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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1201 | Babyfood, fruit, tutti frutti, strained | Baby Foods | 0.80 mg | 7% |
| 1202 | Rice flour, white, unenriched | Cereal Grains and Pasta | 0.80 mg | 7% |
| 1203 | Balsam-pear (bitter gourd), pods, raw | Vegetables and Vegetable Products | 0.80 mg | 7% |
| 1204 | Restaurant, Latino, arepa (unleavened cornmeal bread) | Restaurant Foods | 0.80 mg | 7% |
| 1205 | Bread, Italian | Baked Products | 0.79 mg | 7% |
| 1206 | Infant formula, MEAD JOHNSON,NEXT STEP PROSOBEE, prepared from powder | Baby Foods | 0.79 mg | 7% |
| 1207 | Infant formula, MEAD JOHNSON, PROSOBEE, with iron, ready to feed, with ARA and DHA | Baby Foods | 0.79 mg | 7% |
| 1208 | Infant formula, MEAD JOHNSON, PROSOBEE, with iron, ready-to-feed | Baby Foods | 0.79 mg | 7% |
| 1209 | Cookies, oatmeal, commercially prepared, regular | Baked Products | 0.79 mg | 7% |
| 1210 | Soy sauce made from soy and wheat (shoyu), low sodium | Legumes and Legume Products | 0.79 mg | 7% |
| 1211 | Infant formula, MEAD JOHNSON, NEXT STEP, PROSOBEE, LIPIL, ready to feed, with ARA and DHA | Baby Foods | 0.79 mg | 7% |
| 1212 | Infant formula, MEAD JOHNSON, ENFAMIL, Enfagrow, Soy, Toddler ready-to-feed | Baby Foods | 0.79 mg | 7% |
| 1213 | Candies, HERSHEY'S, ALMOND JOY BITES | Sweets | 0.79 mg | 7% |
| 1214 | Jute, potherb, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 7% |
| 1215 | Lima beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 7% |
| 1216 | Lima beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.79 mg | 7% |
| 1217 | Jute, potherb, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.79 mg | 7% |
| 1218 | Jute, potherb, raw | Vegetables and Vegetable Products | 0.79 mg | 7% |
| 1219 | Endive, raw | Vegetables and Vegetable Products | 0.79 mg | 7% |
| 1220 | Cake, pudding-type, chocolate, dry mix | Baked Products | 0.78 mg | 7% |
| 1221 | Infant formula, MEAD JOHNSON, Enfamil 24, ready to feed, with ARA and DHA | Baby Foods | 0.78 mg | 7% |
| 1222 | Cookies, chocolate sandwich, with extra creme filling | Baked Products | 0.78 mg | 7% |
| 1223 | Bread, raisin, enriched, toasted | Baked Products | 0.78 mg | 7% |
| 1224 | Infant formula, MEAD JOHNSON, Pregestimil 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 0.78 mg | 7% |
| 1225 | Cookies, gluten-free, chocolate wafer | Baked Products | 0.78 mg | 7% |
| 1226 | Babyfood, pretzels | Baby Foods | 0.78 mg | 7% |
| 1227 | Peas, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.78 mg | 7% |
| 1228 | Peas, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.78 mg | 7% |
| 1229 | Peaches, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 0.78 mg | 7% |
| 1230 | Tomatoes, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 0.78 mg | 7% |
| 1231 | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | Snacks | 0.78 mg | 7% |
| 1232 | Lima beans, immature seeds, raw | Vegetables and Vegetable Products | 0.78 mg | 7% |
| 1233 | Beans, navy, mature seeds, canned | Legumes and Legume Products | 0.77 mg | 7% |
| 1234 | Rice, brown, parboiled, cooked, UNCLE BENS | Cereal Grains and Pasta | 0.77 mg | 7% |
| 1235 | French toast, frozen, ready-to-heat | Baked Products | 0.77 mg | 7% |
| 1236 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour | Baked Products | 0.77 mg | 7% |
| 1237 | McDONALD'S, RANCH SNACK WRAP, Grilled | Fast Foods | 0.77 mg | 7% |
| 1238 | Broccoli raab, raw | Vegetables and Vegetable Products | 0.77 mg | 7% |
| 1239 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.77 mg | 7% |
| 1240 | Mushrooms, oyster, raw | Vegetables and Vegetable Products | 0.77 mg | 7% |
| 1241 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 7% |
| 1242 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.77 mg | 7% |
| 1243 | Andrea's, Gluten Free Soft Dinner Roll | Baked Products | 0.77 mg | 7% |
| 1244 | Beans, black turtle, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.76 mg | 7% |
| 1245 | Beans, black turtle, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.76 mg | 7% |
| 1246 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.76 mg | 7% |
| 1247 | Macaroni, vegetable, enriched, dry | Cereal Grains and Pasta | 0.76 mg | 7% |
| 1248 | Candies, fudge, chocolate marshmallow, with nuts, prepared-by-recipe | Sweets | 0.76 mg | 7% |
| 1249 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.76 mg | 7% |
| 1250 | Mush, blue corn with ash (Navajo) | American Indian/Alaska Native Foods | 0.76 mg | 7% |
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