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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Cocoa, dry powder, unsweetened | Sweets | 6.81 mg | 62% |
| 102 | Seeds, sesame seed kernels, dried (decorticated) | Nut and Seed Products | 6.73 mg | 61% |
| 103 | Cocoa, dry powder, hi-fat or breakfast, processed with alkali | Sweets | 6.70 mg | 61% |
| 104 | Smelt, dried (Alaska Native) | American Indian/Alaska Native Foods | 6.70 mg | 61% |
| 105 | Peanuts, virginia, oil-roasted, with salt | Legumes and Legume Products | 6.62 mg | 60% |
| 106 | Peanuts, virginia, oil-roasted, without salt | Legumes and Legume Products | 6.62 mg | 60% |
| 107 | Beverages, Protein powder soy based | Beverages | 6.60 mg | 60% |
| 108 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush | Snacks | 6.56 mg | 60% |
| 109 | Nuts, pine nuts, dried | Nut and Seed Products | 6.45 mg | 59% |
| 110 | Cocoa, dry powder, unsweetened, processed with alkali | Sweets | 6.37 mg | 58% |
| 111 | Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal | Breakfast Cereals | 6.36 mg | 58% |
| 112 | Desserts, rennin, tablets, unsweetened | Sweets | 6.36 mg | 58% |
| 113 | Wocas, dried seeds, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 6.33 mg | 58% |
| 114 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE, with iron, powder, with ARA and DHA | Baby Foods | 6.20 mg | 56% |
| 115 | Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA | Baby Foods | 6.18 mg | 56% |
| 116 | Spices, thyme, dried | Spices and Herbs | 6.18 mg | 56% |
| 117 | Cowpeas, catjang, mature seeds, raw | Legumes and Legume Products | 6.11 mg | 56% |
| 118 | Parsley, freeze-dried | Vegetables and Vegetable Products | 6.11 mg | 56% |
| 119 | Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, liquid concentrate, reconstituted, with ARA and DHA | Baby Foods | 6.10 mg | 55% |
| 120 | Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, with iron, powder, not reconstituted, with ARA and DHA | Baby Foods | 6.10 mg | 55% |
| 121 | Spices, mustard seed, ground | Spices and Herbs | 6.08 mg | 55% |
| 122 | Moose, liver, braised (Alaska Native) | American Indian/Alaska Native Foods | 6.07 mg | 55% |
| 123 | Sugars, maple | Sweets | 6.06 mg | 55% |
| 124 | Rice bran, crude | Cereal Grains and Pasta | 6.04 mg | 55% |
| 125 | Seeds, cottonseed kernels, roasted (glandless) | Nut and Seed Products | 6.00 mg | 55% |
| 126 | Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES | Breakfast Cereals | 5.99 mg | 54% |
| 127 | Peanut flour, low fat | Legumes and Legume Products | 5.99 mg | 54% |
| 128 | Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES | Breakfast Cereals | 5.96 mg | 54% |
| 129 | Wild rice, raw | Cereal Grains and Pasta | 5.96 mg | 54% |
| 130 | Mutton, cooked, roasted (Navajo) | American Indian/Alaska Native Foods | 5.93 mg | 54% |
| 131 | Kanpyo, (dried gourd strips) | Vegetables and Vegetable Products | 5.86 mg | 53% |
| 132 | Elk, free range, ground, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 5.82 mg | 53% |
| 133 | Seaweed, agar, dried | Vegetables and Vegetable Products | 5.80 mg | 53% |
| 134 | Nuts, cashew nuts, raw | Nut and Seed Products | 5.78 mg | 53% |
| 135 | Infant formula, MEAD JOHNSON, NEXT STEP PROSOBEE, powder, not reconstituted | Baby Foods | 5.70 mg | 52% |
| 136 | Infant formula, MEAD JOHNSON, NEXT STEP, PROSOBEE LIPIL, powder, with ARA and DHA | Baby Foods | 5.70 mg | 52% |
| 137 | Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified | Baby Foods | 5.70 mg | 52% |
| 138 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, Soy, Toddler transitions, with ARA and DHA, powder | Baby Foods | 5.70 mg | 52% |
| 139 | Cereals ready-to-eat, POST, GOLDEN CRISP | Breakfast Cereals | 5.60 mg | 51% |
| 140 | Nuts, cashew nuts, dry roasted, without salt added | Nut and Seed Products | 5.60 mg | 51% |
| 141 | Nuts, cashew nuts, dry roasted, with salt added | Nut and Seed Products | 5.60 mg | 51% |
| 142 | Cereals ready-to-eat, POST, FRUITY PEBBLES | Breakfast Cereals | 5.56 mg | 51% |
| 143 | T.G.I. FRIDAY'S, classic sirloin steak (10 oz) | Restaurant Foods | 5.54 mg | 50% |
| 144 | Spices, caraway seed | Spices and Herbs | 5.50 mg | 50% |
| 145 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 5.48 mg | 50% |
| 146 | Spices, parsley, dried | Spices and Herbs | 5.44 mg | 49% |
| 147 | Restaurant, family style, sirloin steak | Restaurant Foods | 5.44 mg | 49% |
| 148 | CRACKER BARREL, grilled sirloin steak | Restaurant Foods | 5.42 mg | 49% |
| 149 | Nuts, cashew nuts, oil roasted, without salt added | Nut and Seed Products | 5.35 mg | 49% |
| 150 | APPLEBEE'S, 9 oz house sirloin steak | Restaurant Foods | 5.35 mg | 49% |
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