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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Bread, whole-wheat, prepared from recipe | Baked Products | 1.50 mg | 14% |
| 702 | Falafel, home-prepared | Legumes and Legume Products | 1.50 mg | 14% |
| 703 | Babyfood, cereal, rice, with bananas, dry | Baby Foods | 1.50 mg | 14% |
| 704 | Candies, sweet chocolate | Sweets | 1.50 mg | 14% |
| 705 | Snacks, granola bars, soft, uncoated, plain | Snacks | 1.50 mg | 14% |
| 706 | Sauce, alfredo mix, dry | Soups, Sauces, and Gravies | 1.49 mg | 14% |
| 707 | Puddings, chocolate flavor, low calorie, regular, dry mix | Sweets | 1.49 mg | 14% |
| 708 | Bread, pumpernickel | Baked Products | 1.48 mg | 13% |
| 709 | Nuts, almond paste | Nut and Seed Products | 1.48 mg | 13% |
| 710 | Rolls, pumpernickel | Baked Products | 1.48 mg | 13% |
| 711 | Tamales (Navajo) | American Indian/Alaska Native Foods | 1.48 mg | 13% |
| 712 | Bread, wheat, toasted | Baked Products | 1.47 mg | 13% |
| 713 | Syrups, maple | Sweets | 1.47 mg | 13% |
| 714 | Beans, baked, canned, with pork | Legumes and Legume Products | 1.46 mg | 13% |
| 715 | Sausage, meatless | Legumes and Legume Products | 1.46 mg | 13% |
| 716 | Beverages, Cocoa mix, powder | Beverages | 1.46 mg | 13% |
| 717 | Tortilla chips, yellow, plain, salted | Snacks | 1.46 mg | 13% |
| 718 | Crackers, saltines, whole wheat (includes multi-grain) | Baked Products | 1.46 mg | 13% |
| 719 | Bread, kneel down (Navajo) | American Indian/Alaska Native Foods | 1.46 mg | 13% |
| 720 | Bread, crumbs, dry, grated, plain | Baked Products | 1.45 mg | 13% |
| 721 | PIZZA HUT 12" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 1.45 mg | 13% |
| 722 | Infant formula, MEAD JOHNSON, Enfamil Premature 30 Calories, ready to feed, with ARA and DHA | Baby Foods | 1.45 mg | 13% |
| 723 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar | Baked Products | 1.45 mg | 13% |
| 724 | Hummus, commercial | Legumes and Legume Products | 1.44 mg | 13% |
| 725 | Winged beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.44 mg | 13% |
| 726 | Winged beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.44 mg | 13% |
| 727 | Bread, potato | Baked Products | 1.44 mg | 13% |
| 728 | Bread, crumbs, dry, grated, seasoned | Baked Products | 1.43 mg | 13% |
| 729 | Rice, white, long-grain, precooked or instant, enriched, dry | Cereal Grains and Pasta | 1.43 mg | 13% |
| 730 | Nuts, chestnuts, japanese, roasted | Nut and Seed Products | 1.43 mg | 13% |
| 731 | Candies, fudge, chocolate, with nuts, prepared-from-recipe | Sweets | 1.43 mg | 13% |
| 732 | Snacks, tortilla chips, ranch-flavor | Snacks | 1.43 mg | 13% |
| 733 | Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors | Snacks | 1.42 mg | 13% |
| 734 | Peppers, ancho, dried | Vegetables and Vegetable Products | 1.42 mg | 13% |
| 735 | Snacks, granola bar, fruit-filled, nonfat | Snacks | 1.42 mg | 13% |
| 736 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.42 mg | 13% |
| 737 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.42 mg | 13% |
| 738 | Snacks, granola bars, soft, almond, confectioners coating | Snacks | 1.41 mg | 13% |
| 739 | Sauce, sofrito, prepared from recipe | Soups, Sauces, and Gravies | 1.41 mg | 13% |
| 740 | Nuts, chestnuts, chinese, dried | Nut and Seed Products | 1.41 mg | 13% |
| 741 | Pasta, dry, enriched | Cereal Grains and Pasta | 1.41 mg | 13% |
| 742 | Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip | Snacks | 1.41 mg | 13% |
| 743 | Pasta, dry, unenriched | Cereal Grains and Pasta | 1.41 mg | 13% |
| 744 | Taco shells, baked, without added salt | Baked Products | 1.40 mg | 13% |
| 745 | Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) | Baked Products | 1.40 mg | 13% |
| 746 | Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors | Snacks | 1.40 mg | 13% |
| 747 | Gravy, unspecified type, dry | Soups, Sauces, and Gravies | 1.40 mg | 13% |
| 748 | Babyfood, cereal, mixed, with bananas, dry | Baby Foods | 1.40 mg | 13% |
| 749 | DIGIORNO Pizza, supreme topping, thin crispy crust, frozen, baked | Fast Foods | 1.40 mg | 13% |
| 750 | Pasta, fresh-refrigerated, spinach, as purchased | Cereal Grains and Pasta | 1.40 mg | 13% |
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