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 901–950 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 901 | Waffle, whole wheat, low fat | Baked Products | 0.90 mg | 8% |
| 902 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 0.90 mg | 8% |
| 903 | Dessert, pudding, chocolate, dry mix, regular, unprepared | Sweets | 0.90 mg | 8% |
| 904 | Peas, pigeon (red gram), boiled | Legumes and Legume Products | 0.90 mg | 8% |
| 905 | Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 0.90 mg | 8% |
| 906 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 0.90 mg | 8% |
| 907 | Babyfood, cereal, wheat, dry | Babyfoods | 0.89 mg | 8% |
| 908 | Chili con carne with beans, canned | Mixed Dishes | 0.89 mg | 8% |
| 909 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.89 mg | 8% |
| 910 | Croutons, plain | Baked Products | 0.89 mg | 8% |
| 911 | Amaranth leaves, boiled, drained | Vegetables and Vegetable Products | 0.88 mg | 8% |
| 912 | Refried beans | Legumes and Legume Products | 0.88 mg | 8% |
| 913 | Gravy, onion, dehydrated | Soups, Sauces and Gravies | 0.88 mg | 8% |
| 914 | Bread stick, plain | Baked Products | 0.88 mg | 8% |
| 915 | Beans, great northern, boiled, salted | Legumes and Legume Products | 0.88 mg | 8% |
| 916 | Popover, dry mix, unprepared | Baked Products | 0.88 mg | 8% |
| 917 | Beans, great northern, boiled | Legumes and Legume Products | 0.88 mg | 8% |
| 918 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 0.87 mg | 8% |
| 919 | Candies, peanut brittle, homemade | Sweets | 0.87 mg | 8% |
| 920 | Pie, pecan, commercial | Baked Products | 0.87 mg | 8% |
| 921 | Nuts, Chinese chestnuts, raw | Nuts and Seeds | 0.87 mg | 8% |
| 922 | Lasagna, vegetable, frozen, baked | Mixed Dishes | 0.87 mg | 8% |
| 923 | Bread, garlic | Baked Products | 0.87 mg | 8% |
| 924 | Mushroom, boiled, drained, with salt | Vegetables and Vegetable Products | 0.87 mg | 8% |
| 925 | Cake, chocolate, homemade, with chocolate icing (frosting) | Baked Products | 0.87 mg | 8% |
| 926 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 0.87 mg | 8% |
| 927 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 0.87 mg | 8% |
| 928 | Bread, white, commercial | Baked Products | 0.86 mg | 8% |
| 929 | Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving | Baked Products | 0.86 mg | 8% |
| 930 | Bread, white, commercial, reduced sodium | Baked Products | 0.86 mg | 8% |
| 931 | Beans, kidney, light red, boiled, salted | Legumes and Legume Products | 0.86 mg | 8% |
| 932 | Cookie, oatmeal, homemade, with raisins | Baked Products | 0.86 mg | 8% |
| 933 | Candies, candy bits, yogourt covered | Sweets | 0.86 mg | 8% |
| 934 | Bread, garlic, toasted | Baked Products | 0.86 mg | 8% |
| 935 | Grains, amaranth, cooked | Cereals, Grains and Pasta | 0.86 mg | 8% |
| 936 | Beans, kidney, light red, boiled | Legumes and Legume Products | 0.86 mg | 8% |
| 937 | Snacks, crisped rice bar, chocolate chip | Snacks | 0.86 mg | 8% |
| 938 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 0.85 mg | 8% |
| 939 | Spinach souffle, homemade | Vegetables and Vegetable Products | 0.85 mg | 8% |
| 940 | Snacks, pretzels, hard, plain, unsalted | Snacks | 0.85 mg | 8% |
| 941 | Wheat, vital wheat gluten | Cereals, Grains and Pasta | 0.85 mg | 8% |
| 942 | Corn fritter | Baked Products | 0.84 mg | 8% |
| 943 | Beans, legumes, mung (green gram), boiled | Legumes and Legume Products | 0.84 mg | 8% |
| 944 | Beans, legumes, mung (green gram), boiled, salted | Legumes and Legume Products | 0.84 mg | 8% |
| 945 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 0.84 mg | 8% |
| 946 | Bread, pita, white | Baked Products | 0.84 mg | 8% |
| 947 | Grains, couscous, dry | Cereals, Grains and Pasta | 0.83 mg | 8% |
| 948 | Sweets, syrups, chocolate, fudge-type | Sweets | 0.83 mg | 8% |
| 949 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 0.83 mg | 8% |
| 950 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 0.83 mg | 8% |
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