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 1851–1900 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1851 | SUBWAY, cold cut sub on white bread with lettuce and tomato | Fast Foods | 1.05 mg | 10% | USDA_SR |
| 1852 | Seeds, lotus seeds, dried | Nut and Seed Products | 1.05 mg | 10% | USDA_SR |
| 1853 | Hominy, canned, yellow | Cereal Grains and Pasta | 1.05 mg | 10% | USDA_SR |
| 1854 | Semolina, enriched | Cereal Grains and Pasta | 1.05 mg | 10% | USDA_SR |
| 1855 | Hominy, canned, white | Cereal Grains and Pasta | 1.05 mg | 10% | USDA_SR |
| 1856 | Toppings, nuts in syrup | Sweets | 1.05 mg | 10% | USDA_SR |
| 1857 | Semolina, unenriched | Cereal Grains and Pasta | 1.05 mg | 10% | USDA_SR |
| 1858 | Seaweed, laver, raw | Vegetables and Vegetable Products | 1.05 mg | 10% | USDA_SR |
| 1859 | Bread, white, commercial, with added fibre, toasted | Baked Products | 1.05 mg | 10% | CNF |
| 1860 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 1.05 mg | 10% | CNF |
| 1861 | Grains, semolina | Cereals, Grains and Pasta | 1.05 mg | 10% | CNF |
| 1862 | Grains, hominy, canned, yellow | Cereals, Grains and Pasta | 1.05 mg | 10% | CNF |
| 1863 | Sweets, topping, nuts in syrup | Sweets | 1.05 mg | 10% | CNF |
| 1864 | English muffin, multigrain (also granola), toasted | Baked Products | 1.05 mg | 10% | CNF |
| 1865 | English muffin, plain (also sourdough) | Baked Products | 1.05 mg | 10% | CNF |
| 1866 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 1.05 mg | 10% | CNF |
| 1867 | Seeds, lotus seeds, dried | Nuts and Seeds | 1.05 mg | 10% | CNF |
| 1868 | Seaweed, dulse (laver, nori), raw | Vegetables and Vegetable Products | 1.05 mg | 10% | CNF |
| 1869 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 1.05 mg | 10% | CNF |
| 1870 | Pancakes, whole-wheat, dry mix, incomplete, prepared | Baked Products | 1.04 mg | 9% | USDA_SR |
| 1871 | Cake, snack cakes, creme-filled, chocolate with frosting | Baked Products | 1.04 mg | 9% | USDA_SR |
| 1872 | Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS | Breakfast Cereals | 1.04 mg | 9% | USDA_SR |
| 1873 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork | Legumes and Legume Products | 1.04 mg | 9% | USDA_SR |
| 1874 | Bread, wheat | Baked Products | 1.04 mg | 9% | USDA_SR |
| 1875 | Bread, french or vienna (includes sourdough) | Baked Products | 1.04 mg | 9% | USDA_SR |
| 1876 | Pigeonpeas, immature seeds, raw | Vegetables and Vegetable Products | 1.04 mg | 9% | USDA_SR |
| 1877 | Soybeans, mature seeds, sprouted, cooked, steamed, with salt | Vegetables and Vegetable Products | 1.04 mg | 9% | USDA_SR |
| 1878 | Soybeans, mature seeds, sprouted, cooked, steamed | Vegetables and Vegetable Products | 1.04 mg | 9% | USDA_SR |
| 1879 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza | Baked Products | 1.04 mg | 9% | USDA_SR |
| 1880 | Snacks, pretzels, hard, plain, salted | Snacks | 1.04 mg | 9% | USDA_SR |
| 1881 | Bread, French or Vienna (also sourdough) | Baked Products | 1.04 mg | 9% | CNF |
| 1882 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned with pork | Legumes and Legume Products | 1.04 mg | 9% | CNF |
| 1883 | Soybeans, mature seeds, sprouted, bean sprouts, steamed | Vegetables and Vegetable Products | 1.04 mg | 9% | CNF |
| 1884 | Peas, pigeon, raw | Vegetables and Vegetable Products | 1.04 mg | 9% | CNF |
| 1885 | Flour, chestnut | Nut and Seed Products | 1.04 mg | 9% | USDA_FF |
| 1886 | Croissants, apple | Baked Products | 1.03 mg | 9% | USDA_SR |
| 1887 | Cereals ready-to-eat, rice, puffed, fortified | Breakfast Cereals | 1.03 mg | 9% | USDA_SR |
| 1888 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.03 mg | 9% | USDA_SR |
| 1889 | Beans, navy, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.03 mg | 9% | USDA_SR |
| 1890 | Beans, navy, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.03 mg | 9% | USDA_SR |
| 1891 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.03 mg | 9% | USDA_SR |
| 1892 | Seeds, breadfruit seeds, roasted | Nut and Seed Products | 1.03 mg | 9% | USDA_SR |
| 1893 | Mushrooms, shiitake, raw | Vegetables and Vegetable Products | 1.03 mg | 9% | USDA_SR |
| 1894 | Spanish rice mix, dry mix, unprepared | Meals, Entrees, and Side Dishes | 1.03 mg | 9% | USDA_SR |
| 1895 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.03 mg | 9% | USDA_SR |
| 1896 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.03 mg | 9% | USDA_SR |
| 1897 | Rice, spanish rice mix, unprepared | Mixed Dishes | 1.03 mg | 9% | CNF |
| 1898 | Mushroom, shiitake, raw | Vegetables and Vegetable Products | 1.03 mg | 9% | CNF |
| 1899 | Croissant, apple, commercial | Baked Products | 1.03 mg | 9% | CNF |
| 1900 | Beans, navy, boiled, salted | Legumes and Legume Products | 1.03 mg | 9% | CNF |
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