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 291 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 0.94 mg | 9% |
| 102 | Flour, potato | Vegetables and Vegetable Products | 0.90 mg | 8% |
| 103 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 0.90 mg | 8% |
| 104 | Bread, white, commercially prepared | Baked Products | 0.88 mg | 8% |
| 105 | Mushroom, pioppini | Vegetables and Vegetable Products | 0.86 mg | 8% |
| 106 | Flour, 00 | Cereal Grains and Pasta | 0.79 mg | 7% |
| 107 | Mushrooms, shiitake | Vegetables and Vegetable Products | 0.76 mg | 7% |
| 108 | Mushrooms, shiitake | Vegetables and Vegetable Products | 0.76 mg | 7% |
| 109 | Mushroom, maitake | Vegetables and Vegetable Products | 0.76 mg | 7% |
| 110 | Mushroom, lion's mane | Vegetables and Vegetable Products | 0.74 mg | 7% |
| 111 | Mushroom, lion's mane | Vegetables and Vegetable Products | 0.74 mg | 7% |
| 112 | Flour, pastry, unenriched, unbleached | Cereal Grains and Pasta | 0.74 mg | 7% |
| 113 | Beans, black, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.74 mg | 7% |
| 114 | Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.72 mg | 7% |
| 115 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 0.72 mg | 7% |
| 116 | Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed | Vegetables and Vegetable Products | 0.71 mg | 6% |
| 117 | Mushroom, oyster | Vegetables and Vegetable Products | 0.68 mg | 6% |
| 118 | Mushroom, oyster | Vegetables and Vegetable Products | 0.68 mg | 6% |
| 119 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.66 mg | 6% |
| 120 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.66 mg | 6% |
| 121 | Blackeye pea, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.66 mg | 6% |
| 122 | Mustard, prepared, yellow | Spices and Herbs | 0.64 mg | 6% |
| 123 | Beans, great northern, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.63 mg | 6% |
| 124 | Beans, navy, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.63 mg | 6% |
| 125 | Mushroom, king oyster | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 126 | Beans, pinto, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.62 mg | 6% |
| 127 | Cookies, oatmeal, soft, with raisins | Baked Products | 0.62 mg | 6% |
| 128 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 0.62 mg | 6% |
| 129 | Asparagus, green, raw | Vegetables and Vegetable Products | 0.60 mg | 5% |
| 130 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 0.59 mg | 5% |
| 131 | Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 0.56 mg | 5% |
| 132 | Corn, sweet, yellow and white kernels, fresh, raw | Vegetables and Vegetable Products | 0.56 mg | 5% |
| 133 | Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 0.53 mg | 5% |
| 134 | Beans, cannellini, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.52 mg | 5% |
| 135 | Mushroom, crimini | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 136 | Tomato, paste, canned, without salt added | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 137 | Mushrooms, white button | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 138 | Mushrooms, white button | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 139 | Mushroom, beech | Vegetables and Vegetable Products | 0.50 mg | 5% |
| 140 | Mushroom, enoki | Vegetables and Vegetable Products | 0.48 mg | 4% |
| 141 | Avocado, Hass, peeled, raw | Fruits and Fruit Juices | 0.46 mg | 4% |
| 142 | Collards, raw | Vegetables and Vegetable Products | 0.46 mg | 4% |
| 143 | Kiwifruit (kiwi), green, peeled, raw | Fruits and Fruit Juices | 0.45 mg | 4% |
| 144 | Spinach, baby | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 145 | Spinach, baby | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 146 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.44 mg | 4% |
| 147 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.44 mg | 4% |
| 148 | Spinach, mature | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 149 | Spinach, mature | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 150 | Broccoli, raw | Vegetables and Vegetable Products | 0.42 mg | 4% |
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