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 1251–1300 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1251 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 1.70 mg | 15% | CNF |
| 1252 | Cereal, ready to eat, Special K: with Red Berries, Kellogg's | Breakfast cereals | 1.70 mg | 15% | CNF |
| 1253 | Bread, multigrain, toasted | Baked Products | 1.70 mg | 15% | CNF |
| 1254 | Beverages, tea, instant, decaffeinated, unsweetened | Beverages | 1.69 mg | 15% | USDA_SR |
| 1255 | Beverages, tea, instant, unsweetened, powder | Beverages | 1.69 mg | 15% | USDA_SR |
| 1256 | Tea, instant, unsweetened, powder, decaffeinated | Beverages | 1.69 mg | 15% | CNF |
| 1257 | Tea, instant, unsweetened, powder | Beverages | 1.69 mg | 15% | CNF |
| 1258 | Millet, raw | Cereal Grains and Pasta | 1.68 mg | 15% | USDA_SR |
| 1259 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 1.68 mg | 15% | CNF |
| 1260 | Grains, millet, dry | Cereals, Grains and Pasta | 1.68 mg | 15% | CNF |
| 1261 | Sorghum grain | Cereal Grains and Pasta | 1.67 mg | 15% | USDA_SR |
| 1262 | Candies, praline, prepared-from-recipe | Sweets | 1.67 mg | 15% | USDA_SR |
| 1263 | Candies, praline, homemade | Sweets | 1.67 mg | 15% | CNF |
| 1264 | Fast foods, mexican, burrito with beans and chili peppers | Fast Foods | 1.67 mg | 15% | CNF |
| 1265 | Grains, sorghum | Cereals, Grains and Pasta | 1.67 mg | 15% | CNF |
| 1266 | Flour, sorghum | Cereal Grains and Pasta | 1.66 mg | 15% | USDA_FF |
| 1267 | Tofu, hard, prepared with nigari | Legumes and Legume Products | 1.66 mg | 15% | USDA_SR |
| 1268 | Bread, whole wheat, commercial | Baked Products | 1.66 mg | 15% | CNF |
| 1269 | Cereal, hot, oats, instant: raisins and spice, dry, Quaker | Breakfast cereals | 1.66 mg | 15% | CNF |
| 1270 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor | Snacks | 1.65 mg | 15% | USDA_SR |
| 1271 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 1.65 mg | 15% | USDA_SR |
| 1272 | Wheat, sprouted | Cereal Grains and Pasta | 1.65 mg | 15% | USDA_SR |
| 1273 | Snacks, multigrain chips, plain | Snacks | 1.65 mg | 15% | CNF |
| 1274 | Grains, wheat, sprouted | Cereals, Grains and Pasta | 1.65 mg | 15% | CNF |
| 1275 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 1.65 mg | 15% | CNF |
| 1276 | Cereal, ready to eat, Lucky Charms, General Mills | Breakfast cereals | 1.65 mg | 15% | CNF |
| 1277 | Crackers, wheat, regular | Baked Products | 1.64 mg | 15% | USDA_SR |
| 1278 | Pancakes, whole wheat, dry mix, incomplete | Baked Products | 1.64 mg | 15% | USDA_SR |
| 1279 | Cracker, wheat | Baked Products | 1.64 mg | 15% | CNF |
| 1280 | Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills | Breakfast cereals | 1.64 mg | 15% | CNF |
| 1281 | Sorghum flour, whole-grain | Cereal Grains and Pasta | 1.63 mg | 15% | USDA_SR |
| 1282 | Grains, sorghum, flour | Cereals, Grains and Pasta | 1.63 mg | 15% | CNF |
| 1283 | Bagels, whole grain white | Baked Products | 1.62 mg | 15% | USDA_SR |
| 1284 | Wasabi, root, raw | Vegetables and Vegetable Products | 1.62 mg | 15% | USDA_SR |
| 1285 | Candies, semisweet chocolate | Sweets | 1.62 mg | 15% | USDA_SR |
| 1286 | Wasabi, root, (Japanese horseradish), raw | Vegetables and Vegetable Products | 1.62 mg | 15% | CNF |
| 1287 | Candies, bars / chips, semisweet chocolate | Sweets | 1.62 mg | 15% | CNF |
| 1288 | Corn flour, masa harina, white or yellow, dry, raw | Cereal Grains and Pasta | 1.62 mg | 15% | USDA_FF |
| 1289 | Taco shells, baked | Baked Products | 1.61 mg | 15% | USDA_SR |
| 1290 | Candies, M&M's, plain chocolate candies | Sweets | 1.61 mg | 15% | CNF |
| 1291 | Taco shell, baked | Baked Products | 1.61 mg | 15% | CNF |
| 1292 | Crackers, wheat, low salt | Baked Products | 1.60 mg | 15% | USDA_SR |
| 1293 | Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors | Snacks | 1.60 mg | 15% | USDA_SR |
| 1294 | Cereals ready-to-eat, POST SELECTS Blueberry Morning | Breakfast Cereals | 1.60 mg | 15% | USDA_SR |
| 1295 | Muffins, English, whole-wheat | Baked Products | 1.60 mg | 15% | USDA_SR |
| 1296 | Wheat flour, white (industrial), 13% protein, bleached, unenriched | Cereal Grains and Pasta | 1.60 mg | 15% | USDA_SR |
| 1297 | Snacks, granola bars, soft, uncoated, nut and raisin | Snacks | 1.60 mg | 15% | USDA_SR |
| 1298 | Luncheon slices, meatless | Legumes and Legume Products | 1.60 mg | 15% | USDA_SR |
| 1299 | Breakfast bars, oats, sugar, raisins, coconut (include granola bar) | Snacks | 1.60 mg | 15% | USDA_SR |
| 1300 | Wheat flour, white (industrial), 13% protein, bleached, enriched | Cereal Grains and Pasta | 1.60 mg | 15% | USDA_SR |
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