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 1001–1050 of 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Rice, white, long-grain, parboiled, enriched, dry | Cereal Grains and Pasta | 1.02 mg | 9% |
| 1002 | Wheat flour, white (industrial), 10% protein, unbleached, enriched | Cereal Grains and Pasta | 1.02 mg | 9% |
| 1003 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 1.02 mg | 9% |
| 1004 | Beverages, coffee and cocoa, instant, decaffeinated, with whitener and low calorie sweetener | Beverages | 1.01 mg | 9% |
| 1005 | Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.01 mg | 9% |
| 1006 | Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.01 mg | 9% |
| 1007 | Spices, allspice, ground | Spices and Herbs | 1.01 mg | 9% |
| 1008 | Babyfood, cereal, mixed, with applesauce and bananas, junior, fortified | Baby Foods | 1.01 mg | 9% |
| 1009 | Babyfood, cereal, mixed, with applesauce and bananas, strained | Baby Foods | 1.01 mg | 9% |
| 1010 | Potato chips, without salt, reduced fat | Snacks | 1.01 mg | 9% |
| 1011 | Cowpeas (blackeyes), immature seeds, raw | Vegetables and Vegetable Products | 1.01 mg | 9% |
| 1012 | Rice and vermicelli mix, rice pilaf flavor, unprepared | Meals, Entrees, and Side Dishes | 1.01 mg | 9% |
| 1013 | Peas, split, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.00 mg | 9% |
| 1014 | Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt | Breakfast Cereals | 1.00 mg | 9% |
| 1015 | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.00 mg | 9% |
| 1016 | Snacks, bagel chips, plain | Snacks | 1.00 mg | 9% |
| 1017 | Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) | Baked Products | 1.00 mg | 9% |
| 1018 | Peas, split, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.00 mg | 9% |
| 1019 | Apricots, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 1.00 mg | 9% |
| 1020 | Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt | Breakfast Cereals | 1.00 mg | 9% |
| 1021 | Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 1.00 mg | 9% |
| 1022 | Gravy, au jus, canned | Soups, Sauces, and Gravies | 1.00 mg | 9% |
| 1023 | Cornmeal, white, self-rising, degermed, enriched | Cereal Grains and Pasta | 1.00 mg | 9% |
| 1024 | Cornmeal, yellow, self-rising, degermed, enriched | Cereal Grains and Pasta | 1.00 mg | 9% |
| 1025 | Beans, fava, in pod, raw | Vegetables and Vegetable Products | 1.00 mg | 9% |
| 1026 | Beverages, Malted drink mix, natural, powder, dairy based. | Beverages | 0.99 mg | 9% |
| 1027 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 0.99 mg | 9% |
| 1028 | Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup | Sweets | 0.99 mg | 9% |
| 1029 | Soybeans, green, raw | Vegetables and Vegetable Products | 0.99 mg | 9% |
| 1030 | Snacks, potato sticks | Snacks | 0.99 mg | 9% |
| 1031 | Candies, NESTLE, 100 GRAND Bar | Sweets | 0.99 mg | 9% |
| 1032 | Beans, pinto, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.98 mg | 9% |
| 1033 | Beverages, tea, instant, lemon, unsweetened | Beverages | 0.98 mg | 9% |
| 1034 | Doughnuts, cake-type, plain, chocolate-coated or frosted | Baked Products | 0.98 mg | 9% |
| 1035 | Beans, pinto, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.98 mg | 9% |
| 1036 | PAPA JOHN'S 14" The Works Pizza, Original Crust | Fast Foods | 0.98 mg | 9% |
| 1037 | Crackers, multigrain | Baked Products | 0.98 mg | 9% |
| 1038 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 20 calories, ready-to-feed | Baby Foods | 0.98 mg | 9% |
| 1039 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 24 calories ready-to-feed Low iron | Baby Foods | 0.98 mg | 9% |
| 1040 | ON THE BORDER, refried beans | Restaurant Foods | 0.98 mg | 9% |
| 1041 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 20 calories ready-to-feed Low iron | Baby Foods | 0.98 mg | 9% |
| 1042 | Snacks, potato chips, barbecue-flavor | Snacks | 0.98 mg | 9% |
| 1043 | Rolls, dinner, rye | Baked Products | 0.97 mg | 9% |
| 1044 | Muffins, English, raisin-cinnamon (includes apple-cinnamon) | Baked Products | 0.97 mg | 9% |
| 1045 | Cookies, brownies, prepared from recipe | Baked Products | 0.97 mg | 9% |
| 1046 | English muffins, whole grain white | Baked Products | 0.97 mg | 9% |
| 1047 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), liquid concentrate, with ARA and DHA | Baby Foods | 0.97 mg | 9% |
| 1048 | McDONALD'S, BIG BREAKFAST | Fast Foods | 0.97 mg | 9% |
| 1049 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.97 mg | 9% |
| 1050 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.97 mg | 9% |
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