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 1801–1850 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1801 | Snacks, potato chips, plain, salted | Snacks | 1.09 mg | 10% | CNF |
| 1802 | Cookie, chocolate wafer | Baked Products | 1.09 mg | 10% | CNF |
| 1803 | Beans, small white, boiled, salted | Legumes and Legume Products | 1.09 mg | 10% | CNF |
| 1804 | Hummus, homemade | Legumes and Legume Products | 1.09 mg | 10% | CNF |
| 1805 | Beans, small white, boiled | Legumes and Legume Products | 1.09 mg | 10% | CNF |
| 1806 | Spices, saffron | Spices and Herbs | 1.09 mg | 10% | CNF |
| 1807 | Yardlong beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.08 mg | 10% | USDA_SR |
| 1808 | Yardlong beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.08 mg | 10% | USDA_SR |
| 1809 | Pasta, gluten-free, rice flour and rice bran extract, cooked, DE BOLES | Cereal Grains and Pasta | 1.08 mg | 10% | USDA_SR |
| 1810 | Spaghetti, spinach, cooked | Cereal Grains and Pasta | 1.08 mg | 10% | USDA_SR |
| 1811 | Granola bar, chewy, fruit flavour, soy protein added, yogourt coated | Baked Products | 1.08 mg | 10% | CNF |
| 1812 | Pasta, spaghetti, spinach, enriched, cooked | Cereals, Grains and Pasta | 1.08 mg | 10% | CNF |
| 1813 | Beans, yardlong, mature seeds, boiled, salted | Legumes and Legume Products | 1.08 mg | 10% | CNF |
| 1814 | Beans, yardlong, mature seeds, boiled | Legumes and Legume Products | 1.08 mg | 10% | CNF |
| 1815 | Beans, kidney, red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.07 mg | 10% | USDA_SR |
| 1816 | Beans, kidney, red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.07 mg | 10% | USDA_SR |
| 1817 | Tofu, extra firm, prepared with nigari | Legumes and Legume Products | 1.07 mg | 10% | USDA_SR |
| 1818 | Beans, kidney, all types, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.07 mg | 10% | USDA_SR |
| 1819 | Muffins, English, wheat | Baked Products | 1.07 mg | 10% | USDA_SR |
| 1820 | Parsley, fresh | Vegetables and Vegetable Products | 1.07 mg | 10% | USDA_SR |
| 1821 | Beans, kidney, all types, boiled, with salt | Legumes and Legume Products | 1.07 mg | 10% | CNF |
| 1822 | English muffin, wheat | Baked Products | 1.07 mg | 10% | CNF |
| 1823 | Beans, kidney, dark red, boiled, salted | Legumes and Legume Products | 1.07 mg | 10% | CNF |
| 1824 | Beans, kidney, dark red, boiled | Legumes and Legume Products | 1.07 mg | 10% | CNF |
| 1825 | Parsley, fresh | Vegetables and Vegetable Products | 1.07 mg | 10% | CNF |
| 1826 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 1.06 mg | 10% | USDA_FF |
| 1827 | Beans, yellow, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.06 mg | 10% | USDA_SR |
| 1828 | Beans, yellow, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.06 mg | 10% | USDA_SR |
| 1829 | Infant formula, PBM PRODUCTS, store brand, soy, liquid concentrate, not reconstituted | Baby Foods | 1.06 mg | 10% | USDA_SR |
| 1830 | Infant formula, PBM PRODUCTS, store brand, liquid concentrate, not reconstituted | Baby Foods | 1.06 mg | 10% | USDA_SR |
| 1831 | Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour | Snacks | 1.06 mg | 10% | USDA_SR |
| 1832 | Candies, REESE'S BITES | Sweets | 1.06 mg | 10% | USDA_SR |
| 1833 | Candies, MARS SNACKFOOD US, TWIX Caramel Cookie Bars | Sweets | 1.06 mg | 10% | USDA_SR |
| 1834 | Restaurant, Latino, tripe soup | Restaurant Foods | 1.06 mg | 10% | USDA_SR |
| 1835 | Chocolate-flavored hazelnut spread | Sweets | 1.06 mg | 10% | USDA_SR |
| 1836 | Snacks, corn-based, extruded, chips, barbecue-flavor | Snacks | 1.06 mg | 10% | USDA_SR |
| 1837 | Candies, REESE'S BITES | Sweets | 1.06 mg | 10% | CNF |
| 1838 | Sweets, topping, chocolate flavour hazelnut spread | Sweets | 1.06 mg | 10% | CNF |
| 1839 | Snacks, pretzels, hard, plain, salted | Snacks | 1.06 mg | 10% | CNF |
| 1840 | Candies, bars, Twix, caramel cookie | Sweets | 1.06 mg | 10% | CNF |
| 1841 | Snacks, corn-based, extruded, chips, barbecue | Snacks | 1.06 mg | 10% | CNF |
| 1842 | Beans, yellow, boiled, salted | Legumes and Legume Products | 1.06 mg | 10% | CNF |
| 1843 | Beans, yellow, boiled | Legumes and Legume Products | 1.06 mg | 10% | CNF |
| 1844 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 1.05 mg | 10% | USDA_SR |
| 1845 | Bread, french or vienna, toasted (includes sourdough) | Baked Products | 1.05 mg | 10% | USDA_SR |
| 1846 | Bread, reduced-calorie, oat bran | Baked Products | 1.05 mg | 10% | USDA_SR |
| 1847 | Bread, oat bran, toasted | Baked Products | 1.05 mg | 10% | USDA_SR |
| 1848 | Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato | Fast Foods | 1.05 mg | 10% | USDA_SR |
| 1849 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 1.05 mg | 10% | USDA_SR |
| 1850 | TACO BELL, Nachos Supreme | Fast Foods | 1.05 mg | 10% | USDA_SR |
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