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 801–850 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 1.05 mg | 10% |
| 802 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 1.05 mg | 10% |
| 803 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 1.05 mg | 10% |
| 804 | Bread, French or Vienna (also sourdough) | Baked Products | 1.04 mg | 9% |
| 805 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork | Legumes and Legume Products | 1.04 mg | 9% |
| 806 | Peas, pigeon, raw | Vegetables and Vegetable Products | 1.04 mg | 9% |
| 807 | Soybeans, mature seeds, sprouted, bean sprouts, steamed | Vegetables and Vegetable Products | 1.04 mg | 9% |
| 808 | Croissant, apple, commercial | Baked Products | 1.03 mg | 9% |
| 809 | Beans, navy, boiled, salted | Legumes and Legume Products | 1.03 mg | 9% |
| 810 | Beans, lima, dry, baby, boiled | Legumes and Legume Products | 1.03 mg | 9% |
| 811 | Mushroom, shiitake, raw | Vegetables and Vegetable Products | 1.03 mg | 9% |
| 812 | Cowpeas, boiled, drained, with salt | Vegetables and Vegetable Products | 1.03 mg | 9% |
| 813 | Beans, navy, boiled | Legumes and Legume Products | 1.03 mg | 9% |
| 814 | Rice, spanish rice mix, unprepared | Mixed Dishes | 1.03 mg | 9% |
| 815 | Beans, lima, dry, baby, boiled, salted | Legumes and Legume Products | 1.03 mg | 9% |
| 816 | Seeds, breadfruit seeds, roasted | Nuts and Seeds | 1.03 mg | 9% |
| 817 | Cowpeas (black-eyed peas), immature seeds, boiled, drained | Vegetables and Vegetable Products | 1.03 mg | 9% |
| 818 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 1.02 mg | 9% |
| 819 | Pie, pecan, homemade | Baked Products | 1.02 mg | 9% |
| 820 | Roll, dinner, oat bran | Baked Products | 1.02 mg | 9% |
| 821 | Grains, rice, white, long-grain, parboiled, dry | Cereals, Grains and Pasta | 1.02 mg | 9% |
| 822 | Spices, allspice, ground | Spices and Herbs | 1.01 mg | 9% |
| 823 | Coffee, instant, mocha, powder, with whitener and artificial sweetener, decaffeinated | Beverages | 1.01 mg | 9% |
| 824 | Margarine, tub, non-hydrogenated, canola and olive oil | Fats and Oils | 1.01 mg | 9% |
| 825 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 1.01 mg | 9% |
| 826 | Broadbeans (fava beans), dry, boiled | Legumes and Legume Products | 1.01 mg | 9% |
| 827 | Broadbeans (fava beans), dry, boiled, with salt | Legumes and Legume Products | 1.01 mg | 9% |
| 828 | Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener | Beverages | 1.01 mg | 9% |
| 829 | Cowpeas (black-eyed peas), immature seeds, raw | Vegetables and Vegetable Products | 1.01 mg | 9% |
| 830 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 1.00 mg | 9% |
| 831 | Peas, split, boiled, salted | Legumes and Legume Products | 1.00 mg | 9% |
| 832 | Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise | Mixed Dishes | 1.00 mg | 9% |
| 833 | Snacks, bagel chips | Snacks | 1.00 mg | 9% |
| 834 | Beans, kidney, all types, boiled | Legumes and Legume Products | 1.00 mg | 9% |
| 835 | Apricots, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 1.00 mg | 9% |
| 836 | Peas, split, boiled | Legumes and Legume Products | 1.00 mg | 9% |
| 837 | Sweets, molasses, blackstrap | Sweets | 1.00 mg | 9% |
| 838 | Broadbeans (fava beans), in pod, raw | Vegetables and Vegetable Products | 1.00 mg | 9% |
| 839 | Gravy, au jus, canned | Soups, Sauces and Gravies | 1.00 mg | 9% |
| 840 | Snacks, potato sticks | Snacks | 0.99 mg | 9% |
| 841 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 0.99 mg | 9% |
| 842 | Candies, bars, 100 Grand | Sweets | 0.99 mg | 9% |
| 843 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 0.99 mg | 9% |
| 844 | Beans, pinto, boiled | Legumes and Legume Products | 0.98 mg | 9% |
| 845 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 0.98 mg | 9% |
| 846 | Tea, instant, unsweetened, lemon flavour, powder | Beverages | 0.98 mg | 9% |
| 847 | Beans, pinto, boiled, salted | Legumes and Legume Products | 0.98 mg | 9% |
| 848 | Cracker, multigrain | Baked Products | 0.98 mg | 9% |
| 849 | Bread, wheat germ | Baked Products | 0.98 mg | 9% |
| 850 | Soup, tomato vegetable, dehydrated | Soups, Sauces and Gravies | 0.98 mg | 9% |
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