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 1751–1800 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1751 | Margarine-like spread (including garlic flavoured), tub, non-hydrogenated, mixed vegetable oils, 68% fat | Fats and Oils | 1.11 mg | 10% | CNF |
| 1752 | Cracker, standard snack-type, with whole-wheat | Baked Products | 1.11 mg | 10% | CNF |
| 1753 | Grains, teff, cooked | Cereals, Grains and Pasta | 1.11 mg | 10% | CNF |
| 1754 | Peppermint, fresh | Spices and Herbs | 1.11 mg | 10% | CNF |
| 1755 | Candies, bars, Mars almond | Sweets | 1.11 mg | 10% | CNF |
| 1756 | Candies, fudge, chocolate, homemade | Sweets | 1.11 mg | 10% | CNF |
| 1757 | Bread, rye | Baked Products | 1.11 mg | 10% | CNF |
| 1758 | Crackers, rusk toast | Baked Products | 1.10 mg | 10% | USDA_SR |
| 1759 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | Breakfast Cereals | 1.10 mg | 10% | USDA_SR |
| 1760 | Soup, black bean, canned, condensed | Soups, Sauces, and Gravies | 1.10 mg | 10% | USDA_SR |
| 1761 | Babyfood, cookies | Baby Foods | 1.10 mg | 10% | USDA_SR |
| 1762 | Nuts, coconut meat, raw | Nut and Seed Products | 1.10 mg | 10% | USDA_SR |
| 1763 | Nuts, chestnuts, japanese, raw | Nut and Seed Products | 1.10 mg | 10% | USDA_SR |
| 1764 | Epazote, raw | Vegetables and Vegetable Products | 1.10 mg | 10% | USDA_SR |
| 1765 | Bamboo shoots, raw | Vegetables and Vegetable Products | 1.10 mg | 10% | USDA_SR |
| 1766 | Rice, white, short-grain, raw, unenriched | Cereal Grains and Pasta | 1.10 mg | 10% | USDA_SR |
| 1767 | Rice, white, short-grain, enriched, uncooked | Cereal Grains and Pasta | 1.10 mg | 10% | USDA_SR |
| 1768 | Candies, MOUNDS Candy Bar | Sweets | 1.10 mg | 10% | USDA_SR |
| 1769 | Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 1.10 mg | 10% | USDA_SR |
| 1770 | Mushrooms, brown, italian, or crimini, raw | Vegetables and Vegetable Products | 1.10 mg | 10% | USDA_SR |
| 1771 | Bagels, wheat | Baked Products | 1.10 mg | 10% | USDA_SR |
| 1772 | Bagel, whole-wheat (multigrain) | Baked Products | 1.10 mg | 10% | CNF |
| 1773 | Vegetarian stew, meatless | Legumes and Legume Products | 1.10 mg | 10% | CNF |
| 1774 | Mushroom, brown, Italian (crimini), raw | Vegetables and Vegetable Products | 1.10 mg | 10% | CNF |
| 1775 | Tofu, regular; soft or firm, prepared with magnesium chloride (nigari) | Legumes and Legume Products | 1.10 mg | 10% | CNF |
| 1776 | Epazote, raw | Vegetables and Vegetable Products | 1.10 mg | 10% | CNF |
| 1777 | Grains, rice, white, short-grain, dry | Cereals, Grains and Pasta | 1.10 mg | 10% | CNF |
| 1778 | Candies, bars, Mounds | Sweets | 1.10 mg | 10% | CNF |
| 1779 | Cracker, rusk toast | Baked Products | 1.10 mg | 10% | CNF |
| 1780 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 1.10 mg | 10% | CNF |
| 1781 | Nuts, Japanese chestnuts, raw | Nuts and Seeds | 1.10 mg | 10% | CNF |
| 1782 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 1.10 mg | 10% | CNF |
| 1783 | Nuts, coconut meat, raw | Nuts and Seeds | 1.10 mg | 10% | CNF |
| 1784 | Bamboo shoots, raw | Vegetables and Vegetable Products | 1.10 mg | 10% | CNF |
| 1785 | Beans, small white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.09 mg | 10% | USDA_SR |
| 1786 | Beans, small white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.09 mg | 10% | USDA_SR |
| 1787 | Spearmint, fresh | Spices and Herbs | 1.09 mg | 10% | USDA_SR |
| 1788 | Cookies, chocolate wafers | Baked Products | 1.09 mg | 10% | USDA_SR |
| 1789 | Hummus, home prepared | Legumes and Legume Products | 1.09 mg | 10% | USDA_SR |
| 1790 | Spices, saffron | Spices and Herbs | 1.09 mg | 10% | USDA_SR |
| 1791 | Snacks, potato chips, plain, unsalted | Snacks | 1.09 mg | 10% | USDA_SR |
| 1792 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted | Snacks | 1.09 mg | 10% | USDA_SR |
| 1793 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted | Snacks | 1.09 mg | 10% | USDA_SR |
| 1794 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 1.09 mg | 10% | USDA_SR |
| 1795 | Snacks, potato chips, plain, salted | Snacks | 1.09 mg | 10% | USDA_SR |
| 1796 | Quinoa, cooked | Cereal Grains and Pasta | 1.09 mg | 10% | USDA_SR |
| 1797 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 1.09 mg | 10% | USDA_SR |
| 1798 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 1.09 mg | 10% | CNF |
| 1799 | Spices, spearmint, fresh | Spices and Herbs | 1.09 mg | 10% | CNF |
| 1800 | Grains, rice, white, long-grain, regular, dry | Cereals, Grains and Pasta | 1.09 mg | 10% | CNF |
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