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 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 651 | Tourtiere, homemade | Baked Products | 1.35 mg | 12% |
| 652 | Muffin, wheat bran, with raisins, homemade | Baked Products | 1.35 mg | 12% |
| 653 | Bread, pumpernickel | Baked Products | 1.35 mg | 12% |
| 654 | Grains, rice, wild, cooked | Cereals, Grains and Pasta | 1.34 mg | 12% |
| 655 | Margarine-like spread, tub, hydrogenated, canola and soybean oil, 50% fat | Fats and Oils | 1.34 mg | 12% |
| 656 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 1.34 mg | 12% |
| 657 | Cereal, ready to eat, Cheerios: Oat Clusters Crunch, General Mills | Breakfast cereals | 1.34 mg | 12% |
| 658 | Snacks, SUNCHIPS, Harvest Cheddar flavour | Snacks | 1.34 mg | 12% |
| 659 | Cereal, ready to eat, Selects, Cranberry Almond Crunch, Post | Breakfast cereals | 1.34 mg | 12% |
| 660 | Snacks, pretzels, hard, chocolate coated | Snacks | 1.33 mg | 12% |
| 661 | Bread, focaccia, Italian flatbread, plain | Baked Products | 1.33 mg | 12% |
| 662 | Mushroom, shiitake, cooked | Vegetables and Vegetable Products | 1.33 mg | 12% |
| 663 | Muffin bar, all flavours | Baked Products | 1.32 mg | 12% |
| 664 | Soybeans, green (edamame), frozen, unprepared | Vegetables and Vegetable Products | 1.32 mg | 12% |
| 665 | Candies, dark chocolate coated coffee beans | Sweets | 1.32 mg | 12% |
| 666 | Mushroom, fungi, Cloud ears, dried | Vegetables and Vegetable Products | 1.32 mg | 12% |
| 667 | Bread, rice bran, gluten free | Baked Products | 1.31 mg | 12% |
| 668 | Tortilla, ready-to-bake / fry, corn | Baked Products | 1.31 mg | 12% |
| 669 | Soup, scotch broth, canned, condensed | Soups, Sauces and Gravies | 1.30 mg | 12% |
| 670 | Soup, cauliflower, dehydrated | Soups, Sauces and Gravies | 1.30 mg | 12% |
| 671 | Nuts, macadamia (bushnuts, queensland), raw | Nuts and Seeds | 1.30 mg | 12% |
| 672 | Soup, pea, green, canned, condensed | Soups, Sauces and Gravies | 1.30 mg | 12% |
| 673 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 1.30 mg | 12% |
| 674 | Meatless, sandwich spread | Legumes and Legume Products | 1.30 mg | 12% |
| 675 | Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled | Legumes and Legume Products | 1.29 mg | 12% |
| 676 | Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted | Legumes and Legume Products | 1.29 mg | 12% |
| 677 | Snacks, corn-based, extruded, chips, plain | Snacks | 1.29 mg | 12% |
| 678 | Nuts, macadamia, dry roasted, salted | Nuts and Seeds | 1.29 mg | 12% |
| 679 | Nuts, macadamia, dry roasted, unsalted | Nuts and Seeds | 1.29 mg | 12% |
| 680 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 1.28 mg | 12% |
| 681 | Lentils, boiled, salted | Legumes and Legume Products | 1.27 mg | 12% |
| 682 | Muffin, blueberry, commercial, reduced fat | Baked Products | 1.27 mg | 12% |
| 683 | Sweet potato, flour | Vegetables and Vegetable Products | 1.27 mg | 12% |
| 684 | Lentils, boiled | Legumes and Legume Products | 1.27 mg | 12% |
| 685 | Snacks, tortilla chips, taco | Snacks | 1.27 mg | 12% |
| 686 | Fast foods, mexican, taco salad with chili con carne | Fast Foods | 1.26 mg | 11% |
| 687 | Veggie / soy burger patty, unprepared | Legumes and Legume Products | 1.26 mg | 11% |
| 688 | Pie crust, cookie-type, graham cracker, ready-to-serve | Baked Products | 1.25 mg | 11% |
| 689 | Grains, spelt, cooked | Cereals, Grains and Pasta | 1.25 mg | 11% |
| 690 | Soup, leek, dehydrated | Soups, Sauces and Gravies | 1.25 mg | 11% |
| 691 | Indian, bread, naan, whole-wheat | Baked Products | 1.24 mg | 11% |
| 692 | Peas, green, raw | Vegetables and Vegetable Products | 1.24 mg | 11% |
| 693 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 1.24 mg | 11% |
| 694 | Seaweed, kelp (kombu, tangle), raw | Vegetables and Vegetable Products | 1.23 mg | 11% |
| 695 | Muffin, wheat bran, dry mix, prepared | Baked Products | 1.22 mg | 11% |
| 696 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 1.22 mg | 11% |
| 697 | English muffin, wheat, toasted | Baked Products | 1.22 mg | 11% |
| 698 | Poutine | Mixed Dishes | 1.22 mg | 11% |
| 699 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 1.21 mg | 11% |
| 700 | Margarine, stick, palm and soybean oils | Fats and Oils | 1.21 mg | 11% |
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