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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 651 | Crackers, wheat, regular | Baked Products | 1.64 mg | 15% |
| 652 | Pancakes, whole wheat, dry mix, incomplete | Baked Products | 1.64 mg | 15% |
| 653 | Sorghum flour, whole-grain | Cereal Grains and Pasta | 1.63 mg | 15% |
| 654 | Bagels, whole grain white | Baked Products | 1.62 mg | 15% |
| 655 | Wasabi, root, raw | Vegetables and Vegetable Products | 1.62 mg | 15% |
| 656 | Candies, semisweet chocolate | Sweets | 1.62 mg | 15% |
| 657 | Taco shells, baked | Baked Products | 1.61 mg | 15% |
| 658 | Crackers, wheat, low salt | Baked Products | 1.60 mg | 15% |
| 659 | Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors | Snacks | 1.60 mg | 15% |
| 660 | Cereals ready-to-eat, POST SELECTS Blueberry Morning | Breakfast Cereals | 1.60 mg | 15% |
| 661 | Muffins, English, whole-wheat | Baked Products | 1.60 mg | 15% |
| 662 | Wheat flour, white (industrial), 13% protein, bleached, unenriched | Cereal Grains and Pasta | 1.60 mg | 15% |
| 663 | Snacks, granola bars, soft, uncoated, nut and raisin | Snacks | 1.60 mg | 15% |
| 664 | Luncheon slices, meatless | Legumes and Legume Products | 1.60 mg | 15% |
| 665 | Breakfast bars, oats, sugar, raisins, coconut (include granola bar) | Snacks | 1.60 mg | 15% |
| 666 | Wheat flour, white (industrial), 13% protein, bleached, enriched | Cereal Grains and Pasta | 1.60 mg | 15% |
| 667 | Lentils, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 1.60 mg | 15% |
| 668 | Lentils, sprouted, cooked, stir-fried, without salt | Vegetables and Vegetable Products | 1.60 mg | 15% |
| 669 | Acorn stew (Apache) | American Indian/Alaska Native Foods | 1.60 mg | 15% |
| 670 | Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins | Breakfast Cereals | 1.59 mg | 14% |
| 671 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned | Nut and Seed Products | 1.59 mg | 14% |
| 672 | Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink | Beverages | 1.58 mg | 14% |
| 673 | Desserts, rennin, chocolate, dry mix | Sweets | 1.58 mg | 14% |
| 674 | Cowpeas (blackeyes), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 1.58 mg | 14% |
| 675 | Millet, puffed | Breakfast Cereals | 1.58 mg | 14% |
| 676 | Snacks, granola bars, hard, almond | Snacks | 1.58 mg | 14% |
| 677 | Tofu, raw, firm, prepared with calcium sulfate | Legumes and Legume Products | 1.57 mg | 14% |
| 678 | Tempeh, cooked | Legumes and Legume Products | 1.57 mg | 14% |
| 679 | Bread, chapati or roti, plain, commercially prepared | Baked Products | 1.57 mg | 14% |
| 680 | Candies, HERSHEYS, PAYDAY Bar | Sweets | 1.57 mg | 14% |
| 681 | Carrot, dehydrated | Vegetables and Vegetable Products | 1.57 mg | 14% |
| 682 | Tofu, salted and fermented (fuyu), prepared with calcium sulfate | Legumes and Legume Products | 1.56 mg | 14% |
| 683 | Tofu, salted and fermented (fuyu) | Legumes and Legume Products | 1.56 mg | 14% |
| 684 | Beans, adzuki, mature seeds, canned, sweetened | Legumes and Legume Products | 1.56 mg | 14% |
| 685 | Candies, sugar-coated almonds | Sweets | 1.56 mg | 14% |
| 686 | Corn bran, crude | Cereal Grains and Pasta | 1.56 mg | 14% |
| 687 | Candies, truffles, prepared-from-recipe | Sweets | 1.55 mg | 14% |
| 688 | Stew, steamed corn (Navajo) | American Indian/Alaska Native Foods | 1.55 mg | 14% |
| 689 | Bread, chapati or roti, whole wheat, commercially prepared, frozen | Baked Products | 1.54 mg | 14% |
| 690 | Gravy, mushroom, dry, powder | Soups, Sauces, and Gravies | 1.54 mg | 14% |
| 691 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.53 mg | 14% |
| 692 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.53 mg | 14% |
| 693 | Bread, pita, whole-wheat | Baked Products | 1.52 mg | 14% |
| 694 | Bagels, multigrain | Baked Products | 1.52 mg | 14% |
| 695 | Snacks, potato chips, lightly salted | Snacks | 1.51 mg | 14% |
| 696 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 1.51 mg | 14% |
| 697 | Beverages, ABBOTT, ENSURE PLUS, ready-to-drink | Beverages | 1.51 mg | 14% |
| 698 | Crackers, melba toast, wheat | Baked Products | 1.50 mg | 14% |
| 699 | Snacks, soy chips or crisps, salted | Snacks | 1.50 mg | 14% |
| 700 | Muffins, wheat bran, dry mix | Baked Products | 1.50 mg | 14% |
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