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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 901 | Bread, oatmeal, toasted | Baked Products | 1.11 mg | 10% |
| 902 | Crackers, standard snack-type, with whole wheat | Baked Products | 1.11 mg | 10% |
| 903 | Gravy, brown, dry | Soups, Sauces, and Gravies | 1.11 mg | 10% |
| 904 | Teff, cooked | Cereal Grains and Pasta | 1.11 mg | 10% |
| 905 | Candies, MARS SNACKFOOD US, MARS Almond Bar | Sweets | 1.11 mg | 10% |
| 906 | Candies, fudge, chocolate, prepared-from-recipe | Sweets | 1.11 mg | 10% |
| 907 | Crackers, rusk toast | Baked Products | 1.10 mg | 10% |
| 908 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | Breakfast Cereals | 1.10 mg | 10% |
| 909 | Soup, black bean, canned, condensed | Soups, Sauces, and Gravies | 1.10 mg | 10% |
| 910 | Babyfood, cookies | Baby Foods | 1.10 mg | 10% |
| 911 | Nuts, coconut meat, raw | Nut and Seed Products | 1.10 mg | 10% |
| 912 | Nuts, chestnuts, japanese, raw | Nut and Seed Products | 1.10 mg | 10% |
| 913 | Epazote, raw | Vegetables and Vegetable Products | 1.10 mg | 10% |
| 914 | Bamboo shoots, raw | Vegetables and Vegetable Products | 1.10 mg | 10% |
| 915 | Rice, white, short-grain, raw, unenriched | Cereal Grains and Pasta | 1.10 mg | 10% |
| 916 | Rice, white, short-grain, enriched, uncooked | Cereal Grains and Pasta | 1.10 mg | 10% |
| 917 | Candies, MOUNDS Candy Bar | Sweets | 1.10 mg | 10% |
| 918 | Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 1.10 mg | 10% |
| 919 | Mushrooms, brown, italian, or crimini, raw | Vegetables and Vegetable Products | 1.10 mg | 10% |
| 920 | Bagels, wheat | Baked Products | 1.10 mg | 10% |
| 921 | Beans, small white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.09 mg | 10% |
| 922 | Beans, small white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.09 mg | 10% |
| 923 | Spearmint, fresh | Spices and Herbs | 1.09 mg | 10% |
| 924 | Cookies, chocolate wafers | Baked Products | 1.09 mg | 10% |
| 925 | Hummus, home prepared | Legumes and Legume Products | 1.09 mg | 10% |
| 926 | Spices, saffron | Spices and Herbs | 1.09 mg | 10% |
| 927 | Snacks, potato chips, plain, unsalted | Snacks | 1.09 mg | 10% |
| 928 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted | Snacks | 1.09 mg | 10% |
| 929 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted | Snacks | 1.09 mg | 10% |
| 930 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 1.09 mg | 10% |
| 931 | Snacks, potato chips, plain, salted | Snacks | 1.09 mg | 10% |
| 932 | Quinoa, cooked | Cereal Grains and Pasta | 1.09 mg | 10% |
| 933 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 1.09 mg | 10% |
| 934 | Yardlong beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.08 mg | 10% |
| 935 | Yardlong beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.08 mg | 10% |
| 936 | Pasta, gluten-free, rice flour and rice bran extract, cooked, DE BOLES | Cereal Grains and Pasta | 1.08 mg | 10% |
| 937 | Spaghetti, spinach, cooked | Cereal Grains and Pasta | 1.08 mg | 10% |
| 938 | Beans, kidney, red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.07 mg | 10% |
| 939 | Beans, kidney, red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.07 mg | 10% |
| 940 | Tofu, extra firm, prepared with nigari | Legumes and Legume Products | 1.07 mg | 10% |
| 941 | Beans, kidney, all types, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.07 mg | 10% |
| 942 | Muffins, English, wheat | Baked Products | 1.07 mg | 10% |
| 943 | Parsley, fresh | Vegetables and Vegetable Products | 1.07 mg | 10% |
| 944 | Beans, yellow, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.06 mg | 10% |
| 945 | Beans, yellow, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.06 mg | 10% |
| 946 | Infant formula, PBM PRODUCTS, store brand, soy, liquid concentrate, not reconstituted | Baby Foods | 1.06 mg | 10% |
| 947 | Infant formula, PBM PRODUCTS, store brand, liquid concentrate, not reconstituted | Baby Foods | 1.06 mg | 10% |
| 948 | Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour | Snacks | 1.06 mg | 10% |
| 949 | Candies, REESE'S BITES | Sweets | 1.06 mg | 10% |
| 950 | Candies, MARS SNACKFOOD US, TWIX Caramel Cookie Bars | Sweets | 1.06 mg | 10% |
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