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 1301–1350 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1301 | Lentils, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 1.60 mg | 15% | USDA_SR |
| 1302 | Lentils, sprouted, cooked, stir-fried, without salt | Vegetables and Vegetable Products | 1.60 mg | 15% | USDA_SR |
| 1303 | Acorn stew (Apache) | American Indian/Alaska Native Foods | 1.60 mg | 15% | USDA_SR |
| 1304 | Lentils, sprouted, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 1.60 mg | 15% | CNF |
| 1305 | Meatless, luncheon slices | Legumes and Legume Products | 1.60 mg | 15% | CNF |
| 1306 | Cracker, wheat, low sodium | Baked Products | 1.60 mg | 15% | CNF |
| 1307 | English muffin, whole wheat | Baked Products | 1.60 mg | 15% | CNF |
| 1308 | Lentils, sprouted, stir-fried, no fat added | Vegetables and Vegetable Products | 1.60 mg | 15% | CNF |
| 1309 | Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins | Breakfast Cereals | 1.59 mg | 14% | USDA_SR |
| 1310 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned | Nut and Seed Products | 1.59 mg | 14% | USDA_SR |
| 1311 | Cracker, wheat, low fat | Baked Products | 1.59 mg | 14% | CNF |
| 1312 | Nuts, coconut meat, desiccated, sweetened, flaked, canned | Nuts and Seeds | 1.59 mg | 14% | CNF |
| 1313 | Beverages, ABBOTT, ENSURE, Nutritional Shake, Ready-to-Drink | Beverages | 1.58 mg | 14% | USDA_SR |
| 1314 | Desserts, rennin, chocolate, dry mix | Sweets | 1.58 mg | 14% | USDA_SR |
| 1315 | Cowpeas (blackeyes), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 1.58 mg | 14% | USDA_SR |
| 1316 | Millet, puffed | Breakfast Cereals | 1.58 mg | 14% | USDA_SR |
| 1317 | Snacks, granola bars, hard, almond | Snacks | 1.58 mg | 14% | USDA_SR |
| 1318 | Bread, multigrain, commercial, reduced sodium | Baked Products | 1.58 mg | 14% | CNF |
| 1319 | Cereal, millet, puffed | Breakfast cereals | 1.58 mg | 14% | CNF |
| 1320 | Dessert, rennin, chocolate, dry mix, unprepared | Sweets | 1.58 mg | 14% | CNF |
| 1321 | Bread, multigrain, commercial | Baked Products | 1.58 mg | 14% | CNF |
| 1322 | Cowpeas (black-eyed peas), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 1.58 mg | 14% | CNF |
| 1323 | Soup, pea, green or split, dehydrated | Soups, Sauces and Gravies | 1.58 mg | 14% | CNF |
| 1324 | Tofu, raw, firm, prepared with calcium sulfate | Legumes and Legume Products | 1.57 mg | 14% | USDA_SR |
| 1325 | Tempeh, cooked | Legumes and Legume Products | 1.57 mg | 14% | USDA_SR |
| 1326 | Bread, chapati or roti, plain, commercially prepared | Baked Products | 1.57 mg | 14% | USDA_SR |
| 1327 | Candies, HERSHEYS, PAYDAY Bar | Sweets | 1.57 mg | 14% | USDA_SR |
| 1328 | Carrot, dehydrated | Vegetables and Vegetable Products | 1.57 mg | 14% | USDA_SR |
| 1329 | Indian, bread, chapati or roti, plain | Baked Products | 1.57 mg | 14% | CNF |
| 1330 | Carrot, dehydrated | Vegetables and Vegetable Products | 1.57 mg | 14% | CNF |
| 1331 | Soybean, fermented products, Tempeh (tempe), cooked | Legumes and Legume Products | 1.57 mg | 14% | CNF |
| 1332 | Cereal, ready to eat, Harvest Crunch: Raisins with almonds, low fat, Quaker | Breakfast cereals | 1.57 mg | 14% | CNF |
| 1333 | Tofu, salted and fermented (fuyu), prepared with calcium sulfate | Legumes and Legume Products | 1.56 mg | 14% | USDA_SR |
| 1334 | Tofu, salted and fermented (fuyu) | Legumes and Legume Products | 1.56 mg | 14% | USDA_SR |
| 1335 | Beans, adzuki, mature seeds, canned, sweetened | Legumes and Legume Products | 1.56 mg | 14% | USDA_SR |
| 1336 | Candies, sugar-coated almonds | Sweets | 1.56 mg | 14% | USDA_SR |
| 1337 | Corn bran, crude | Cereal Grains and Pasta | 1.56 mg | 14% | USDA_SR |
| 1338 | Bread, 60% whole wheat, commercial | Baked Products | 1.56 mg | 14% | CNF |
| 1339 | Sweets, sugars, maple, granulated | Sweets | 1.56 mg | 14% | CNF |
| 1340 | Candies, sugar-coated almonds | Sweets | 1.56 mg | 14% | CNF |
| 1341 | Fast foods, mexican, tostada with guacamole | Fast Foods | 1.56 mg | 14% | CNF |
| 1342 | Grains, corn bran, crude | Cereals, Grains and Pasta | 1.56 mg | 14% | CNF |
| 1343 | Tofu, fuyu, salted and fermented (with calcium sulphate) | Legumes and Legume Products | 1.56 mg | 14% | CNF |
| 1344 | Tofu, fuyu, salted and fermented (prepared with magnesium chloride) | Legumes and Legume Products | 1.56 mg | 14% | CNF |
| 1345 | Beans, adzuki, canned, sweetened | Legumes and Legume Products | 1.56 mg | 14% | CNF |
| 1346 | Candies, truffles, prepared-from-recipe | Sweets | 1.55 mg | 14% | USDA_SR |
| 1347 | Stew, steamed corn (Navajo) | American Indian/Alaska Native Foods | 1.55 mg | 14% | USDA_SR |
| 1348 | Candies, truffles, homemade | Sweets | 1.55 mg | 14% | CNF |
| 1349 | Beverage mix, chocolate flavour, powder | Beverages | 1.55 mg | 14% | CNF |
| 1350 | Bread, chapati or roti, whole wheat, commercially prepared, frozen | Baked Products | 1.54 mg | 14% | USDA_SR |
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