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 1151–1200 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1151 | Candies, chocolate covered, caramel with nuts | Sweets | 1.87 mg | 17% | USDA_SR |
| 1152 | Stew, mutton, corn, squash (Navajo) | American Indian/Alaska Native Foods | 1.87 mg | 17% | USDA_SR |
| 1153 | Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's | Breakfast cereals | 1.87 mg | 17% | CNF |
| 1154 | Meatless, bacon bits | Legumes and Legume Products | 1.87 mg | 17% | CNF |
| 1155 | Candies, caramel with nuts, chocolate covered | Sweets | 1.87 mg | 17% | CNF |
| 1156 | Black-eyed peas (cowpeas), catjang, boiled, salted | Legumes and Legume Products | 1.87 mg | 17% | CNF |
| 1157 | Black-eyed peas (cowpeas), catjang, boiled | Legumes and Legume Products | 1.87 mg | 17% | CNF |
| 1158 | Beans, baked, canned, with wieners | Legumes and Legume Products | 1.87 mg | 17% | CNF |
| 1159 | Candies, MARS SNACKFOOD US, M&M's Almond Chocolate Candies | Sweets | 1.86 mg | 17% | USDA_SR |
| 1160 | Babyfood, cereal, mixed grain, with fruit, dry | Babyfoods | 1.86 mg | 17% | CNF |
| 1161 | Salad, taco, with salsa, homemade | Mixed Dishes | 1.86 mg | 17% | CNF |
| 1162 | Candies, M&M's Almond Chocolate Candies | Sweets | 1.86 mg | 17% | CNF |
| 1163 | Rice, brown, long grain, unenriched, raw | Cereal Grains and Pasta | 1.85 mg | 17% | USDA_FF |
| 1164 | Bread, multi-grain, toasted (includes whole-grain) | Baked Products | 1.85 mg | 17% | USDA_SR |
| 1165 | Stew, dumpling with mutton (Navajo) | American Indian/Alaska Native Foods | 1.85 mg | 17% | USDA_SR |
| 1166 | Granola bar, crunchy, plain | Baked Products | 1.85 mg | 17% | CNF |
| 1167 | Fonio, grain, dry, raw | Cereal Grains and Pasta | 1.85 mg | 17% | USDA_FF |
| 1168 | Muffins, oat bran | Baked Products | 1.84 mg | 17% | USDA_SR |
| 1169 | Wheat, KAMUT khorasan, cooked | Cereal Grains and Pasta | 1.84 mg | 17% | USDA_SR |
| 1170 | Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron | Baby Foods | 1.84 mg | 17% | USDA_SR |
| 1171 | Bread, oat (includes oatmeal and oat bran), commercial | Baked Products | 1.84 mg | 17% | CNF |
| 1172 | Grains, wheat, kamut khorasan, cooked | Cereals, Grains and Pasta | 1.84 mg | 17% | CNF |
| 1173 | Candies, bars, Chunky | Sweets | 1.84 mg | 17% | CNF |
| 1174 | Bread, whole wheat, commercial, toasted | Baked Products | 1.84 mg | 17% | CNF |
| 1175 | Muffin, oat bran (wheat free-product) | Baked Products | 1.84 mg | 17% | CNF |
| 1176 | Peanuts, all types, cooked, boiled, with salt | Legumes and Legume Products | 1.83 mg | 17% | USDA_SR |
| 1177 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry | Breakfast Cereals | 1.83 mg | 17% | USDA_SR |
| 1178 | Spices, cinnamon, ground | Spices and Herbs | 1.83 mg | 17% | USDA_SR |
| 1179 | Candies, M&M MARS 3 MUSKETEERS Truffle Crisp | Sweets | 1.83 mg | 17% | USDA_SR |
| 1180 | Noodles, egg, spinach, enriched, dry | Cereal Grains and Pasta | 1.83 mg | 17% | USDA_SR |
| 1181 | Hummus, commercial | Legumes and Legume Products | 1.83 mg | 17% | CNF |
| 1182 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 1.83 mg | 17% | CNF |
| 1183 | Peanuts, all types, boiled, salted | Legumes and Legume Products | 1.83 mg | 17% | CNF |
| 1184 | Cereal, ready to eat, Harvest Crunch: Raisins and almonds, Quaker | Breakfast cereals | 1.83 mg | 17% | CNF |
| 1185 | Spices, cinnamon, ground | Spices and Herbs | 1.83 mg | 17% | CNF |
| 1186 | Bread, protein (includes gluten) | Baked Products | 1.82 mg | 17% | USDA_SR |
| 1187 | Cornmeal, whole-grain, white | Cereal Grains and Pasta | 1.82 mg | 17% | USDA_SR |
| 1188 | Cornmeal, whole-grain, yellow | Cereal Grains and Pasta | 1.82 mg | 17% | USDA_SR |
| 1189 | Nuts, coconut meat, dried (desiccated), sweetened, shredded | Nut and Seed Products | 1.82 mg | 17% | USDA_SR |
| 1190 | Granola bar, chewy, fruit and/or nut | Baked Products | 1.82 mg | 17% | CNF |
| 1191 | Grains, cornmeal (yellow), whole-grain | Cereals, Grains and Pasta | 1.82 mg | 17% | CNF |
| 1192 | Bread, protein (includes gluten) | Baked Products | 1.82 mg | 17% | CNF |
| 1193 | Nuts, coconut meat, desiccated, sweetened, shredded | Nuts and Seeds | 1.82 mg | 17% | CNF |
| 1194 | Thyme, fresh | Spices and Herbs | 1.81 mg | 16% | USDA_SR |
| 1195 | Cereal, ready to eat, On Track, President's Choice | Breakfast cereals | 1.81 mg | 16% | CNF |
| 1196 | Spices, thyme, fresh | Spices and Herbs | 1.81 mg | 16% | CNF |
| 1197 | Vegetarian meatloaf or patties | Legumes and Legume Products | 1.80 mg | 16% | USDA_SR |
| 1198 | Corn flour, yellow, masa, enriched | Cereal Grains and Pasta | 1.80 mg | 16% | USDA_SR |
| 1199 | Corn flour, masa, unenriched, white | Cereal Grains and Pasta | 1.80 mg | 16% | USDA_SR |
| 1200 | Corn flour, masa, enriched, white | Cereal Grains and Pasta | 1.80 mg | 16% | USDA_SR |
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