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 1201–1250 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1201 | Meatballs, meatless | Legumes and Legume Products | 1.80 mg | 16% | USDA_SR |
| 1202 | Vegetarian meat loaf or patty, meatless | Legumes and Legume Products | 1.80 mg | 16% | CNF |
| 1203 | Meatless, meatballs | Legumes and Legume Products | 1.80 mg | 16% | CNF |
| 1204 | Cereal, ready to eat, Grainshop, Weetabix | Breakfast cereals | 1.80 mg | 16% | CNF |
| 1205 | Grains, corn flour, masa, yellow, U.S. enriched | Cereals, Grains and Pasta | 1.80 mg | 16% | CNF |
| 1206 | Cereal, ready to eat, Harvest Crunch: original, Quaker | Breakfast cereals | 1.80 mg | 16% | CNF |
| 1207 | Spaghetti, protein-fortified, dry, enriched (n x 6.25) | Cereal Grains and Pasta | 1.79 mg | 16% | USDA_SR |
| 1208 | Pasta, gluten-free, corn, dry | Cereal Grains and Pasta | 1.79 mg | 16% | USDA_SR |
| 1209 | Pasta, spaghetti, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 1.79 mg | 16% | CNF |
| 1210 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 1.79 mg | 16% | CNF |
| 1211 | Pasta, corn, dry | Cereals, Grains and Pasta | 1.79 mg | 16% | CNF |
| 1212 | Rice and Wheat cereal bar | Snacks | 1.78 mg | 16% | USDA_SR |
| 1213 | Snacks, KRAFT, CORNNUTS, plain | Snacks | 1.78 mg | 16% | USDA_SR |
| 1214 | Bread, whole grain (whole-wheat), commercial | Baked Products | 1.78 mg | 16% | CNF |
| 1215 | Snacks, corn nuts, plain | Snacks | 1.78 mg | 16% | CNF |
| 1216 | Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut | Snacks | 1.77 mg | 16% | USDA_SR |
| 1217 | Beans, adzuki, mature seed, cooked, boiled, with salt | Legumes and Legume Products | 1.77 mg | 16% | USDA_SR |
| 1218 | Beans, adzuki, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.77 mg | 16% | USDA_SR |
| 1219 | Bread, whole-wheat, commercially prepared | Baked Products | 1.77 mg | 16% | USDA_SR |
| 1220 | Beans, adzuki, boiled, salted | Legumes and Legume Products | 1.77 mg | 16% | CNF |
| 1221 | Beans, adzuki, boiled | Legumes and Legume Products | 1.77 mg | 16% | CNF |
| 1222 | Cereal, ready to eat, Corn Bran Squares, Quaker | Breakfast cereals | 1.77 mg | 16% | CNF |
| 1223 | Sorghum, whole grain, white, dry, raw | Cereal Grains and Pasta | 1.77 mg | 16% | USDA_FF |
| 1224 | Bread, whole-wheat, commercially prepared | Baked Products | 1.76 mg | 16% | USDA_FF |
| 1225 | Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies | Sweets | 1.76 mg | 16% | USDA_SR |
| 1226 | Candies, M&M's peanut chocolate candies | Sweets | 1.76 mg | 16% | CNF |
| 1227 | Flour, buckwheat | Cereal Grains and Pasta | 1.75 mg | 16% | USDA_FF |
| 1228 | Grains, rye flour, light | Cereals, Grains and Pasta | 1.75 mg | 16% | CNF |
| 1229 | Crackers, wheat, reduced fat | Baked Products | 1.74 mg | 16% | USDA_SR |
| 1230 | Bread, 60% whole wheat, commercial, toasted | Baked Products | 1.74 mg | 16% | CNF |
| 1231 | English muffin, whole wheat, toasted | Baked Products | 1.74 mg | 16% | CNF |
| 1232 | Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink | Beverages | 1.73 mg | 16% | USDA_SR |
| 1233 | Corn flour, whole-grain, yellow | Cereal Grains and Pasta | 1.73 mg | 16% | USDA_SR |
| 1234 | Corn flour, whole-grain, white | Cereal Grains and Pasta | 1.73 mg | 16% | USDA_SR |
| 1235 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 1.73 mg | 16% | CNF |
| 1236 | Grains, corn flour, yellow, whole-grain | Cereals, Grains and Pasta | 1.73 mg | 16% | CNF |
| 1237 | Cereals, oats, instant, fortified, maple and brown sugar, dry | Breakfast Cereals | 1.72 mg | 16% | USDA_SR |
| 1238 | Soybean, curd cheese | Legumes and Legume Products | 1.72 mg | 16% | USDA_SR |
| 1239 | Cereals ready-to-eat, WEETABIX whole grain cereal | Breakfast Cereals | 1.72 mg | 16% | USDA_SR |
| 1240 | Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free | Baked Products | 1.72 mg | 16% | USDA_SR |
| 1241 | Soybean, curd cheese | Legumes and Legume Products | 1.72 mg | 16% | CNF |
| 1242 | Pie, tourtiere, commercial | Baked Products | 1.72 mg | 16% | CNF |
| 1243 | Rice, black, unenriched, raw | Cereal Grains and Pasta | 1.72 mg | 16% | USDA_FF |
| 1244 | Tomato powder | Vegetables and Vegetable Products | 1.71 mg | 16% | USDA_SR |
| 1245 | Noodles, japanese, soba, dry | Cereal Grains and Pasta | 1.71 mg | 16% | USDA_SR |
| 1246 | Granola bar, chewy, sweet and salty | Baked Products | 1.71 mg | 16% | CNF |
| 1247 | Pasta, Japanese noodles, soba, dry | Cereals, Grains and Pasta | 1.71 mg | 16% | CNF |
| 1248 | Tomato powder | Vegetables and Vegetable Products | 1.71 mg | 16% | CNF |
| 1249 | Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry | Breakfast Cereals | 1.70 mg | 15% | USDA_SR |
| 1250 | Bread, multi-grain (includes whole-grain) | Baked Products | 1.70 mg | 15% | USDA_SR |
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