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 1501–1550 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1501 | Lupins, boiled, salted | Legumes and Legume Products | 1.38 mg | 13% | CNF |
| 1502 | Lupins, boiled | Legumes and Legume Products | 1.38 mg | 13% | CNF |
| 1503 | Edamame, frozen, prepared | Vegetables and Vegetable Products | 1.37 mg | 12% | USDA_SR |
| 1504 | Soybeans, green (edamame), frozen, prepared | Vegetables and Vegetable Products | 1.37 mg | 12% | CNF |
| 1505 | Crackers, melba toast, rye (includes pumpernickel) | Baked Products | 1.36 mg | 12% | USDA_SR |
| 1506 | Bread, wheat, sprouted, toasted | Baked Products | 1.36 mg | 12% | USDA_SR |
| 1507 | Fast foods, mexican, taco salad | Fast Foods | 1.36 mg | 12% | CNF |
| 1508 | Cracker, melba toast, rye (includes pumpernickel) | Baked Products | 1.36 mg | 12% | CNF |
| 1509 | Rice, white, long grain, unenriched, raw | Cereal Grains and Pasta | 1.35 mg | 12% | USDA_FF |
| 1510 | Bread, reduced-calorie, wheat | Baked Products | 1.35 mg | 12% | USDA_SR |
| 1511 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX | Snacks | 1.35 mg | 12% | USDA_SR |
| 1512 | Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 1.35 mg | 12% | USDA_SR |
| 1513 | CARRABBA'S ITALIAN GRILL, lasagne | Restaurant Foods | 1.35 mg | 12% | USDA_SR |
| 1514 | Udi's, Gluten Free, Whole Grain Dinner Rolls | Baked Products | 1.35 mg | 12% | USDA_SR |
| 1515 | Tourtiere, homemade | Baked Products | 1.35 mg | 12% | CNF |
| 1516 | Muffin, wheat bran, with raisins, homemade | Baked Products | 1.35 mg | 12% | CNF |
| 1517 | Bread, pumpernickel | Baked Products | 1.35 mg | 12% | CNF |
| 1518 | Flour, rice, glutinous | Cereal Grains and Pasta | 1.34 mg | 12% | USDA_FF |
| 1519 | Bread, reduced-calorie, white | Baked Products | 1.34 mg | 12% | USDA_SR |
| 1520 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor | Snacks | 1.34 mg | 12% | USDA_SR |
| 1521 | Snacks, granola bar, chewy, reduced sugar, all flavors | Snacks | 1.34 mg | 12% | USDA_SR |
| 1522 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.34 mg | 12% | USDA_SR |
| 1523 | Wild rice, cooked | Cereal Grains and Pasta | 1.34 mg | 12% | USDA_SR |
| 1524 | Margarine-like spread, tub, hydrogenated, canola and soybean oil, 50% fat | Fats and Oils | 1.34 mg | 12% | CNF |
| 1525 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 1.34 mg | 12% | CNF |
| 1526 | Cereal, ready to eat, Cheerios: Oat Clusters Crunch, General Mills | Breakfast cereals | 1.34 mg | 12% | CNF |
| 1527 | Snacks, SUNCHIPS, Harvest Cheddar flavour | Snacks | 1.34 mg | 12% | CNF |
| 1528 | Cereal, ready to eat, Selects, Cranberry Almond Crunch, Post | Breakfast cereals | 1.34 mg | 12% | CNF |
| 1529 | Grains, rice, wild, cooked | Cereals, Grains and Pasta | 1.34 mg | 12% | CNF |
| 1530 | Snack, Pretzel, hard chocolate coated | Snacks | 1.33 mg | 12% | USDA_SR |
| 1531 | Sauce, pesto, BUITONI, pesto with basil, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 1.33 mg | 12% | USDA_SR |
| 1532 | Sauce, pesto, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 1.33 mg | 12% | USDA_SR |
| 1533 | Mushrooms, shiitake, cooked, with salt | Vegetables and Vegetable Products | 1.33 mg | 12% | USDA_SR |
| 1534 | Rye flour, light | Cereal Grains and Pasta | 1.33 mg | 12% | USDA_SR |
| 1535 | Mushrooms, shiitake, cooked, without salt | Vegetables and Vegetable Products | 1.33 mg | 12% | USDA_SR |
| 1536 | Focaccia, Italian flatbread, plain | Baked Products | 1.33 mg | 12% | USDA_SR |
| 1537 | Snacks, pretzels, hard, chocolate coated | Snacks | 1.33 mg | 12% | CNF |
| 1538 | Bread, focaccia, Italian flatbread, plain | Baked Products | 1.33 mg | 12% | CNF |
| 1539 | Mushroom, shiitake, cooked | Vegetables and Vegetable Products | 1.33 mg | 12% | CNF |
| 1540 | Candies, dark chocolate coated coffee beans | Sweets | 1.32 mg | 12% | USDA_SR |
| 1541 | Fungi, Cloud ears, dried | Vegetables and Vegetable Products | 1.32 mg | 12% | USDA_SR |
| 1542 | Edamame, frozen, unprepared | Vegetables and Vegetable Products | 1.32 mg | 12% | USDA_SR |
| 1543 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan | Baked Products | 1.32 mg | 12% | USDA_SR |
| 1544 | Muffin bar, all flavours | Baked Products | 1.32 mg | 12% | CNF |
| 1545 | Soybeans, green (edamame), frozen, unprepared | Vegetables and Vegetable Products | 1.32 mg | 12% | CNF |
| 1546 | Candies, dark chocolate coated coffee beans | Sweets | 1.32 mg | 12% | CNF |
| 1547 | Mushroom, fungi, Cloud ears, dried | Vegetables and Vegetable Products | 1.32 mg | 12% | CNF |
| 1548 | Sorghum flour, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 1.32 mg | 12% | USDA_FF |
| 1549 | Tortillas, ready-to-bake or -fry, corn | Baked Products | 1.31 mg | 12% | USDA_SR |
| 1550 | Bread, rice bran | Baked Products | 1.31 mg | 12% | USDA_SR |
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