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 1601–1650 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1601 | Fast foods, mexican, taco salad with chili con carne | Fast Foods | 1.26 mg | 11% | CNF |
| 1602 | Bread, rye, toasted | Baked Products | 1.25 mg | 11% | USDA_SR |
| 1603 | Bread, wheat, sprouted | Baked Products | 1.25 mg | 11% | USDA_SR |
| 1604 | Candies, M&M MARS Pretzel Chocolate Candies | Sweets | 1.25 mg | 11% | USDA_SR |
| 1605 | Spelt, cooked | Cereal Grains and Pasta | 1.25 mg | 11% | USDA_SR |
| 1606 | Pie Crust, Cookie-type, Graham Cracker, Ready Crust | Baked Products | 1.25 mg | 11% | USDA_SR |
| 1607 | Pie crust, cookie-type, graham cracker, ready-to-serve | Baked Products | 1.25 mg | 11% | CNF |
| 1608 | Grains, spelt, cooked | Cereals, Grains and Pasta | 1.25 mg | 11% | CNF |
| 1609 | Soup, leek, dehydrated | Soups, Sauces and Gravies | 1.25 mg | 11% | CNF |
| 1610 | Flour, semolina, fine | Cereal Grains and Pasta | 1.24 mg | 11% | USDA_FF |
| 1611 | Bread, naan, whole wheat, commercially prepared, refrigerated | Baked Products | 1.24 mg | 11% | USDA_SR |
| 1612 | Bread, cracked-wheat | Baked Products | 1.24 mg | 11% | USDA_SR |
| 1613 | Peas, green, raw | Vegetables and Vegetable Products | 1.24 mg | 11% | USDA_SR |
| 1614 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 1.24 mg | 11% | USDA_SR |
| 1615 | Indian, bread, naan, whole-wheat | Baked Products | 1.24 mg | 11% | CNF |
| 1616 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 1.24 mg | 11% | CNF |
| 1617 | Peas, green, raw | Vegetables and Vegetable Products | 1.24 mg | 11% | CNF |
| 1618 | Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping | Baked Products | 1.23 mg | 11% | USDA_SR |
| 1619 | Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar | Snacks | 1.23 mg | 11% | USDA_SR |
| 1620 | Seaweed, kelp, raw | Vegetables and Vegetable Products | 1.23 mg | 11% | USDA_SR |
| 1621 | Tostada shells, corn | Baked Products | 1.23 mg | 11% | USDA_SR |
| 1622 | Seaweed, kelp (kombu, tangle), raw | Vegetables and Vegetable Products | 1.23 mg | 11% | CNF |
| 1623 | Pasta, fresh-refrigerated, plain, as purchased | Cereal Grains and Pasta | 1.22 mg | 11% | USDA_SR |
| 1624 | Poutine | Mixed Dishes | 1.22 mg | 11% | CNF |
| 1625 | Muffin, wheat bran, dry mix, prepared | Baked Products | 1.22 mg | 11% | CNF |
| 1626 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 1.22 mg | 11% | CNF |
| 1627 | English muffin, wheat, toasted | Baked Products | 1.22 mg | 11% | CNF |
| 1628 | Yellow rice with seasoning, dry packet mix, unprepared | Meals, Entrees, and Side Dishes | 1.21 mg | 11% | USDA_SR |
| 1629 | Margarine, stick, palm and soybean oils | Fats and Oils | 1.21 mg | 11% | CNF |
| 1630 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 1.21 mg | 11% | CNF |
| 1631 | Nuts, macadamia nuts, raw | Nut and Seed Products | 1.20 mg | 11% | USDA_FF |
| 1632 | Beans, baked, canned, with beef | Legumes and Legume Products | 1.20 mg | 11% | USDA_SR |
| 1633 | Snacks, granola bar, QUAKER, DIPPS, all flavors | Snacks | 1.20 mg | 11% | USDA_SR |
| 1634 | Snacks, tortilla chips, nacho-flavor, made with enriched masa flour | Snacks | 1.20 mg | 11% | USDA_SR |
| 1635 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 1.20 mg | 11% | USDA_SR |
| 1636 | Frankfurter, meatless | Legumes and Legume Products | 1.20 mg | 11% | USDA_SR |
| 1637 | Rice, white, glutinous, unenriched, uncooked | Cereal Grains and Pasta | 1.20 mg | 11% | USDA_SR |
| 1638 | Granola bar, chewy, chocolate coated, all flavours | Baked Products | 1.20 mg | 11% | CNF |
| 1639 | Sweets, maple taffy | Sweets | 1.20 mg | 11% | CNF |
| 1640 | Wiener (frankfurter), meatless | Legumes and Legume Products | 1.20 mg | 11% | CNF |
| 1641 | Cereal, hot, Red River, dry Robin Hood | Breakfast cereals | 1.20 mg | 11% | CNF |
| 1642 | Grains, rice, white, glutinous, dry | Cereals, Grains and Pasta | 1.20 mg | 11% | CNF |
| 1643 | Bread, rye, toasted | Baked Products | 1.20 mg | 11% | CNF |
| 1644 | Beans, baked, canned, with beef | Legumes and Legume Products | 1.20 mg | 11% | CNF |
| 1645 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 1.20 mg | 11% | CNF |
| 1646 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 1.19 mg | 11% | USDA_FF |
| 1647 | Pancakes, special dietary, dry mix | Baked Products | 1.19 mg | 11% | USDA_SR |
| 1648 | Bread, reduced-calorie, oat bran, toasted | Baked Products | 1.19 mg | 11% | USDA_SR |
| 1649 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, liquid concentrate | Baby Foods | 1.19 mg | 11% | USDA_SR |
| 1650 | Spices, pepper, black | Spices and Herbs | 1.19 mg | 11% | USDA_SR |
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