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 1351–1400 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1351 | Gravy, mushroom, dry, powder | Soups, Sauces, and Gravies | 1.54 mg | 14% | USDA_SR |
| 1352 | Indian, bread, chapati or roti, whole-wheat | Baked Products | 1.54 mg | 14% | CNF |
| 1353 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 1.54 mg | 14% | CNF |
| 1354 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.53 mg | 14% | USDA_SR |
| 1355 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.53 mg | 14% | USDA_SR |
| 1356 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 1.53 mg | 14% | CNF |
| 1357 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 1.53 mg | 14% | CNF |
| 1358 | Cereal, ready to eat, Alpha-bits, Post | Breakfast cereals | 1.53 mg | 14% | CNF |
| 1359 | Bread, pita, whole-wheat | Baked Products | 1.52 mg | 14% | USDA_SR |
| 1360 | Bagels, multigrain | Baked Products | 1.52 mg | 14% | USDA_SR |
| 1361 | Bread, pita, whole-wheat | Baked Products | 1.52 mg | 14% | CNF |
| 1362 | Snacks, potato chips, lightly salted | Snacks | 1.51 mg | 14% | USDA_SR |
| 1363 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 1.51 mg | 14% | USDA_SR |
| 1364 | Beverages, ABBOTT, ENSURE PLUS, ready-to-drink | Beverages | 1.51 mg | 14% | USDA_SR |
| 1365 | Snacks, potato chips, lightly salted | Snacks | 1.51 mg | 14% | CNF |
| 1366 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 1.51 mg | 14% | CNF |
| 1367 | Crackers, melba toast, wheat | Baked Products | 1.50 mg | 14% | USDA_SR |
| 1368 | Snacks, soy chips or crisps, salted | Snacks | 1.50 mg | 14% | USDA_SR |
| 1369 | Muffins, wheat bran, dry mix | Baked Products | 1.50 mg | 14% | USDA_SR |
| 1370 | Bread, whole-wheat, prepared from recipe | Baked Products | 1.50 mg | 14% | USDA_SR |
| 1371 | Falafel, home-prepared | Legumes and Legume Products | 1.50 mg | 14% | USDA_SR |
| 1372 | Babyfood, cereal, rice, with bananas, dry | Baby Foods | 1.50 mg | 14% | USDA_SR |
| 1373 | Candies, sweet chocolate | Sweets | 1.50 mg | 14% | USDA_SR |
| 1374 | Snacks, granola bars, soft, uncoated, plain | Snacks | 1.50 mg | 14% | USDA_SR |
| 1375 | Cracker, roasted vegetable | Baked Products | 1.50 mg | 14% | CNF |
| 1376 | Granola bar, chewy, chocolate chip | Baked Products | 1.50 mg | 14% | CNF |
| 1377 | Snacks, soy chips or crisps, salted | Snacks | 1.50 mg | 14% | CNF |
| 1378 | Candies, bars, sweet chocolate | Sweets | 1.50 mg | 14% | CNF |
| 1379 | Muffin, wheat bran, dry mix, unprepared | Baked Products | 1.50 mg | 14% | CNF |
| 1380 | Cracker, melba toast, wheat | Baked Products | 1.50 mg | 14% | CNF |
| 1381 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 1.50 mg | 14% | CNF |
| 1382 | Bread, pumpernickel, toasted | Baked Products | 1.50 mg | 14% | CNF |
| 1383 | Falafel, homemade | Legumes and Legume Products | 1.50 mg | 14% | CNF |
| 1384 | Sauce, alfredo mix, dry | Soups, Sauces, and Gravies | 1.49 mg | 14% | USDA_SR |
| 1385 | Puddings, chocolate flavor, low calorie, regular, dry mix | Sweets | 1.49 mg | 14% | USDA_SR |
| 1386 | Dessert, pudding, chocolate, dry mix, regular, low calorie, unprepared | Sweets | 1.49 mg | 14% | CNF |
| 1387 | Sauce, Alfredo, dehydrated | Soups, Sauces and Gravies | 1.49 mg | 14% | CNF |
| 1388 | Grains, wheat flour, white, bread flour | Cereals, Grains and Pasta | 1.49 mg | 14% | CNF |
| 1389 | Bread, pumpernickel | Baked Products | 1.48 mg | 13% | USDA_SR |
| 1390 | Nuts, almond paste | Nut and Seed Products | 1.48 mg | 13% | USDA_SR |
| 1391 | Rolls, pumpernickel | Baked Products | 1.48 mg | 13% | USDA_SR |
| 1392 | Tamales (Navajo) | American Indian/Alaska Native Foods | 1.48 mg | 13% | USDA_SR |
| 1393 | Shepherd's pie with corn | Mixed Dishes | 1.48 mg | 13% | CNF |
| 1394 | Tamale (Navajo) | Mixed Dishes | 1.48 mg | 13% | CNF |
| 1395 | Roll, pumpernickel | Baked Products | 1.48 mg | 13% | CNF |
| 1396 | Nuts, almond paste, sweetened | Nuts and Seeds | 1.48 mg | 13% | CNF |
| 1397 | Bread, wheat, toasted | Baked Products | 1.47 mg | 13% | USDA_SR |
| 1398 | Syrups, maple | Sweets | 1.47 mg | 13% | USDA_SR |
| 1399 | Beans, baked, canned, with pork | Legumes and Legume Products | 1.46 mg | 13% | USDA_SR |
| 1400 | Sausage, meatless | Legumes and Legume Products | 1.46 mg | 13% | USDA_SR |
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