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 1701–1750 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1701 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 1.15 mg | 10% | CNF |
| 1702 | Snacks, tortilla chips, unsalted, low fat | Snacks | 1.15 mg | 10% | CNF |
| 1703 | Snacks, tortilla chips, low fat, baked without fat | Snacks | 1.15 mg | 10% | CNF |
| 1704 | Candies, Reese's Pieces | Sweets | 1.15 mg | 10% | CNF |
| 1705 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 1.15 mg | 10% | CNF |
| 1706 | Soybeans, dry, boiled | Legumes and Legume Products | 1.15 mg | 10% | CNF |
| 1707 | Hearts of palm, canned | Vegetables and Vegetable Products | 1.15 mg | 10% | CNF |
| 1708 | Eppaw, raw | Vegetables and Vegetable Products | 1.15 mg | 10% | CNF |
| 1709 | Cereal, ready to eat, Cap'n Crunch, Quaker | Breakfast cereals | 1.15 mg | 10% | CNF |
| 1710 | Beans, cranberry (roman), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.14 mg | 10% | USDA_SR |
| 1711 | Cookies, ladyfingers, with lemon juice and rind | Baked Products | 1.14 mg | 10% | USDA_SR |
| 1712 | Tempeh | Legumes and Legume Products | 1.14 mg | 10% | USDA_SR |
| 1713 | Beans, cranberry (roman), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.14 mg | 10% | USDA_SR |
| 1714 | Cookies, ladyfingers, without lemon juice and rind | Baked Products | 1.14 mg | 10% | USDA_SR |
| 1715 | Bread, rye | Baked Products | 1.14 mg | 10% | USDA_SR |
| 1716 | Cookie, ladyfinger (without lemon juice or peel) | Baked Products | 1.14 mg | 10% | CNF |
| 1717 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 1.14 mg | 10% | CNF |
| 1718 | Beans, cranberry (roman), boiled, salted | Legumes and Legume Products | 1.14 mg | 10% | CNF |
| 1719 | Soybean, fermented products, tempeh (tempe) | Legumes and Legume Products | 1.14 mg | 10% | CNF |
| 1720 | Beans, cranberry (roman), boiled | Legumes and Legume Products | 1.14 mg | 10% | CNF |
| 1721 | Bagels, cinnamon-raisin | Baked Products | 1.13 mg | 10% | USDA_SR |
| 1722 | Spices, pepper, white | Spices and Herbs | 1.13 mg | 10% | USDA_SR |
| 1723 | Seeds, breadnut tree seeds, raw | Nut and Seed Products | 1.13 mg | 10% | USDA_SR |
| 1724 | Candies, bars, Alpine White bar with almonds | Sweets | 1.13 mg | 10% | CNF |
| 1725 | Bagel, cinnamon-raisin | Baked Products | 1.13 mg | 10% | CNF |
| 1726 | Seeds, breadnuttree seeds, raw | Nuts and Seeds | 1.13 mg | 10% | CNF |
| 1727 | spices, pepper, white | Spices and Herbs | 1.13 mg | 10% | CNF |
| 1728 | Beans, black, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.12 mg | 10% | USDA_SR |
| 1729 | Beans, white, mature seeds, canned | Legumes and Legume Products | 1.12 mg | 10% | USDA_SR |
| 1730 | Beans, black, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.12 mg | 10% | USDA_SR |
| 1731 | Chili, no beans, canned entree | Meals, Entrees, and Side Dishes | 1.12 mg | 10% | USDA_SR |
| 1732 | Soup, onion, dry, mix | Soups, Sauces, and Gravies | 1.12 mg | 10% | USDA_SR |
| 1733 | HUNGRY MAN, Salisbury Steak With Gravy, frozen, unprepared | Meals, Entrees, and Side Dishes | 1.12 mg | 10% | USDA_SR |
| 1734 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked | Cereal Grains and Pasta | 1.12 mg | 10% | USDA_SR |
| 1735 | Candies, 5TH AVENUE Candy Bar | Sweets | 1.12 mg | 10% | USDA_SR |
| 1736 | Chili without beans, canned | Mixed Dishes | 1.12 mg | 10% | CNF |
| 1737 | Candies, bars, 5th Avenue | Sweets | 1.12 mg | 10% | CNF |
| 1738 | Beans, black, mature seeds, boiled | Legumes and Legume Products | 1.12 mg | 10% | CNF |
| 1739 | Beans, black, mature seeds, boiled, salted | Legumes and Legume Products | 1.12 mg | 10% | CNF |
| 1740 | Beans, white, canned, solids and liquid, no salt added | Legumes and Legume Products | 1.12 mg | 10% | CNF |
| 1741 | Soup, onion, dehydrated | Soups, Sauces and Gravies | 1.12 mg | 10% | CNF |
| 1742 | Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS | Breakfast Cereals | 1.11 mg | 10% | USDA_SR |
| 1743 | Cookies, marshmallow, with rice cereal and chocolate chips | Baked Products | 1.11 mg | 10% | USDA_SR |
| 1744 | Peppermint, fresh | Spices and Herbs | 1.11 mg | 10% | USDA_SR |
| 1745 | Bread, oatmeal, toasted | Baked Products | 1.11 mg | 10% | USDA_SR |
| 1746 | Crackers, standard snack-type, with whole wheat | Baked Products | 1.11 mg | 10% | USDA_SR |
| 1747 | Gravy, brown, dry | Soups, Sauces, and Gravies | 1.11 mg | 10% | USDA_SR |
| 1748 | Teff, cooked | Cereal Grains and Pasta | 1.11 mg | 10% | USDA_SR |
| 1749 | Candies, MARS SNACKFOOD US, MARS Almond Bar | Sweets | 1.11 mg | 10% | USDA_SR |
| 1750 | Candies, fudge, chocolate, prepared-from-recipe | Sweets | 1.11 mg | 10% | USDA_SR |
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