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 701–750 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Grains, rice, white, glutinous, dry | Cereals, Grains and Pasta | 1.20 mg | 11% |
| 702 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 1.20 mg | 11% |
| 703 | Wiener (frankfurter), meatless | Legumes and Legume Products | 1.20 mg | 11% |
| 704 | Cereal, hot, Red River, dry Robin Hood | Breakfast cereals | 1.20 mg | 11% |
| 705 | Bread, rye, toasted | Baked Products | 1.20 mg | 11% |
| 706 | Sweets, maple taffy | Sweets | 1.20 mg | 11% |
| 707 | Granola bar, chewy, chocolate coated, all flavours | Baked Products | 1.20 mg | 11% |
| 708 | Beans, baked, canned, with beef | Legumes and Legume Products | 1.20 mg | 11% |
| 709 | Spices, pepper, black | Spices and Herbs | 1.19 mg | 11% |
| 710 | Peas, green, boiled, drained, with salt | Vegetables and Vegetable Products | 1.19 mg | 11% |
| 711 | Candies, bars, Oh Henry! | Sweets | 1.19 mg | 11% |
| 712 | Lentils, pink, boiled | Legumes and Legume Products | 1.19 mg | 11% |
| 713 | Peas, green, boiled, drained | Vegetables and Vegetable Products | 1.19 mg | 11% |
| 714 | Grains, rice, white, glutinous, flour | Cereals, Grains and Pasta | 1.18 mg | 11% |
| 715 | Bread, protein (includes gluten), toasted | Baked Products | 1.17 mg | 11% |
| 716 | Soybeans, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 1.17 mg | 11% |
| 717 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 1.17 mg | 11% |
| 718 | Snacks, trail mix, tropical | Snacks | 1.17 mg | 11% |
| 719 | Snacks, sesame sticks, wheat-based, salted | Snacks | 1.17 mg | 11% |
| 720 | Sweets, sugars, maple, hard | Sweets | 1.16 mg | 11% |
| 721 | Grains, rice, white, medium-grain, dry | Cereals, Grains and Pasta | 1.16 mg | 11% |
| 722 | Granola bar, chewy, fruit flavour, yogourt coated | Baked Products | 1.16 mg | 11% |
| 723 | Garlic, raw | Vegetables and Vegetable Products | 1.16 mg | 11% |
| 724 | Snacks, tortilla chips, unsalted, low fat | Snacks | 1.15 mg | 10% |
| 725 | Hearts of palm, canned | Vegetables and Vegetable Products | 1.15 mg | 10% |
| 726 | Soybeans, dry, boiled | Legumes and Legume Products | 1.15 mg | 10% |
| 727 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 1.15 mg | 10% |
| 728 | Snacks, tortilla chips, low fat, baked without fat | Snacks | 1.15 mg | 10% |
| 729 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 1.15 mg | 10% |
| 730 | Eppaw, raw | Vegetables and Vegetable Products | 1.15 mg | 10% |
| 731 | Candies, Reese's Pieces | Sweets | 1.15 mg | 10% |
| 732 | Cereal, ready to eat, Cap'n Crunch, Quaker | Breakfast cereals | 1.15 mg | 10% |
| 733 | Soybean, fermented products, tempeh (tempe) | Legumes and Legume Products | 1.14 mg | 10% |
| 734 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 1.14 mg | 10% |
| 735 | Beans, cranberry (roman), boiled, salted | Legumes and Legume Products | 1.14 mg | 10% |
| 736 | Cookie, ladyfinger (without lemon juice or peel) | Baked Products | 1.14 mg | 10% |
| 737 | Beans, cranberry (roman), boiled | Legumes and Legume Products | 1.14 mg | 10% |
| 738 | Seeds, breadnuttree seeds, raw | Nuts and Seeds | 1.13 mg | 10% |
| 739 | spices, pepper, white | Spices and Herbs | 1.13 mg | 10% |
| 740 | Bagel, cinnamon-raisin | Baked Products | 1.13 mg | 10% |
| 741 | Candies, bars, Alpine White bar with almonds | Sweets | 1.13 mg | 10% |
| 742 | Chili without beans, canned | Mixed Dishes | 1.12 mg | 10% |
| 743 | Candies, bars, 5th Avenue | Sweets | 1.12 mg | 10% |
| 744 | Beans, white, canned, solids and liquid, no salt added | Legumes and Legume Products | 1.12 mg | 10% |
| 745 | Soup, onion, dehydrated | Soups, Sauces and Gravies | 1.12 mg | 10% |
| 746 | Beans, black, mature seeds, boiled, salted | Legumes and Legume Products | 1.12 mg | 10% |
| 747 | Beans, black, mature seeds, boiled | Legumes and Legume Products | 1.12 mg | 10% |
| 748 | Grains, teff, cooked | Cereals, Grains and Pasta | 1.11 mg | 10% |
| 749 | Bread, rye | Baked Products | 1.11 mg | 10% |
| 750 | Candies, fudge, chocolate, homemade | Sweets | 1.11 mg | 10% |
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