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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1151 | Spinach souffle | Vegetables and Vegetable Products | 0.85 mg | 8% |
| 1152 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 0.85 mg | 8% |
| 1153 | Wheat flours, bread, unenriched | Cereal Grains and Pasta | 0.85 mg | 8% |
| 1154 | Wheat flour, white, bread, enriched | Cereal Grains and Pasta | 0.85 mg | 8% |
| 1155 | Vital wheat gluten | Cereal Grains and Pasta | 0.85 mg | 8% |
| 1156 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 0.85 mg | 8% |
| 1157 | Mung beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.84 mg | 8% |
| 1158 | Bread, pita, white, enriched | Baked Products | 0.84 mg | 8% |
| 1159 | Mung beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.84 mg | 8% |
| 1160 | Beans, cranberry (roman), mature seeds, canned | Legumes and Legume Products | 0.84 mg | 8% |
| 1161 | Bread, pita, white, unenriched | Baked Products | 0.84 mg | 8% |
| 1162 | Pasta mix, Italian lasagna, unprepared | Meals, Entrees, and Side Dishes | 0.84 mg | 8% |
| 1163 | Wheat flour, white (industrial), 11.5% protein, unbleached, enriched | Cereal Grains and Pasta | 0.84 mg | 8% |
| 1164 | Wheat flour, white (industrial), 11.5% protein, bleached, unenriched | Cereal Grains and Pasta | 0.84 mg | 8% |
| 1165 | Wheat flour, white (industrial), 11.5% protein, bleached, enriched | Cereal Grains and Pasta | 0.84 mg | 8% |
| 1166 | Bread, pan dulce, sweet yeast bread | Baked Products | 0.84 mg | 8% |
| 1167 | Mungo beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.83 mg | 8% |
| 1168 | Bread, reduced-calorie, oatmeal | Baked Products | 0.83 mg | 8% |
| 1169 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 0.83 mg | 8% |
| 1170 | Horseradish, prepared | Spices and Herbs | 0.83 mg | 8% |
| 1171 | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 0.83 mg | 8% |
| 1172 | Mungo beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.83 mg | 8% |
| 1173 | Pasta, gluten-free, brown rice flour, cooked, TINKYADA | Cereal Grains and Pasta | 0.83 mg | 8% |
| 1174 | Seeds, breadfruit seeds, boiled | Nut and Seed Products | 0.83 mg | 8% |
| 1175 | Couscous, dry | Cereal Grains and Pasta | 0.83 mg | 8% |
| 1176 | Fiddlehead ferns, raw | Vegetables and Vegetable Products | 0.83 mg | 8% |
| 1177 | Syrups, chocolate, fudge-type | Sweets | 0.83 mg | 8% |
| 1178 | Squash, zucchini, baby, raw | Vegetables and Vegetable Products | 0.83 mg | 8% |
| 1179 | Soup, shark fin, restaurant-prepared | Soups, Sauces, and Gravies | 0.82 mg | 7% |
| 1180 | Bread, paratha, whole wheat, commercially prepared, frozen | Baked Products | 0.82 mg | 7% |
| 1181 | Infant formula, ABBOTT NUTRITION, SIMILAC NEOSURE, ready-to-feed, with ARA and DHA | Baby Foods | 0.82 mg | 7% |
| 1182 | Pigeonpeas, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.82 mg | 7% |
| 1183 | Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.82 mg | 7% |
| 1184 | Barley, pearled, cooked | Cereal Grains and Pasta | 0.82 mg | 7% |
| 1185 | Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.82 mg | 7% |
| 1186 | Bread, blue corn, somiviki (Hopi) | American Indian/Alaska Native Foods | 0.82 mg | 7% |
| 1187 | Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour | Baked Products | 0.82 mg | 7% |
| 1188 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, unenriched | Baked Products | 0.81 mg | 7% |
| 1189 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, enriched | Baked Products | 0.81 mg | 7% |
| 1190 | Bagels, cinnamon-raisin, toasted | Baked Products | 0.81 mg | 7% |
| 1191 | Basil, fresh | Spices and Herbs | 0.81 mg | 7% |
| 1192 | Bread, naan, plain, commercially prepared, refrigerated | Baked Products | 0.81 mg | 7% |
| 1193 | Sandwich spread, with chopped pickle, regular, unspecified oils | Fats and Oils | 0.81 mg | 7% |
| 1194 | Noodles, chinese, chow mein | Cereal Grains and Pasta | 0.81 mg | 7% |
| 1195 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza | Baked Products | 0.81 mg | 7% |
| 1196 | Cookies, oatmeal, dry mix | Baked Products | 0.80 mg | 7% |
| 1197 | Beverages, malted drink mix, chocolate, powder | Beverages | 0.80 mg | 7% |
| 1198 | Doughnuts, yeast-leavened, with creme filling | Baked Products | 0.80 mg | 7% |
| 1199 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 0.80 mg | 7% |
| 1200 | Babyfood, cookie, baby, fruit | Baby Foods | 0.80 mg | 7% |
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