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 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1151 | Granola bar, cereal bar, fruit-filled, all flavours | Baked Products | 0.63 mg | 6% |
| 1152 | Sweets, syrups. table blends, cane and 15% maple | Sweets | 0.63 mg | 6% |
| 1153 | Tomato products, canned paste, with salt | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1154 | Pasta, corn, cooked | Cereals, Grains and Pasta | 0.63 mg | 6% |
| 1155 | Arrowroot, raw | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1156 | Succotash, boiled, drained | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1157 | Succotash, boiled, drained, with salt | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1158 | Tamale, corn | Mixed Dishes | 0.62 mg | 6% |
| 1159 | Snacks, pretzels, hard, whole-wheat, including both salted and unsalted | Snacks | 0.62 mg | 6% |
| 1160 | Beans, kidney, dark red, canned, solids and liquid | Legumes and Legume Products | 0.62 mg | 6% |
| 1161 | Radicchio, raw | Vegetables and Vegetable Products | 0.62 mg | 6% |
| 1162 | Dessert, pudding, chocolate, dry mix, instant, unprepared | Sweets | 0.62 mg | 6% |
| 1163 | Snacks, popcorn, sugar syrup/caramel, fat free | Snacks | 0.62 mg | 6% |
| 1164 | Beans, kidney, red, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.62 mg | 6% |
| 1165 | Grains, rice, brown, medium-grain, cooked | Cereals, Grains and Pasta | 0.62 mg | 6% |
| 1166 | Salad dressing, ranch dressing, reduced fat | Fats and Oils | 0.62 mg | 6% |
| 1167 | Broadbeans (fava beans), canned, solids and liquid | Legumes and Legume Products | 0.62 mg | 6% |
| 1168 | Corn, sweet, yellow, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 0.62 mg | 6% |
| 1169 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 0.62 mg | 6% |
| 1170 | Waxgourd (Chinese preserving melon), raw | Vegetables and Vegetable Products | 0.61 mg | 6% |
| 1171 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 0.61 mg | 6% |
| 1172 | Banana, dehydrated or banana powder | Fruits and fruit juices | 0.61 mg | 6% |
| 1173 | Mushroom, enoki, raw | Vegetables and Vegetable Products | 0.61 mg | 6% |
| 1174 | Grains, buckwheat groats, roasted, cooked | Cereals, Grains and Pasta | 0.61 mg | 6% |
| 1175 | Fast foods, dessert, cookies, chocolate chip | Fast Foods | 0.61 mg | 6% |
| 1176 | Tofu, silken, firm | Legumes and Legume Products | 0.61 mg | 6% |
| 1177 | Succotash, raw | Vegetables and Vegetable Products | 0.61 mg | 6% |
| 1178 | Asparagus, boiled, drained, with salt | Vegetables and Vegetable Products | 0.60 mg | 5% |
| 1179 | Mountain sorrel, native, leaves, raw | Vegetables and Vegetable Products | 0.60 mg | 5% |
| 1180 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 0.60 mg | 5% |
| 1181 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 0.60 mg | 5% |
| 1182 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 0.60 mg | 5% |
| 1183 | Soup, minestrone, canned, condensed | Soups, Sauces and Gravies | 0.60 mg | 5% |
| 1184 | Tofu, silken, extra firm | Legumes and Legume Products | 0.60 mg | 5% |
| 1185 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 0.60 mg | 5% |
| 1186 | Nuts, Chinese chestnuts, boiled and steamed | Nuts and Seeds | 0.60 mg | 5% |
| 1187 | Asparagus, boiled, drained | Vegetables and Vegetable Products | 0.60 mg | 5% |
| 1188 | Biscuit, multigrain, refrigerated dough | Baked Products | 0.60 mg | 5% |
| 1189 | Cereal, hot, oats, instant: regular, prepared | Breakfast cereals | 0.60 mg | 5% |
| 1190 | Cookie, chocolate chip, dry mix, unprepared | Baked Products | 0.60 mg | 5% |
| 1191 | Fast foods, dessert, sundae, hot fudge | Fast Foods | 0.60 mg | 5% |
| 1192 | Waxgourd (Chinese perserving melon), boiled, drained | Vegetables and Vegetable Products | 0.59 mg | 5% |
| 1193 | Chickpeas (garbanzo beans, bengal gram), canned, drained, rinsed | Legumes and Legume Products | 0.59 mg | 5% |
| 1194 | Beans, pinto, canned, drained and rinsed | Legumes and Legume Products | 0.59 mg | 5% |
| 1195 | Babyfood, vegetables, jarred, peas, all stages | Babyfoods | 0.59 mg | 5% |
| 1196 | Nuts, coconut milk (liquid from grated meat and water), frozen | Nuts and Seeds | 0.59 mg | 5% |
| 1197 | Cake, sponge, homemade | Baked Products | 0.59 mg | 5% |
| 1198 | Moth beans, boiled | Legumes and Legume Products | 0.59 mg | 5% |
| 1199 | Babyfood, snack, biscuit, mixed grain | Babyfoods | 0.59 mg | 5% |
| 1200 | Sweet roll, cinnamon with raisins, commercial | Baked Products | 0.59 mg | 5% |
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