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 1451–1500 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1451 | Cereal, ready to eat, Nesquik, General Mills | Breakfast cereals | 1.41 mg | 13% | CNF |
| 1452 | Fast foods, entree, chili con carne | Fast Foods | 1.41 mg | 13% | CNF |
| 1453 | Pasta, macaroni (elbow), unenriched, dry | Cereals, Grains and Pasta | 1.41 mg | 13% | CNF |
| 1454 | Pasta, spaghetti, unenriched, dry | Cereals, Grains and Pasta | 1.41 mg | 13% | CNF |
| 1455 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 1.41 mg | 13% | CNF |
| 1456 | Pasta, macaroni (elbow), enriched, dry | Cereals, Grains and Pasta | 1.41 mg | 13% | CNF |
| 1457 | Nuts, Chinese chestnuts, dried | Nuts and Seeds | 1.41 mg | 13% | CNF |
| 1458 | Taco shells, baked, without added salt | Baked Products | 1.40 mg | 13% | USDA_SR |
| 1459 | Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) | Baked Products | 1.40 mg | 13% | USDA_SR |
| 1460 | Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors | Snacks | 1.40 mg | 13% | USDA_SR |
| 1461 | Gravy, unspecified type, dry | Soups, Sauces, and Gravies | 1.40 mg | 13% | USDA_SR |
| 1462 | Babyfood, cereal, mixed, with bananas, dry | Baby Foods | 1.40 mg | 13% | USDA_SR |
| 1463 | DIGIORNO Pizza, supreme topping, thin crispy crust, frozen, baked | Fast Foods | 1.40 mg | 13% | USDA_SR |
| 1464 | Pasta, fresh-refrigerated, spinach, as purchased | Cereal Grains and Pasta | 1.40 mg | 13% | USDA_SR |
| 1465 | Vegetarian fillets | Legumes and Legume Products | 1.40 mg | 13% | USDA_SR |
| 1466 | Peppers, pasilla, dried | Vegetables and Vegetable Products | 1.40 mg | 13% | USDA_SR |
| 1467 | Beans, baked, canned, no salt added | Legumes and Legume Products | 1.40 mg | 13% | USDA_SR |
| 1468 | Babyfood, rice and apples, dry | Baby Foods | 1.40 mg | 13% | USDA_SR |
| 1469 | Beans, baked, canned, no salt added | Legumes and Legume Products | 1.40 mg | 13% | CNF |
| 1470 | Vegetarian fillets, meatless | Legumes and Legume Products | 1.40 mg | 13% | CNF |
| 1471 | Meatless, fish sticks | Legumes and Legume Products | 1.40 mg | 13% | CNF |
| 1472 | Pepper, pasilla, dried | Vegetables and Vegetable Products | 1.40 mg | 13% | CNF |
| 1473 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 1.40 mg | 13% | CNF |
| 1474 | Pasta, Chinese noodles, chow mein | Cereals, Grains and Pasta | 1.40 mg | 13% | CNF |
| 1475 | Taco shell, baked, unsalted | Baked Products | 1.40 mg | 13% | CNF |
| 1476 | English muffin, plain (also sourdough), toasted | Baked Products | 1.40 mg | 13% | CNF |
| 1477 | Gravy, unspecified, dehydrated | Soups, Sauces and Gravies | 1.40 mg | 13% | CNF |
| 1478 | Muffins, English, mixed-grain (includes granola) | Baked Products | 1.39 mg | 13% | USDA_SR |
| 1479 | Winged bean tuber, raw | Vegetables and Vegetable Products | 1.39 mg | 13% | USDA_SR |
| 1480 | Cornmeal, white, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 1.39 mg | 13% | USDA_SR |
| 1481 | Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 1.39 mg | 13% | USDA_SR |
| 1482 | English muffin, multigrain (also granola) | Baked Products | 1.39 mg | 13% | CNF |
| 1483 | Winged beans (goa bean) tuber, raw | Vegetables and Vegetable Products | 1.39 mg | 13% | CNF |
| 1484 | Babyfood, cereal, rice, dry | Babyfoods | 1.39 mg | 13% | CNF |
| 1485 | Hummus, commercial | Legumes and Legume Products | 1.38 mg | 13% | USDA_FF |
| 1486 | Beans, white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.38 mg | 13% | USDA_SR |
| 1487 | Beans, white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.38 mg | 13% | USDA_SR |
| 1488 | Bread, rice bran, toasted | Baked Products | 1.38 mg | 13% | USDA_SR |
| 1489 | Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor | Snacks | 1.38 mg | 13% | USDA_SR |
| 1490 | Lupins, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.38 mg | 13% | USDA_SR |
| 1491 | Lupins, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.38 mg | 13% | USDA_SR |
| 1492 | TACO BELL, BURRITO SUPREME with steak | Fast Foods | 1.38 mg | 13% | USDA_SR |
| 1493 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 1.38 mg | 13% | USDA_SR |
| 1494 | Snacks, SUNCHIPS, French Onion flavour | Snacks | 1.38 mg | 13% | CNF |
| 1495 | Granola bar, chewy, low fat | Baked Products | 1.38 mg | 13% | CNF |
| 1496 | Snacks, tortilla chips, nacho | Snacks | 1.38 mg | 13% | CNF |
| 1497 | Snacks, tortilla chips, plain | Snacks | 1.38 mg | 13% | CNF |
| 1498 | Bread, rice bran, gluten free, toasted | Baked Products | 1.38 mg | 13% | CNF |
| 1499 | Beans, white, boiled, salted | Legumes and Legume Products | 1.38 mg | 13% | CNF |
| 1500 | Beans, white, boiled | Legumes and Legume Products | 1.38 mg | 13% | CNF |
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