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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Snacks, granola bars, soft, uncoated, chocolate chip | Snacks | 1.30 mg | 12% |
| 802 | Sandwich spread, meatless | Legumes and Legume Products | 1.30 mg | 12% |
| 803 | Snacks, granola bars, soft, uncoated, raisin | Snacks | 1.30 mg | 12% |
| 804 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.29 mg | 12% |
| 805 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.29 mg | 12% |
| 806 | Nuts, macadamia nuts, dry roasted, without salt added | Nut and Seed Products | 1.29 mg | 12% |
| 807 | Candies, REESE'S NUTRAGEOUS Candy Bar | Sweets | 1.29 mg | 12% |
| 808 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, Liquid concentrate, not reconstituted | Baby Foods | 1.29 mg | 12% |
| 809 | Nuts, macadamia nuts, dry roasted, with salt added | Nut and Seed Products | 1.29 mg | 12% |
| 810 | Raspberry juice concentrate | Fruits and Fruit Juices | 1.29 mg | 12% |
| 811 | Snacks, corn-based, extruded, chips, plain | Snacks | 1.29 mg | 12% |
| 812 | Cereals ready-to-eat, BARBARA'S PUFFINS, original | Breakfast Cereals | 1.28 mg | 12% |
| 813 | Winged bean leaves, raw | Vegetables and Vegetable Products | 1.28 mg | 12% |
| 814 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, Liquid concentrate, not reconstituted | Baby Foods | 1.28 mg | 12% |
| 815 | Lentils, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.27 mg | 12% |
| 816 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.27 mg | 12% |
| 817 | DOMINO'S 14" EXTRAVAGANZZA FEAST Pizza, Classic Hand-Tossed Crust | Fast Foods | 1.27 mg | 12% |
| 818 | Snacks, tortilla chips, taco-flavor | Snacks | 1.27 mg | 12% |
| 819 | Muffin, blueberry, commercially prepared, low-fat | Baked Products | 1.27 mg | 12% |
| 820 | Veggie burgers or soyburgers, unprepared | Legumes and Legume Products | 1.26 mg | 11% |
| 821 | Baking chocolate, mexican, squares | Sweets | 1.26 mg | 11% |
| 822 | Bread, rye, toasted | Baked Products | 1.25 mg | 11% |
| 823 | Bread, wheat, sprouted | Baked Products | 1.25 mg | 11% |
| 824 | Candies, M&M MARS Pretzel Chocolate Candies | Sweets | 1.25 mg | 11% |
| 825 | Spelt, cooked | Cereal Grains and Pasta | 1.25 mg | 11% |
| 826 | Pie Crust, Cookie-type, Graham Cracker, Ready Crust | Baked Products | 1.25 mg | 11% |
| 827 | Bread, naan, whole wheat, commercially prepared, refrigerated | Baked Products | 1.24 mg | 11% |
| 828 | Bread, cracked-wheat | Baked Products | 1.24 mg | 11% |
| 829 | Peas, green, raw | Vegetables and Vegetable Products | 1.24 mg | 11% |
| 830 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 1.24 mg | 11% |
| 831 | Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping | Baked Products | 1.23 mg | 11% |
| 832 | Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar | Snacks | 1.23 mg | 11% |
| 833 | Seaweed, kelp, raw | Vegetables and Vegetable Products | 1.23 mg | 11% |
| 834 | Tostada shells, corn | Baked Products | 1.23 mg | 11% |
| 835 | Pasta, fresh-refrigerated, plain, as purchased | Cereal Grains and Pasta | 1.22 mg | 11% |
| 836 | Yellow rice with seasoning, dry packet mix, unprepared | Meals, Entrees, and Side Dishes | 1.21 mg | 11% |
| 837 | Beans, baked, canned, with beef | Legumes and Legume Products | 1.20 mg | 11% |
| 838 | Snacks, granola bar, QUAKER, DIPPS, all flavors | Snacks | 1.20 mg | 11% |
| 839 | Snacks, tortilla chips, nacho-flavor, made with enriched masa flour | Snacks | 1.20 mg | 11% |
| 840 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 1.20 mg | 11% |
| 841 | Frankfurter, meatless | Legumes and Legume Products | 1.20 mg | 11% |
| 842 | Rice, white, glutinous, unenriched, uncooked | Cereal Grains and Pasta | 1.20 mg | 11% |
| 843 | Pancakes, special dietary, dry mix | Baked Products | 1.19 mg | 11% |
| 844 | Bread, reduced-calorie, oat bran, toasted | Baked Products | 1.19 mg | 11% |
| 845 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, liquid concentrate | Baby Foods | 1.19 mg | 11% |
| 846 | Spices, pepper, black | Spices and Herbs | 1.19 mg | 11% |
| 847 | Peas, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.19 mg | 11% |
| 848 | Peas, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.19 mg | 11% |
| 849 | Stew, hominy with mutton (Navajo) | American Indian/Alaska Native Foods | 1.19 mg | 11% |
| 850 | Candies, NESTLE, OH HENRY! Bar | Sweets | 1.19 mg | 11% |
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