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 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Cereal, ready to eat, All Bran Strawberry Bites, Kellogg's | Breakfast cereals | 4.84 mg | 44% |
| 102 | Spices, cumin seed | Spices and Herbs | 4.80 mg | 44% |
| 103 | Soybeans, dry, roasted | Legumes and Legume Products | 4.77 mg | 43% |
| 104 | Spices, parsley, dried | Spices and Herbs | 4.75 mg | 43% |
| 105 | Lupins, raw | Legumes and Legume Products | 4.75 mg | 43% |
| 106 | Spices, coriander leaf (cilantro), dried | Spices and Herbs | 4.72 mg | 43% |
| 107 | Spices, coriander seed (cilantro) | Spices and Herbs | 4.70 mg | 43% |
| 108 | Spices, curry powder | Spices and Herbs | 4.70 mg | 43% |
| 109 | Spices, sage, ground | Spices and Herbs | 4.70 mg | 43% |
| 110 | Nuts, mixed nuts, oil roasted without peanuts, salted | Nuts and Seeds | 4.66 mg | 42% |
| 111 | Nuts, mixed nuts, oil roasted without peanuts | Nuts and Seeds | 4.66 mg | 42% |
| 112 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nuts and Seeds | 4.64 mg | 42% |
| 113 | Seeds, sesame butter, tahini, roasted and toasted kernels | Nuts and Seeds | 4.62 mg | 42% |
| 114 | Candied foods, ginger root, crystallized | Sweets | 4.58 mg | 42% |
| 115 | Seeds, chia seeds, dried | Nuts and Seeds | 4.58 mg | 42% |
| 116 | Nuts, mixed nuts, oil roasted without peanuts, lightly salted | Nuts and Seeds | 4.57 mg | 42% |
| 117 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 4.57 mg | 42% |
| 118 | Nuts, pecans, dried | Nuts and Seeds | 4.53 mg | 41% |
| 119 | Spices, turmeric, ground | Spices and Herbs | 4.50 mg | 41% |
| 120 | Beans, winged (goa beans), dry, raw | Legumes and Legume Products | 4.48 mg | 41% |
| 121 | Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's | Breakfast cereals | 4.48 mg | 41% |
| 122 | Nuts, pecans, oil roasted, salted | Nuts and Seeds | 4.47 mg | 41% |
| 123 | Nuts, pecans, oil roasted | Nuts and Seeds | 4.47 mg | 41% |
| 124 | Nuts, cashew butter, plain, salted | Nuts and Seeds | 4.43 mg | 40% |
| 125 | Peanuts, Virginia, raw | Legumes and Legume Products | 4.43 mg | 40% |
| 126 | Snacks, Clif bar, all flavours | Snacks | 4.41 mg | 40% |
| 127 | Soy protein concentrate (prepared with acid and water wash) | Legumes and Legume Products | 4.40 mg | 40% |
| 128 | Soy protein concentrate (prepared with alcohol) | Legumes and Legume Products | 4.40 mg | 40% |
| 129 | Seeds, flaxseed (linseed), whole and ground | Nuts and Seeds | 4.34 mg | 39% |
| 130 | Spices, paprika | Spices and Herbs | 4.33 mg | 39% |
| 131 | Candies, halavah (halvah), plain | Sweets | 4.32 mg | 39% |
| 132 | Nuts, hickory nuts, dried | Nuts and Seeds | 4.31 mg | 39% |
| 133 | Spices, chili powder | Spices and Herbs | 4.30 mg | 39% |
| 134 | Spices, savory, ground | Spices and Herbs | 4.30 mg | 39% |
| 135 | Nuts, pine nuts, pinyon, dried | Nuts and Seeds | 4.28 mg | 39% |
| 136 | Vermicelli, made from soy, dry | Legumes and Legume Products | 4.24 mg | 39% |
| 137 | Yeast extract spread | Vegetables and Vegetable Products | 4.19 mg | 38% |
| 138 | Grains, wheat, durum | Cereals, Grains and Pasta | 4.16 mg | 38% |
| 139 | Cereal, ready to eat, granola, homemade | Breakfast cereals | 4.11 mg | 37% |
| 140 | Breakfast bar, corn flake crust with fruit | Baked Products | 4.10 mg | 37% |
| 141 | Soy flour, low fat | Legumes and Legume Products | 4.10 mg | 37% |
| 142 | Willow, native, young leaves, chopped | Vegetables and Vegetable Products | 4.10 mg | 37% |
| 143 | Nuts, brazilnuts, dried, unblanched | Nuts and Seeds | 4.06 mg | 37% |
| 144 | Spices, onion powder | Spices and Herbs | 4.05 mg | 37% |
| 145 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 4.03 mg | 37% |
| 146 | Soy protein isolate (prepared with potassium) | Legumes and Legume Products | 4.03 mg | 37% |
| 147 | Snacks, popcorn, cakes | Snacks | 3.99 mg | 36% |
| 148 | Grains, oats | Cereals, Grains and Pasta | 3.97 mg | 36% |
| 149 | Candies, bars, peanut | Sweets | 3.94 mg | 36% |
| 150 | Lentils, flour | Legumes and Legume Products | 3.92 mg | 36% |
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