products | 1.82 mg | 17% |
| 612 | Cornmeal, whole-grain, white | Cereal Grains and Pasta | 1.82 mg | 17% |
| 613 | Cornmeal, whole-grain, yellow | Cereal Grains and Pasta | 1.82 mg | 17% |
| 614 | Nuts, coconut meat, dried (desiccated), sweetened, shredded | Nut and Seed Products | 1.82 mg | 17% |
| 615 | Thyme, fresh | Spices and Herbs | 1.81 mg | 16% |
| 616 | Vegetarian meatloaf or patties | Legumes and Legume Products | 1.80 mg | 16% |
| 617 | Corn flour, yellow, masa, enriched | Cereal Grains and Pasta | 1.80 mg | 16% |
| 618 | Corn flour, masa, unenriched, white | Cereal Grains and Pasta | 1.80 mg | 16% |
| 619 | Corn flour, masa, enriched, white | Cereal Grains and Pasta | 1.80 mg | 16% |
| 620 | Meatballs, meatless | Legumes and Legume Products | 1.80 mg | 16% |
| 621 | Spaghetti, protein-fortified, dry, enriched (n x 6.25) | Cereal Grains and Pasta | 1.79 mg | 16% |
| 622 | Pasta, gluten-free, corn, dry | Cereal Grains and Pasta | 1.79 mg | 16% |
| 623 | Rice and Wheat cereal bar | Snacks | 1.78 mg | 16% |
| 624 | Snacks, KRAFT, CORNNUTS, plain | Snacks | 1.78 mg | 16% |
| 625 | Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut | Snacks | 1.77 mg | 16% |
| 626 | Beans, adzuki, mature seed, cooked, boiled, with salt | Legumes and Legume Products | 1.77 mg | 16% |
| 627 | Beans, adzuki, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.77 mg | 16% |
| 628 | Bread, whole-wheat, commercially prepared | Baked Products | 1.77 mg | 16% |
| 629 | Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies | Sweets | 1.76 mg | 16% |
| 630 | Crackers, wheat, reduced fat | Baked Products | 1.74 mg | 16% |
| 631 | Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink | Beverages | 1.73 mg | 16% |
| 632 | Corn flour, whole-grain, yellow | Cereal Grains and Pasta | 1.73 mg | 16% |
| 633 | Corn flour, whole-grain, white | Cereal Grains and Pasta | 1.73 mg | 16% |
| 634 | Cereals, oats, instant, fortified, maple and brown sugar, dry | Breakfast Cereals | 1.72 mg | 16% |
| 635 | Soybean, curd cheese | Legumes and Legume Products | 1.72 mg | 16% |
| 636 | Cereals ready-to-eat, WEETABIX whole grain cereal | Breakfast Cereals | 1.72 mg | 16% |
| 637 | Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free | Baked Products | 1.72 mg | 16% |
| 638 | Tomato powder | Vegetables and Vegetable Products | 1.71 mg | 16% |
| 639 | Noodles, japanese, soba, dry | Cereal Grains and Pasta | 1.71 mg | 16% |
| 640 | Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry | Breakfast Cereals | 1.70 mg | 15% |
| 641 | Bread, multi-grain (includes whole-grain) | Baked Products | 1.70 mg | 15% |
| 642 | Beverages, tea, instant, decaffeinated, unsweetened | Beverages | 1.69 mg | 15% |
| 643 | Beverages, tea, instant, unsweetened, powder | Beverages | 1.69 mg | 15% |
| 644 | Millet, raw | Cereal Grains and Pasta | 1.68 mg | 15% |
| 645 | Sorghum grain | Cereal Grains and Pasta | 1.67 mg | 15% |
| 646 | Candies, praline, prepared-from-recipe | Sweets | 1.67 mg | 15% |
| 647 | Tofu, hard, prepared with nigari | Legumes and Legume Products | 1.66 mg | 15% |
| 648 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor | Snacks | 1.65 mg | 15% |
| 649 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 1.65 mg | 15% |
| 650 | Wheat, sprouted | Cereal Grains and Pasta | 1.65 mg | 15% |
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