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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Babyfood, Multigrain whole grain cereal, dry fortified | Baby Foods | 10.67 mg | 97% |
| 52 | Seeds, sesame flour, high-fat | Nut and Seed Products | 10.67 mg | 97% |
| 53 | Babyfood, cereal, mixed, dry fortified | Baby Foods | 10.66 mg | 97% |
| 54 | Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | Nut and Seed Products | 10.45 mg | 95% |
| 55 | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Nut and Seed Products | 10.30 mg | 94% |
| 56 | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Nut and Seed Products | 10.30 mg | 94% |
| 57 | Seeds, watermelon seed kernels, dried | Nut and Seed Products | 10.24 mg | 93% |
| 58 | Seeds, sesame meal, partially defatted | Nut and Seed Products | 10.23 mg | 93% |
| 59 | Seeds, sesame seed kernels, toasted, without salt added (decorticated) | Nut and Seed Products | 10.23 mg | 93% |
| 60 | Seeds, sesame seed kernels, toasted, with salt added (decorticated) | Nut and Seed Products | 10.23 mg | 93% |
| 61 | Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS | Breakfast Cereals | 10.00 mg | 91% |
| 62 | Seeds, sesame flour, low-fat | Nut and Seed Products | 10.00 mg | 91% |
| 63 | Leavening agents, yeast, baker's, compressed | Baked Products | 9.97 mg | 91% |
| 64 | Formulated bar, POWER BAR, chocolate | Snacks | 9.96 mg | 91% |
| 65 | Seeds, hemp seed, hulled | Nut and Seed Products | 9.90 mg | 90% |
| 66 | Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE | Snacks | 9.72 mg | 88% |
| 67 | Baking chocolate, unsweetened, squares | Sweets | 9.63 mg | 88% |
| 68 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR | Snacks | 9.55 mg | 87% |
| 69 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar | Snacks | 9.55 mg | 87% |
| 70 | Hyacinth beans, mature seeds, raw | Legumes and Legume Products | 9.30 mg | 85% |
| 71 | Spices, chervil, dried | Spices and Herbs | 8.80 mg | 80% |
| 72 | Leavening agents, yeast, baker's, active dry | Baked Products | 7.94 mg | 72% |
| 73 | Cereals ready-to-eat, frosted oat cereal with marshmallows | Breakfast Cereals | 7.94 mg | 72% |
| 74 | Spices, poppy seed | Spices and Herbs | 7.90 mg | 72% |
| 75 | Seeds, pumpkin and squash seed kernels, dried | Nut and Seed Products | 7.81 mg | 71% |
| 76 | Cereals ready-to-eat, POST, GRAPE-NUTS Flakes | Breakfast Cereals | 7.80 mg | 71% |
| 77 | Elk, free range, ground, cooked patties (Shoshone Bannock) | American Indian/Alaska Native Foods | 7.79 mg | 71% |
| 78 | Seeds, sesame seeds, whole, dried | Nut and Seed Products | 7.75 mg | 70% |
| 79 | Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps | Breakfast Cereals | 7.72 mg | 70% |
| 80 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 7.66 mg | 70% |
| 81 | Seeds, pumpkin and squash seed kernels, roasted, without salt | Nut and Seed Products | 7.64 mg | 69% |
| 82 | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Nut and Seed Products | 7.64 mg | 69% |
| 83 | Pepeao, dried | Vegetables and Vegetable Products | 7.52 mg | 68% |
| 84 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 7.50 mg | 68% |
| 85 | Cereals ready-to-eat, Post, Waffle Crisp | Breakfast Cereals | 7.50 mg | 68% |
| 86 | Babyfood, cereal, oatmeal, with applesauce and bananas, junior, fortified | Baby Foods | 7.50 mg | 68% |
| 87 | Babyfood, cereal, oatmeal, with applesauce and bananas, strained | Baby Foods | 7.50 mg | 68% |
| 88 | Spices, cardamom | Spices and Herbs | 7.47 mg | 68% |
| 89 | Cereals ready-to-eat, RALSTON Crispy Hexagons | Breakfast Cereals | 7.43 mg | 68% |
| 90 | Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS | Breakfast Cereals | 7.30 mg | 66% |
| 91 | Seeds, sesame butter, paste | Nut and Seed Products | 7.29 mg | 66% |
| 92 | Wheat bran, crude | Cereal Grains and Pasta | 7.27 mg | 66% |
| 93 | Cereals ready-to-eat, QUAKER, Oatmeal Squares | Breakfast Cereals | 7.18 mg | 65% |
| 94 | Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple | Breakfast Cereals | 7.18 mg | 65% |
| 95 | Seeds, sesame seeds, whole, roasted and toasted | Nut and Seed Products | 7.16 mg | 65% |
| 96 | Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon | Breakfast Cereals | 7.14 mg | 65% |
| 97 | Spices, basil, dried | Spices and Herbs | 7.10 mg | 65% |
| 98 | Spices, celery seed | Spices and Herbs | 6.93 mg | 63% |
| 99 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS | Breakfast Cereals | 6.82 mg | 62% |
| 100 | Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS | Breakfast Cereals | 6.81 mg | 62% |
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