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 101–150 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 101 | Spices, poppy seed | Spices and Herbs | 7.90 mg | 72% | USDA_SR |
| 102 | Spices, poppy seed | Spices and Herbs | 7.90 mg | 72% | CNF |
| 103 | Seeds, pumpkin and squash seed kernels, dried | Nut and Seed Products | 7.81 mg | 71% | USDA_SR |
| 104 | Seeds, pumpkin and squash seed kernels, dried | Nuts and Seeds | 7.81 mg | 71% | CNF |
| 105 | Cereals ready-to-eat, POST, GRAPE-NUTS Flakes | Breakfast Cereals | 7.80 mg | 71% | USDA_SR |
| 106 | Elk, free range, ground, cooked patties (Shoshone Bannock) | American Indian/Alaska Native Foods | 7.79 mg | 71% | USDA_SR |
| 107 | Seeds, sesame seeds, whole, dried | Nut and Seed Products | 7.75 mg | 70% | USDA_SR |
| 108 | Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps | Breakfast Cereals | 7.72 mg | 70% | USDA_SR |
| 109 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 7.66 mg | 70% | USDA_SR |
| 110 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 7.66 mg | 70% | CNF |
| 111 | Seeds, pumpkin and squash seed kernels, roasted, without salt | Nut and Seed Products | 7.64 mg | 69% | USDA_SR |
| 112 | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Nut and Seed Products | 7.64 mg | 69% | USDA_SR |
| 113 | Seeds, pumpkin and squash seed kernels, roasted, salted | Nuts and Seeds | 7.64 mg | 69% | CNF |
| 114 | Seeds, pumpkin and squash seed kernels, roasted | Nuts and Seeds | 7.64 mg | 69% | CNF |
| 115 | Cereal, ready to eat, Crispy Rice, Compliments | Breakfast cereals | 7.54 mg | 69% | CNF |
| 116 | Pepeao, dried | Vegetables and Vegetable Products | 7.52 mg | 68% | USDA_SR |
| 117 | Jew's ear (cloud or wood ear, pepeao), dried | Vegetables and Vegetable Products | 7.52 mg | 68% | CNF |
| 118 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 7.50 mg | 68% | USDA_SR |
| 119 | Cereals ready-to-eat, Post, Waffle Crisp | Breakfast Cereals | 7.50 mg | 68% | USDA_SR |
| 120 | Babyfood, cereal, oatmeal, with applesauce and bananas, junior, fortified | Baby Foods | 7.50 mg | 68% | USDA_SR |
| 121 | Babyfood, cereal, oatmeal, with applesauce and bananas, strained | Baby Foods | 7.50 mg | 68% | USDA_SR |
| 122 | Spices, cardamom | Spices and Herbs | 7.47 mg | 68% | USDA_SR |
| 123 | Spices, cardamom, ground | Spices and Herbs | 7.47 mg | 68% | CNF |
| 124 | Cereals ready-to-eat, RALSTON Crispy Hexagons | Breakfast Cereals | 7.43 mg | 68% | USDA_SR |
| 125 | Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS | Breakfast Cereals | 7.30 mg | 66% | USDA_SR |
| 126 | Seeds, sesame butter, paste | Nut and Seed Products | 7.29 mg | 66% | USDA_SR |
| 127 | Seeds, sesame butter, from whole seed, paste | Nuts and Seeds | 7.29 mg | 66% | CNF |
| 128 | Wheat bran, crude | Cereal Grains and Pasta | 7.27 mg | 66% | USDA_SR |
| 129 | Grains, wheat bran, crude | Cereals, Grains and Pasta | 7.27 mg | 66% | CNF |
| 130 | Cereals ready-to-eat, QUAKER, Oatmeal Squares | Breakfast Cereals | 7.18 mg | 65% | USDA_SR |
| 131 | Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple | Breakfast Cereals | 7.18 mg | 65% | USDA_SR |
| 132 | Seeds, sesame seeds, whole, roasted and toasted | Nut and Seed Products | 7.16 mg | 65% | USDA_SR |
| 133 | Seeds, sesame seeds, whole, roasted and toasted | Nuts and Seeds | 7.16 mg | 65% | CNF |
| 134 | Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon | Breakfast Cereals | 7.14 mg | 65% | USDA_SR |
| 135 | Spices, basil, dried | Spices and Herbs | 7.10 mg | 65% | USDA_SR |
| 136 | Spices, basil, dried | Spices and Herbs | 7.10 mg | 65% | CNF |
| 137 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 7.04 mg | 64% | CNF |
| 138 | Spices, celery seed | Spices and Herbs | 6.93 mg | 63% | USDA_SR |
| 139 | Spices, celery seed | Spices and Herbs | 6.93 mg | 63% | CNF |
| 140 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS | Breakfast Cereals | 6.82 mg | 62% | USDA_SR |
| 141 | Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS | Breakfast Cereals | 6.81 mg | 62% | USDA_SR |
| 142 | Cocoa, dry powder, unsweetened | Sweets | 6.81 mg | 62% | USDA_SR |
| 143 | Sweets, cocoa, powder, unsweetened | Sweets | 6.81 mg | 62% | CNF |
| 144 | Seeds, sesame seed kernels, dried (decorticated) | Nut and Seed Products | 6.73 mg | 61% | USDA_SR |
| 145 | Seeds, sesame seed kernels, dried, shelled | Nuts and Seeds | 6.73 mg | 61% | CNF |
| 146 | Cocoa, dry powder, hi-fat or breakfast, processed with alkali | Sweets | 6.70 mg | 61% | USDA_SR |
| 147 | Smelt, dried (Alaska Native) | American Indian/Alaska Native Foods | 6.70 mg | 61% | USDA_SR |
| 148 | Hot chocolate, cocoa, high fat or breakfast, processed with alkali, mix, powder | Sweets | 6.70 mg | 61% | CNF |
| 149 | Hot chocolate, cocoa, high fat or breakfast, plain, mix, powder | Sweets | 6.70 mg | 61% | CNF |
| 150 | Peanuts, virginia, oil-roasted, with salt | Legumes and Legume Products | 6.62 mg | 60% | USDA_SR |
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