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 1551–1600 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1551 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, liquid concentrate, with ARA and DHA | Baby Foods | 1.31 mg | 12% | USDA_SR |
| 1552 | OLIVE GARDEN, lasagna classico | Restaurant Foods | 1.31 mg | 12% | USDA_SR |
| 1553 | Tortilla, ready-to-bake / fry, corn | Baked Products | 1.31 mg | 12% | CNF |
| 1554 | Bread, rice bran, gluten free | Baked Products | 1.31 mg | 12% | CNF |
| 1555 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted | Baked Products | 1.30 mg | 12% | USDA_SR |
| 1556 | Cereals ready-to-eat, RALSTON CRISP RICE | Breakfast Cereals | 1.30 mg | 12% | USDA_SR |
| 1557 | Soup, pea, green, canned, condensed | Soups, Sauces, and Gravies | 1.30 mg | 12% | USDA_SR |
| 1558 | DIGIORNO Pizza, supreme topping, rising crust, frozen, baked | Fast Foods | 1.30 mg | 12% | USDA_SR |
| 1559 | Nuts, macadamia nuts, raw | Nut and Seed Products | 1.30 mg | 12% | USDA_SR |
| 1560 | Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow | Snacks | 1.30 mg | 12% | USDA_SR |
| 1561 | Snacks, granola bars, soft, uncoated, chocolate chip | Snacks | 1.30 mg | 12% | USDA_SR |
| 1562 | Sandwich spread, meatless | Legumes and Legume Products | 1.30 mg | 12% | USDA_SR |
| 1563 | Snacks, granola bars, soft, uncoated, raisin | Snacks | 1.30 mg | 12% | USDA_SR |
| 1564 | Meatless, sandwich spread | Legumes and Legume Products | 1.30 mg | 12% | CNF |
| 1565 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 1.30 mg | 12% | CNF |
| 1566 | Nuts, macadamia (bushnuts, queensland), raw | Nuts and Seeds | 1.30 mg | 12% | CNF |
| 1567 | Soup, pea, green, canned, condensed | Soups, Sauces and Gravies | 1.30 mg | 12% | CNF |
| 1568 | Soup, cauliflower, dehydrated | Soups, Sauces and Gravies | 1.30 mg | 12% | CNF |
| 1569 | Soup, scotch broth, canned, condensed | Soups, Sauces and Gravies | 1.30 mg | 12% | CNF |
| 1570 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.29 mg | 12% | USDA_SR |
| 1571 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.29 mg | 12% | USDA_SR |
| 1572 | Nuts, macadamia nuts, dry roasted, without salt added | Nut and Seed Products | 1.29 mg | 12% | USDA_SR |
| 1573 | Candies, REESE'S NUTRAGEOUS Candy Bar | Sweets | 1.29 mg | 12% | USDA_SR |
| 1574 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, Liquid concentrate, not reconstituted | Baby Foods | 1.29 mg | 12% | USDA_SR |
| 1575 | Nuts, macadamia nuts, dry roasted, with salt added | Nut and Seed Products | 1.29 mg | 12% | USDA_SR |
| 1576 | Raspberry juice concentrate | Fruits and Fruit Juices | 1.29 mg | 12% | USDA_SR |
| 1577 | Snacks, corn-based, extruded, chips, plain | Snacks | 1.29 mg | 12% | USDA_SR |
| 1578 | Nuts, macadamia, dry roasted, salted | Nuts and Seeds | 1.29 mg | 12% | CNF |
| 1579 | Nuts, macadamia, dry roasted, unsalted | Nuts and Seeds | 1.29 mg | 12% | CNF |
| 1580 | Snacks, corn-based, extruded, chips, plain | Snacks | 1.29 mg | 12% | CNF |
| 1581 | Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted | Legumes and Legume Products | 1.29 mg | 12% | CNF |
| 1582 | Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled | Legumes and Legume Products | 1.29 mg | 12% | CNF |
| 1583 | Cereals ready-to-eat, BARBARA'S PUFFINS, original | Breakfast Cereals | 1.28 mg | 12% | USDA_SR |
| 1584 | Winged bean leaves, raw | Vegetables and Vegetable Products | 1.28 mg | 12% | USDA_SR |
| 1585 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, Liquid concentrate, not reconstituted | Baby Foods | 1.28 mg | 12% | USDA_SR |
| 1586 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 1.28 mg | 12% | CNF |
| 1587 | Sorghum grain, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 1.28 mg | 12% | USDA_FF |
| 1588 | Lentils, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.27 mg | 12% | USDA_SR |
| 1589 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.27 mg | 12% | USDA_SR |
| 1590 | DOMINO'S 14" EXTRAVAGANZZA FEAST Pizza, Classic Hand-Tossed Crust | Fast Foods | 1.27 mg | 12% | USDA_SR |
| 1591 | Snacks, tortilla chips, taco-flavor | Snacks | 1.27 mg | 12% | USDA_SR |
| 1592 | Muffin, blueberry, commercially prepared, low-fat | Baked Products | 1.27 mg | 12% | USDA_SR |
| 1593 | Muffin, blueberry, commercial, reduced fat | Baked Products | 1.27 mg | 12% | CNF |
| 1594 | Sweet potato, flour | Vegetables and Vegetable Products | 1.27 mg | 12% | CNF |
| 1595 | Snacks, tortilla chips, taco | Snacks | 1.27 mg | 12% | CNF |
| 1596 | Lentils, boiled, salted | Legumes and Legume Products | 1.27 mg | 12% | CNF |
| 1597 | Lentils, boiled | Legumes and Legume Products | 1.27 mg | 12% | CNF |
| 1598 | Veggie burgers or soyburgers, unprepared | Legumes and Legume Products | 1.26 mg | 11% | USDA_SR |
| 1599 | Baking chocolate, mexican, squares | Sweets | 1.26 mg | 11% | USDA_SR |
| 1600 | Veggie / soy burger patty, unprepared | Legumes and Legume Products | 1.26 mg | 11% | CNF |
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