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 951–1000 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 951 | Fiddlehead greens (ferns), raw | Vegetables and Vegetable Products | 0.83 mg | 8% |
| 952 | Lasagna, vegetarian, homemade | Mixed Dishes | 0.83 mg | 8% |
| 953 | Beans, mungo, boiled | Legumes and Legume Products | 0.83 mg | 8% |
| 954 | Horseradish, prepared | Spices and Herbs | 0.83 mg | 8% |
| 955 | Beans, mungo, boiled, salted | Legumes and Legume Products | 0.83 mg | 8% |
| 956 | Sweets, syrups, chocolate, fudge-type | Sweets | 0.83 mg | 8% |
| 957 | Grains, couscous, dry | Cereals, Grains and Pasta | 0.83 mg | 8% |
| 958 | Peas, pigeon, boiled, drained | Vegetables and Vegetable Products | 0.82 mg | 7% |
| 959 | Peas, pigeon, boiled, drained, with salt | Vegetables and Vegetable Products | 0.82 mg | 7% |
| 960 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols | Fats and Oils | 0.82 mg | 7% |
| 961 | Bread, Italian | Baked Products | 0.82 mg | 7% |
| 962 | Peas, green, frozen, unprepared | Vegetables and Vegetable Products | 0.82 mg | 7% |
| 963 | Indian, bread, paratha, whole-wheat | Baked Products | 0.82 mg | 7% |
| 964 | Grains, barley, pearled, cooked | Cereals, Grains and Pasta | 0.82 mg | 7% |
| 965 | Basil, fresh | Spices and Herbs | 0.81 mg | 7% |
| 966 | Indian, bread, naan | Baked Products | 0.81 mg | 7% |
| 967 | Pasta, macaroni (elbow), whole wheat, cooked | Cereals, Grains and Pasta | 0.81 mg | 7% |
| 968 | Sandwich spread, with chopped pickle, regular, unspecified oil | Fats and Oils | 0.81 mg | 7% |
| 969 | Bagel, cinnamon-raisin, toasted | Baked Products | 0.81 mg | 7% |
| 970 | Bread, white with raisins, commercial, toasted | Baked Products | 0.81 mg | 7% |
| 971 | Coffee cake, cinnamon with crumb topping, commercial | Baked Products | 0.81 mg | 7% |
| 972 | Pasta, spaghetti, whole-wheat, cooked | Cereals, Grains and Pasta | 0.81 mg | 7% |
| 973 | Margarine, tub, non-hydrogenated, mixed vegetable oil, Calorie-reduced | Fats and Oils | 0.80 mg | 7% |
| 974 | Balsam-pear (bitter gourd, bitter melon), pods, raw | Vegetables and Vegetable Products | 0.80 mg | 7% |
| 975 | Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate) | Legumes and Legume Products | 0.80 mg | 7% |
| 976 | Grains, rice flour, white | Cereals, Grains and Pasta | 0.80 mg | 7% |
| 977 | Cake mix, chocolate (devil's food, fudge), regular, dry, unprepared | Baked Products | 0.80 mg | 7% |
| 978 | Cookie, oatmeal (with or without raisins), dry mix, unprepared | Baked Products | 0.80 mg | 7% |
| 979 | Soy sauce (made with soy and wheat), shoyu, sodium reduced | Legumes and Legume Products | 0.79 mg | 7% |
| 980 | Candies, ALMOND JOY BITES | Sweets | 0.79 mg | 7% |
| 981 | Beans, lima, boiled, drained | Vegetables and Vegetable Products | 0.79 mg | 7% |
| 982 | Beans, lima, boiled, drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 7% |
| 983 | Jute, potherb, boiled, drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 7% |
| 984 | Jute, potherb, boiled, drained | Vegetables and Vegetable Products | 0.79 mg | 7% |
| 985 | Escarole or endive (cichorium endivia), raw | Vegetables and Vegetable Products | 0.79 mg | 7% |
| 986 | Cookie, oatmeal (with or without raisins), commercial | Baked Products | 0.79 mg | 7% |
| 987 | Jute, potherb, raw | Vegetables and Vegetable Products | 0.79 mg | 7% |
| 988 | Tomato, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 0.78 mg | 7% |
| 989 | Beans, lima, raw | Vegetables and Vegetable Products | 0.78 mg | 7% |
| 990 | Peas, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.78 mg | 7% |
| 991 | Peach, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 0.78 mg | 7% |
| 992 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 0.78 mg | 7% |
| 993 | Broccoli raab (rapini), raw | Vegetables and Vegetable Products | 0.77 mg | 7% |
| 994 | Yam, flour | Vegetables and Vegetable Products | 0.77 mg | 7% |
| 995 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.77 mg | 7% |
| 996 | Beans, navy, canned, solids and liquid | Legumes and Legume Products | 0.77 mg | 7% |
| 997 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained | Vegetables and Vegetable Products | 0.77 mg | 7% |
| 998 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 7% |
| 999 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 0.77 mg | 7% |
| 1000 | French toast, frozen, ready to heat | Baked Products | 0.77 mg | 7% |
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