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 1051–1100 of 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1051 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Original | Baked Products | 0.97 mg | 9% |
| 1052 | Beans, pink, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.96 mg | 9% |
| 1053 | Beverages, coffee, instant, mocha, sweetened | Beverages | 0.96 mg | 9% |
| 1054 | Beans, pink, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.96 mg | 9% |
| 1055 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, liquid concentrate | Baby Foods | 0.96 mg | 9% |
| 1056 | Snacks, pita chips, salted | Snacks | 0.96 mg | 9% |
| 1057 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, liquid concentrate, not reconstituted | Baby Foods | 0.96 mg | 9% |
| 1058 | Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, liquid concentrate, not reconstituted | Baby Foods | 0.96 mg | 9% |
| 1059 | Gravy, brown instant, dry | Soups, Sauces, and Gravies | 0.96 mg | 9% |
| 1060 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, liquid concentrate | Baby Foods | 0.96 mg | 9% |
| 1061 | Nuts, coconut cream, raw (liquid expressed from grated meat) | Nut and Seed Products | 0.96 mg | 9% |
| 1062 | Mushrooms, shiitake, stir-fried | Vegetables and Vegetable Products | 0.96 mg | 9% |
| 1063 | Lima beans, large, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.95 mg | 9% |
| 1064 | Lima beans, large, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.95 mg | 9% |
| 1065 | Chili with beans, microwavable bowls | Meals, Entrees, and Side Dishes | 0.95 mg | 9% |
| 1066 | Bread, white wheat | Baked Products | 0.95 mg | 9% |
| 1067 | Crackers, saltines, fat-free, low-sodium | Baked Products | 0.94 mg | 9% |
| 1068 | Rolls, hard (includes kaiser) | Baked Products | 0.94 mg | 9% |
| 1069 | Pretzels, soft, unsalted | Snacks | 0.94 mg | 9% |
| 1070 | Tortillas, ready-to-bake or -fry, corn, without added salt | Baked Products | 0.94 mg | 9% |
| 1071 | Croutons, seasoned | Baked Products | 0.94 mg | 9% |
| 1072 | Wheat flour, white (industrial), 9% protein, bleached, unenriched | Cereal Grains and Pasta | 0.94 mg | 9% |
| 1073 | Wheat flour, white (industrial), 9% protein, bleached, enriched | Cereal Grains and Pasta | 0.94 mg | 9% |
| 1074 | Pretzels, soft | Snacks | 0.94 mg | 9% |
| 1075 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 0.94 mg | 9% |
| 1076 | Cookies, chocolate chip, prepared from recipe, made with margarine | Baked Products | 0.93 mg | 8% |
| 1077 | Bread, stuffing, dry mix | Baked Products | 0.93 mg | 8% |
| 1078 | Rosemary, fresh | Spices and Herbs | 0.93 mg | 8% |
| 1079 | Cookies, oatmeal, prepared from recipe, without raisins | Baked Products | 0.93 mg | 8% |
| 1080 | Nuts, chestnuts, chinese, roasted | Nut and Seed Products | 0.93 mg | 8% |
| 1081 | Candies, MR. GOODBAR Chocolate Bar | Sweets | 0.93 mg | 8% |
| 1082 | Carob flour | Legumes and Legume Products | 0.92 mg | 8% |
| 1083 | Potatoes, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 0.92 mg | 8% |
| 1084 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 0.92 mg | 8% |
| 1085 | Candies, MARS SNACKFOOD US, TWIX chocolate fudge cookie bars | Sweets | 0.92 mg | 8% |
| 1086 | Baobab powder | Fruits and Fruit Juices | 0.92 mg | 8% |
| 1087 | Snacks, pretzels, hard, confectioner's coating, chocolate-flavor | Snacks | 0.92 mg | 8% |
| 1088 | Snacks, potato chips, made from dried potatoes (preformed), multigrain | Snacks | 0.91 mg | 8% |
| 1089 | Dill weed, fresh | Spices and Herbs | 0.91 mg | 8% |
| 1090 | Potato soup, instant, dry mix | Soups, Sauces, and Gravies | 0.91 mg | 8% |
| 1091 | Soybeans, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.91 mg | 8% |
| 1092 | Potatoes, mashed, dehydrated, granules without milk, dry form | Vegetables and Vegetable Products | 0.91 mg | 8% |
| 1093 | Soybeans, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.91 mg | 8% |
| 1094 | Millet, cooked | Cereal Grains and Pasta | 0.91 mg | 8% |
| 1095 | Restaurant, Latino, bunuelos (fried yeast bread) | Restaurant Foods | 0.91 mg | 8% |
| 1096 | Beans, kidney, royal red, mature seeds, cooked, boiled with salt | Legumes and Legume Products | 0.90 mg | 8% |
| 1097 | Beans, kidney, royal red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.90 mg | 8% |
| 1098 | Rolls, dinner, wheat | Baked Products | 0.90 mg | 8% |
| 1099 | Rolls, french | Baked Products | 0.90 mg | 8% |
| 1100 | Bagels, oat bran | Baked Products | 0.90 mg | 8% |
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