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 291 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 3.23 mg | 29% |
| 52 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 3.23 mg | 29% |
| 53 | Almond butter, creamy | Nut and Seed Products | 3.18 mg | 29% |
| 54 | Chickpeas, (garbanzo beans, bengal gram), dry | Legumes and Legume Products | 3.12 mg | 28% |
| 55 | Peanut butter, creamy | Legumes and Legume Products | 3.06 mg | 28% |
| 56 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 3.03 mg | 28% |
| 57 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 3.03 mg | 28% |
| 58 | Flour, amaranth | Cereal Grains and Pasta | 3.00 mg | 27% |
| 59 | Nuts, almonds, whole, raw | Nut and Seed Products | 2.87 mg | 26% |
| 60 | Oats, whole grain, steel cut | Cereal Grains and Pasta | 2.84 mg | 26% |
| 61 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 2.84 mg | 26% |
| 62 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 2.84 mg | 26% |
| 63 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 2.80 mg | 25% |
| 64 | Flour, almond | Nut and Seed Products | 2.79 mg | 25% |
| 65 | Peanuts, raw | Legumes and Legume Products | 2.78 mg | 25% |
| 66 | Flour, quinoa | Cereal Grains and Pasta | 2.77 mg | 25% |
| 67 | Nuts, walnuts, English, halves, raw | Nut and Seed Products | 2.76 mg | 25% |
| 68 | Flour, oat, whole grain | Cereal Grains and Pasta | 2.75 mg | 25% |
| 69 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 2.74 mg | 25% |
| 70 | Beans, cannellini, dry | Legumes and Legume Products | 2.72 mg | 25% |
| 71 | Rice, red, unenriched, dry, raw | Cereal Grains and Pasta | 2.56 mg | 23% |
| 72 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 2.54 mg | 23% |
| 73 | Nuts, hazelnuts or filberts, raw | Nut and Seed Products | 2.33 mg | 21% |
| 74 | Flour, rye | Cereal Grains and Pasta | 2.33 mg | 21% |
| 75 | Millet, whole grain | Cereal Grains and Pasta | 2.26 mg | 21% |
| 76 | Buckwheat, whole grain | Cereal Grains and Pasta | 2.24 mg | 20% |
| 77 | Nuts, pistachio nuts, raw | Nut and Seed Products | 2.18 mg | 20% |
| 78 | Bulgur, dry, raw | Cereal Grains and Pasta | 2.15 mg | 20% |
| 79 | Flour, barley | Cereal Grains and Pasta | 2.14 mg | 19% |
| 80 | Flour, rice, brown | Cereal Grains and Pasta | 1.91 mg | 17% |
| 81 | Rice, brown, long grain, unenriched, raw | Cereal Grains and Pasta | 1.85 mg | 17% |
| 82 | Fonio, grain, dry, raw | Cereal Grains and Pasta | 1.85 mg | 17% |
| 83 | Sorghum, whole grain, white, dry, raw | Cereal Grains and Pasta | 1.77 mg | 16% |
| 84 | Bread, whole-wheat, commercially prepared | Baked Products | 1.76 mg | 16% |
| 85 | Flour, buckwheat | Cereal Grains and Pasta | 1.75 mg | 16% |
| 86 | Rice, black, unenriched, raw | Cereal Grains and Pasta | 1.72 mg | 16% |
| 87 | Flour, sorghum | Cereal Grains and Pasta | 1.66 mg | 15% |
| 88 | Corn flour, masa harina, white or yellow, dry, raw | Cereal Grains and Pasta | 1.62 mg | 15% |
| 89 | Hummus, commercial | Legumes and Legume Products | 1.38 mg | 13% |
| 90 | Rice, white, long grain, unenriched, raw | Cereal Grains and Pasta | 1.35 mg | 12% |
| 91 | Flour, rice, glutinous | Cereal Grains and Pasta | 1.34 mg | 12% |
| 92 | Sorghum flour, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 1.32 mg | 12% |
| 93 | Sorghum grain, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 1.28 mg | 12% |
| 94 | Flour, semolina, fine | Cereal Grains and Pasta | 1.24 mg | 11% |
| 95 | Nuts, macadamia nuts, raw | Nut and Seed Products | 1.20 mg | 11% |
| 96 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 1.19 mg | 11% |
| 97 | Flour, wheat, all-purpose, unenriched, unbleached | Cereal Grains and Pasta | 1.15 mg | 10% |
| 98 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 1.06 mg | 10% |
| 99 | Flour, chestnut | Nut and Seed Products | 1.04 mg | 9% |
| 100 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 0.95 mg | 9% |
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