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 851–900 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 851 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 0.97 mg | 9% |
| 852 | English muffin, raisin-cinnamon (apple cinnamon) | Baked Products | 0.97 mg | 9% |
| 853 | Roll, dinner, rye | Baked Products | 0.97 mg | 9% |
| 854 | Snacks, potato chips, barbecue flavour | Snacks | 0.97 mg | 9% |
| 855 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 0.97 mg | 9% |
| 856 | Margarine, stick, canola and/or soybean oil | Fats and Oils | 0.97 mg | 9% |
| 857 | Cookie, brownie, homemade | Baked Products | 0.97 mg | 9% |
| 858 | Beans, navy, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.97 mg | 9% |
| 859 | Beans, navy, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.97 mg | 9% |
| 860 | Beans, pink, boiled | Legumes and Legume Products | 0.96 mg | 9% |
| 861 | Mushroom, shiitake, stir-fried, no fat added | Vegetables and Vegetable Products | 0.96 mg | 9% |
| 862 | Beans, pink, boiled, salted | Legumes and Legume Products | 0.96 mg | 9% |
| 863 | Nuts, coconut cream (liquid from grated meat), raw | Nuts and Seeds | 0.96 mg | 9% |
| 864 | Coffee, instant, with sugar, mocha flavour, powder | Beverages | 0.96 mg | 9% |
| 865 | Gravy, brown instant, dry | Soups, Sauces and Gravies | 0.96 mg | 9% |
| 866 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), lactose free, vegan | Fats and Oils | 0.96 mg | 9% |
| 867 | Bread, white, commercial, toasted | Baked Products | 0.95 mg | 9% |
| 868 | Beans, lima, dry, large, boiled, salted | Legumes and Legume Products | 0.95 mg | 9% |
| 869 | Beans, lima, dry, large, boiled | Legumes and Legume Products | 0.95 mg | 9% |
| 870 | Bread, white, commercial, with added fibre | Baked Products | 0.95 mg | 9% |
| 871 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 0.95 mg | 9% |
| 872 | Croutons, seasoned | Baked Products | 0.94 mg | 9% |
| 873 | Roll (kaiser), hard | Baked Products | 0.94 mg | 9% |
| 874 | Snacks, pretzels, soft | Snacks | 0.94 mg | 9% |
| 875 | Tortilla, ready-to-bake / fry, corn, unsalted | Baked Products | 0.94 mg | 9% |
| 876 | Snacks, pretzels, soft, unsalted | Snacks | 0.94 mg | 9% |
| 877 | Spices, rosemary, fresh | Spices and Herbs | 0.93 mg | 8% |
| 878 | Cookie, oatmeal, homemade, without raisins | Baked Products | 0.93 mg | 8% |
| 879 | Candies, bars, Mr Goodbar | Sweets | 0.93 mg | 8% |
| 880 | Nuts, Chinese chestnuts, roasted | Nuts and Seeds | 0.93 mg | 8% |
| 881 | Cookie, chocolate chip, homemade, made with margarine | Baked Products | 0.93 mg | 8% |
| 882 | Bread stuffing, dry mix, unprepared | Baked Products | 0.93 mg | 8% |
| 883 | Carob (St. John's bread), flour | Legumes and Legume Products | 0.92 mg | 8% |
| 884 | Fast foods, brownie | Fast Foods | 0.92 mg | 8% |
| 885 | Candies, bars, Twix, chocolate fudge cookie | Sweets | 0.92 mg | 8% |
| 886 | Potato, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 0.92 mg | 8% |
| 887 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 0.92 mg | 8% |
| 888 | Soybeans, green (edamame), boiled, drained | Vegetables and Vegetable Products | 0.91 mg | 8% |
| 889 | Grains, wheat flour, white, cake flour | Cereals, Grains and Pasta | 0.91 mg | 8% |
| 890 | Soybeans, green (edamame), boiled, drained, with salt | Vegetables and Vegetable Products | 0.91 mg | 8% |
| 891 | Potato, mashed, dehydrated, granules without milk, unprepared | Vegetables and Vegetable Products | 0.91 mg | 8% |
| 892 | Grains, millet, cooked | Cereals, Grains and Pasta | 0.91 mg | 8% |
| 893 | Spices, dill weed, fresh | Spices and Herbs | 0.91 mg | 8% |
| 894 | Soup, potato, instant, dehydrated, unprepared | Soups, Sauces and Gravies | 0.91 mg | 8% |
| 895 | Peas, pigeon (red gram), boiled, salted | Legumes and Legume Products | 0.90 mg | 8% |
| 896 | Amaranth leaves, fresh | Vegetables and Vegetable Products | 0.90 mg | 8% |
| 897 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 0.90 mg | 8% |
| 898 | Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 0.90 mg | 8% |
| 899 | Peas, pigeon (red gram), boiled | Legumes and Legume Products | 0.90 mg | 8% |
| 900 | Bagel, oat bran | Baked Products | 0.90 mg | 8% |
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