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 1401–1450 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1401 | Beverages, Cocoa mix, powder | Beverages | 1.46 mg | 13% | USDA_SR |
| 1402 | Tortilla chips, yellow, plain, salted | Snacks | 1.46 mg | 13% | USDA_SR |
| 1403 | Crackers, saltines, whole wheat (includes multi-grain) | Baked Products | 1.46 mg | 13% | USDA_SR |
| 1404 | Bread, kneel down (Navajo) | American Indian/Alaska Native Foods | 1.46 mg | 13% | USDA_SR |
| 1405 | Snacks, tortilla chips, plain, yellow corn | Snacks | 1.46 mg | 13% | CNF |
| 1406 | Bread, wheat germ, toasted | Baked Products | 1.46 mg | 13% | CNF |
| 1407 | Beans, baked, canned, with pork | Legumes and Legume Products | 1.46 mg | 13% | CNF |
| 1408 | Meatless, sausage | Legumes and Legume Products | 1.46 mg | 13% | CNF |
| 1409 | Hot chocolate, mix, powder | Beverages | 1.46 mg | 13% | CNF |
| 1410 | Bread, crumbs, dry, grated, plain | Baked Products | 1.45 mg | 13% | USDA_SR |
| 1411 | PIZZA HUT 12" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 1.45 mg | 13% | USDA_SR |
| 1412 | Infant formula, MEAD JOHNSON, Enfamil Premature 30 Calories, ready to feed, with ARA and DHA | Baby Foods | 1.45 mg | 13% | USDA_SR |
| 1413 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar | Baked Products | 1.45 mg | 13% | USDA_SR |
| 1414 | Bread crumbs, dry, grated, plain | Baked Products | 1.45 mg | 13% | CNF |
| 1415 | Hummus, commercial | Legumes and Legume Products | 1.44 mg | 13% | USDA_SR |
| 1416 | Winged beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.44 mg | 13% | USDA_SR |
| 1417 | Winged beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.44 mg | 13% | USDA_SR |
| 1418 | Bread, potato | Baked Products | 1.44 mg | 13% | USDA_SR |
| 1419 | Bread, potato | Baked Products | 1.44 mg | 13% | CNF |
| 1420 | Beans, winged (goa beans), dry, boiled, with salt | Legumes and Legume Products | 1.44 mg | 13% | CNF |
| 1421 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 1.44 mg | 13% | CNF |
| 1422 | Cereal, ready to eat, Rice Krispies, Kellogg's | Breakfast cereals | 1.44 mg | 13% | CNF |
| 1423 | Bread, crumbs, dry, grated, seasoned | Baked Products | 1.43 mg | 13% | USDA_SR |
| 1424 | Rice, white, long-grain, precooked or instant, enriched, dry | Cereal Grains and Pasta | 1.43 mg | 13% | USDA_SR |
| 1425 | Nuts, chestnuts, japanese, roasted | Nut and Seed Products | 1.43 mg | 13% | USDA_SR |
| 1426 | Candies, fudge, chocolate, with nuts, prepared-from-recipe | Sweets | 1.43 mg | 13% | USDA_SR |
| 1427 | Snacks, tortilla chips, ranch-flavor | Snacks | 1.43 mg | 13% | USDA_SR |
| 1428 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry | Cereals, Grains and Pasta | 1.43 mg | 13% | CNF |
| 1429 | Candies, bars, Nestle Crunch | Sweets | 1.43 mg | 13% | CNF |
| 1430 | Candies, fudge, chocolate with nuts, homemade | Sweets | 1.43 mg | 13% | CNF |
| 1431 | Snacks, tortilla chips, ranch | Snacks | 1.43 mg | 13% | CNF |
| 1432 | Bread crumbs, dry, grated, seasoned | Baked Products | 1.43 mg | 13% | CNF |
| 1433 | Nuts, Japanese chestnuts, roasted | Nuts and Seeds | 1.43 mg | 13% | CNF |
| 1434 | Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors | Snacks | 1.42 mg | 13% | USDA_SR |
| 1435 | Peppers, ancho, dried | Vegetables and Vegetable Products | 1.42 mg | 13% | USDA_SR |
| 1436 | Snacks, granola bar, fruit-filled, nonfat | Snacks | 1.42 mg | 13% | USDA_SR |
| 1437 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.42 mg | 13% | USDA_SR |
| 1438 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.42 mg | 13% | USDA_SR |
| 1439 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.42 mg | 13% | CNF |
| 1440 | Pepper, ancho, dried | Vegetables and Vegetable Products | 1.42 mg | 13% | CNF |
| 1441 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 1.42 mg | 13% | CNF |
| 1442 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 1.42 mg | 13% | CNF |
| 1443 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained | Vegetables and Vegetable Products | 1.42 mg | 13% | CNF |
| 1444 | Snacks, granola bars, soft, almond, confectioners coating | Snacks | 1.41 mg | 13% | USDA_SR |
| 1445 | Sauce, sofrito, prepared from recipe | Soups, Sauces, and Gravies | 1.41 mg | 13% | USDA_SR |
| 1446 | Nuts, chestnuts, chinese, dried | Nut and Seed Products | 1.41 mg | 13% | USDA_SR |
| 1447 | Pasta, dry, enriched | Cereal Grains and Pasta | 1.41 mg | 13% | USDA_SR |
| 1448 | Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip | Snacks | 1.41 mg | 13% | USDA_SR |
| 1449 | Pasta, dry, unenriched | Cereal Grains and Pasta | 1.41 mg | 13% | USDA_SR |
| 1450 | Babyfood, cereal, rice, with yogourt, with fruit, dry | Babyfoods | 1.41 mg | 13% | CNF |
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