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 651–700 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 651 | Nuts, almonds, dried, unblanched, unroasted | Nuts and Seeds | 3.12 mg | 28% | CNF |
| 652 | Cereal, ready to eat, Fibre 1, General Mills | Breakfast cereals | 3.12 mg | 28% | CNF |
| 653 | Oat bran, raw | Cereal Grains and Pasta | 3.11 mg | 28% | USDA_SR |
| 654 | Grains, oat bran, dry | Cereals, Grains and Pasta | 3.11 mg | 28% | CNF |
| 655 | Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch | Breakfast Cereals | 3.10 mg | 28% | USDA_SR |
| 656 | Quinoa, uncooked | Cereal Grains and Pasta | 3.10 mg | 28% | USDA_SR |
| 657 | Cornmeal, yellow (Navajo) | American Indian/Alaska Native Foods | 3.10 mg | 28% | USDA_SR |
| 658 | Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat | Snacks | 3.10 mg | 28% | USDA_SR |
| 659 | Cereal, ready-to-eat, Krave, Kellogg's | Breakfast cereals | 3.10 mg | 28% | CNF |
| 660 | Grains, quinoa, dry | Cereals, Grains and Pasta | 3.10 mg | 28% | CNF |
| 661 | Snacks, popcorn, oil-popped, microwave, regular flavour, no trans fat | Snacks | 3.10 mg | 28% | CNF |
| 662 | Nuts, walnuts, english | Nut and Seed Products | 3.09 mg | 28% | USDA_SR |
| 663 | Nuts, walnuts, English or Persian, dried | Nuts and Seeds | 3.09 mg | 28% | CNF |
| 664 | Peanuts, valencia, oil-roasted, without salt | Legumes and Legume Products | 3.08 mg | 28% | USDA_SR |
| 665 | Peanut butter with omega-3, creamy | Legumes and Legume Products | 3.08 mg | 28% | USDA_SR |
| 666 | Peanuts, valencia, oil-roasted, with salt | Legumes and Legume Products | 3.08 mg | 28% | USDA_SR |
| 667 | Snacks, popcorn, air-popped | Snacks | 3.08 mg | 28% | USDA_SR |
| 668 | Grains, wheat flour, whole-wheat | Cereals, Grains and Pasta | 3.08 mg | 28% | CNF |
| 669 | Snacks, popcorn, air-popped | Snacks | 3.08 mg | 28% | CNF |
| 670 | Peanuts, Valencia, oil-roasted | Legumes and Legume Products | 3.08 mg | 28% | CNF |
| 671 | Peanuts, Valencia, oil-roasted, salted | Legumes and Legume Products | 3.08 mg | 28% | CNF |
| 672 | Cereals, QUAKER, Instant Oatmeal Organic, Regular | Breakfast Cereals | 3.07 mg | 28% | USDA_SR |
| 673 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 3.07 mg | 28% | USDA_SR |
| 674 | Nuts, almonds, oil roasted, without salt added | Nut and Seed Products | 3.07 mg | 28% | USDA_SR |
| 675 | Nuts, almonds, oil roasted, with salt added | Nut and Seed Products | 3.07 mg | 28% | USDA_SR |
| 676 | Nuts, almonds, oil roasted, lightly salted | Nut and Seed Products | 3.07 mg | 28% | USDA_SR |
| 677 | Nuts, almonds, oil roasted, lightly salted | Nuts and Seeds | 3.07 mg | 28% | CNF |
| 678 | Nuts, almonds, oil roasted, unblanched, salted | Nuts and Seeds | 3.07 mg | 28% | CNF |
| 679 | Nuts, almonds, oil roasted, unblanched | Nuts and Seeds | 3.07 mg | 28% | CNF |
| 680 | Cereal, hot, oats, large flakes, dry, Quaker | Breakfast cereals | 3.07 mg | 28% | CNF |
| 681 | Cereal, hot, oats, minute, dry, Robin Hood | Breakfast cereals | 3.07 mg | 28% | CNF |
| 682 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 3.07 mg | 28% | CNF |
| 683 | Cereal, hot, oats, one minute, dry, Quaker | Breakfast cereals | 3.07 mg | 28% | CNF |
| 684 | Peanut butter, creamy | Legumes and Legume Products | 3.06 mg | 28% | USDA_FF |
| 685 | Corn, dried, yellow (Northern Plains Indians) | American Indian/Alaska Native Foods | 3.06 mg | 28% | USDA_SR |
| 686 | Corn, dried, yellow | Vegetables and Vegetable Products | 3.06 mg | 28% | CNF |
| 687 | Cereal, ready to eat, Shredded Wheat, Post | Breakfast cereals | 3.06 mg | 28% | CNF |
| 688 | Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size | Breakfast Cereals | 3.05 mg | 28% | USDA_SR |
| 689 | Corn, dried (Navajo) | American Indian/Alaska Native Foods | 3.05 mg | 28% | USDA_SR |
| 690 | Cereal, ready to eat, Shredded Wheat'n Bran: spoon size, Post | Breakfast cereals | 3.04 mg | 28% | CNF |
| 691 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 3.03 mg | 28% | USDA_FF |
| 692 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 3.03 mg | 28% | USDA_FF |
| 693 | Natto | Legumes and Legume Products | 3.03 mg | 28% | USDA_SR |
| 694 | Soybean, fermented products, natto | Legumes and Legume Products | 3.03 mg | 28% | CNF |
| 695 | Flour, amaranth | Cereal Grains and Pasta | 3.00 mg | 27% | USDA_FF |
| 696 | Snacks, brown rice chips | Snacks | 3.00 mg | 27% | USDA_SR |
| 697 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 3.00 mg | 27% | USDA_SR |
| 698 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 3.00 mg | 27% | USDA_SR |
| 699 | Cereals ready-to-eat, ALPEN | Breakfast Cereals | 3.00 mg | 27% | USDA_SR |
| 700 | Snacks, rice cakes, brown rice, rye | Snacks | 3.00 mg | 27% | USDA_SR |
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