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 51–100 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Cereal, ready to eat, All Bran Original, Kellogg's | Breakfast cereals | 6.48 mg | 59% |
| 52 | Nuts, pine nuts, pignolia, dried | Nuts and Seeds | 6.45 mg | 59% |
| 53 | Sweets, cocoa, powder, unsweetened, dutch process | Sweets | 6.37 mg | 58% |
| 54 | Dessert, rennin, tablets, unsweetened | Sweets | 6.36 mg | 58% |
| 55 | Spices, thyme, dried | Spices and Herbs | 6.18 mg | 56% |
| 56 | Black-eyed peas (cowpeas), catjang, raw | Legumes and Legume Products | 6.11 mg | 56% |
| 57 | Parsley, freeze-dried | Vegetables and Vegetable Products | 6.11 mg | 56% |
| 58 | Spices, mustard seed, yellow | Spices and Herbs | 6.08 mg | 55% |
| 59 | Grains, rice bran, crude | Cereals, Grains and Pasta | 6.04 mg | 55% |
| 60 | Seeds, cottonseed kernels, roasted | Nuts and Seeds | 6.00 mg | 55% |
| 61 | Peanut flour, low-fat | Legumes and Legume Products | 5.99 mg | 54% |
| 62 | Grains, rice, wild, dry | Cereals, Grains and Pasta | 5.96 mg | 54% |
| 63 | Kanpyo (dried gourd strips) | Vegetables and Vegetable Products | 5.86 mg | 53% |
| 64 | Seaweed, agar, dried | Vegetables and Vegetable Products | 5.80 mg | 53% |
| 65 | Nuts, cashew nuts, raw | Nuts and Seeds | 5.78 mg | 53% |
| 66 | Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's | Breakfast cereals | 5.70 mg | 52% |
| 67 | Grains, rye flour, dark | Cereals, Grains and Pasta | 5.62 mg | 51% |
| 68 | Nuts, cashew nuts, dry roasted, salted | Nuts and Seeds | 5.60 mg | 51% |
| 69 | Nuts, cashew nuts, dry roasted | Nuts and Seeds | 5.60 mg | 51% |
| 70 | Spices, caraway seed | Spices and Herbs | 5.50 mg | 50% |
| 71 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 5.48 mg | 50% |
| 72 | Nuts, cashew nuts, oil roasted, salted | Nuts and Seeds | 5.35 mg | 49% |
| 73 | Nuts, cashew nuts, oil roasted | Nuts and Seeds | 5.35 mg | 49% |
| 74 | Spices, anise seeds | Spices and Herbs | 5.30 mg | 48% |
| 75 | Seeds, sunflower seed kernels, toasted | Nuts and Seeds | 5.30 mg | 48% |
| 76 | Seeds, sunflower seed kernels, toasted, salted | Nuts and Seeds | 5.30 mg | 48% |
| 77 | Seeds, sunflower seed kernels, dry roasted | Nuts and Seeds | 5.29 mg | 48% |
| 78 | Snacks, crisped rice bar, almond | Snacks | 5.29 mg | 48% |
| 79 | Seeds, sunflower seed kernels, dry roasted, salted | Nuts and Seeds | 5.29 mg | 48% |
| 80 | Cereal, ready to eat, All Bran Buds, Kellogg's | Breakfast cereals | 5.26 mg | 48% |
| 81 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 5.21 mg | 47% |
| 82 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 5.21 mg | 47% |
| 83 | Spices, dill seed | Spices and Herbs | 5.20 mg | 47% |
| 84 | Nuts, cashew butter, plain | Nuts and Seeds | 5.16 mg | 47% |
| 85 | Chives, freeze-dried | Vegetables and Vegetable Products | 5.12 mg | 47% |
| 86 | Peanut flour, defatted, salted | Legumes and Legume Products | 5.10 mg | 46% |
| 87 | Nuts, pecans, dry roasted, salted | Nuts and Seeds | 5.07 mg | 46% |
| 88 | Nuts, pecans, dry roasted | Nuts and Seeds | 5.07 mg | 46% |
| 89 | Soy meal, defatted, raw | Legumes and Legume Products | 5.06 mg | 46% |
| 90 | Seeds, safflower seed kernels, dried | Nuts and Seeds | 5.05 mg | 46% |
| 91 | Beans, adzuki, raw | Legumes and Legume Products | 5.04 mg | 46% |
| 92 | Seeds, safflower seed meal, partially defatted | Nuts and Seeds | 5.01 mg | 46% |
| 93 | Seeds, sunflower seed kernels, dried | Nuts and Seeds | 5.00 mg | 45% |
| 94 | Seeds, sunflower seed flour, partially defatted | Nuts and Seeds | 4.95 mg | 45% |
| 95 | Nuts, almonds, toasted, unblanched | Nuts and Seeds | 4.92 mg | 45% |
| 96 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 4.90 mg | 45% |
| 97 | Tofu, koyadofu, dried-frozen (prepared with calcium sulphate) | Legumes and Legume Products | 4.90 mg | 45% |
| 98 | Soybeans, dry, raw | Legumes and Legume Products | 4.89 mg | 44% |
| 99 | Seeds, sunflower seed butter | Nuts and Seeds | 4.89 mg | 44% |
| 100 | Seeds, sunflower seed butter, salted | Nuts and Seeds | 4.89 mg | 44% |
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