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 751–800 of 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 751 | Vegetarian fillets | Legumes and Legume Products | 1.40 mg | 13% |
| 752 | Peppers, pasilla, dried | Vegetables and Vegetable Products | 1.40 mg | 13% |
| 753 | Beans, baked, canned, no salt added | Legumes and Legume Products | 1.40 mg | 13% |
| 754 | Babyfood, rice and apples, dry | Baby Foods | 1.40 mg | 13% |
| 755 | Muffins, English, mixed-grain (includes granola) | Baked Products | 1.39 mg | 13% |
| 756 | Winged bean tuber, raw | Vegetables and Vegetable Products | 1.39 mg | 13% |
| 757 | Cornmeal, white, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 1.39 mg | 13% |
| 758 | Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 1.39 mg | 13% |
| 759 | Beans, white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.38 mg | 13% |
| 760 | Beans, white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.38 mg | 13% |
| 761 | Bread, rice bran, toasted | Baked Products | 1.38 mg | 13% |
| 762 | Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor | Snacks | 1.38 mg | 13% |
| 763 | Lupins, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.38 mg | 13% |
| 764 | Lupins, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.38 mg | 13% |
| 765 | TACO BELL, BURRITO SUPREME with steak | Fast Foods | 1.38 mg | 13% |
| 766 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 1.38 mg | 13% |
| 767 | Edamame, frozen, prepared | Vegetables and Vegetable Products | 1.37 mg | 12% |
| 768 | Crackers, melba toast, rye (includes pumpernickel) | Baked Products | 1.36 mg | 12% |
| 769 | Bread, wheat, sprouted, toasted | Baked Products | 1.36 mg | 12% |
| 770 | Bread, reduced-calorie, wheat | Baked Products | 1.35 mg | 12% |
| 771 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX | Snacks | 1.35 mg | 12% |
| 772 | Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 1.35 mg | 12% |
| 773 | CARRABBA'S ITALIAN GRILL, lasagne | Restaurant Foods | 1.35 mg | 12% |
| 774 | Udi's, Gluten Free, Whole Grain Dinner Rolls | Baked Products | 1.35 mg | 12% |
| 775 | Bread, reduced-calorie, white | Baked Products | 1.34 mg | 12% |
| 776 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor | Snacks | 1.34 mg | 12% |
| 777 | Snacks, granola bar, chewy, reduced sugar, all flavors | Snacks | 1.34 mg | 12% |
| 778 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.34 mg | 12% |
| 779 | Wild rice, cooked | Cereal Grains and Pasta | 1.34 mg | 12% |
| 780 | Snack, Pretzel, hard chocolate coated | Snacks | 1.33 mg | 12% |
| 781 | Sauce, pesto, BUITONI, pesto with basil, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 1.33 mg | 12% |
| 782 | Sauce, pesto, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 1.33 mg | 12% |
| 783 | Mushrooms, shiitake, cooked, with salt | Vegetables and Vegetable Products | 1.33 mg | 12% |
| 784 | Rye flour, light | Cereal Grains and Pasta | 1.33 mg | 12% |
| 785 | Mushrooms, shiitake, cooked, without salt | Vegetables and Vegetable Products | 1.33 mg | 12% |
| 786 | Focaccia, Italian flatbread, plain | Baked Products | 1.33 mg | 12% |
| 787 | Candies, dark chocolate coated coffee beans | Sweets | 1.32 mg | 12% |
| 788 | Fungi, Cloud ears, dried | Vegetables and Vegetable Products | 1.32 mg | 12% |
| 789 | Edamame, frozen, unprepared | Vegetables and Vegetable Products | 1.32 mg | 12% |
| 790 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan | Baked Products | 1.32 mg | 12% |
| 791 | Tortillas, ready-to-bake or -fry, corn | Baked Products | 1.31 mg | 12% |
| 792 | Bread, rice bran | Baked Products | 1.31 mg | 12% |
| 793 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, liquid concentrate, with ARA and DHA | Baby Foods | 1.31 mg | 12% |
| 794 | OLIVE GARDEN, lasagna classico | Restaurant Foods | 1.31 mg | 12% |
| 795 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted | Baked Products | 1.30 mg | 12% |
| 796 | Cereals ready-to-eat, RALSTON CRISP RICE | Breakfast Cereals | 1.30 mg | 12% |
| 797 | Soup, pea, green, canned, condensed | Soups, Sauces, and Gravies | 1.30 mg | 12% |
| 798 | DIGIORNO Pizza, supreme topping, rising crust, frozen, baked | Fast Foods | 1.30 mg | 12% |
| 799 | Nuts, macadamia nuts, raw | Nut and Seed Products | 1.30 mg | 12% |
| 800 | Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow | Snacks | 1.30 mg | 12% |
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