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 151–200 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 151 | Peanuts, virginia, oil-roasted, without salt | Legumes and Legume Products | 6.62 mg | 60% | USDA_SR |
| 152 | Peanuts, Virginia, oil-roasted | Legumes and Legume Products | 6.62 mg | 60% | CNF |
| 153 | Peanuts, Virginia, oil-roasted, salted | Legumes and Legume Products | 6.62 mg | 60% | CNF |
| 154 | Beverages, Protein powder soy based | Beverages | 6.60 mg | 60% | USDA_SR |
| 155 | Plant-based beverage, protein powder, soy based, powder | Beverages | 6.60 mg | 60% | CNF |
| 156 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush | Snacks | 6.56 mg | 60% | USDA_SR |
| 157 | Seaweed, dulse (laver, nori), dried | Vegetables and Vegetable Products | 6.55 mg | 60% | CNF |
| 158 | Meal replacement (cereal), ready to eat, Force Active, President's Choice | Breakfast cereals | 6.49 mg | 59% | CNF |
| 159 | Cereal, ready to eat, All Bran Original, Kellogg's | Breakfast cereals | 6.48 mg | 59% | CNF |
| 160 | Nuts, pine nuts, dried | Nut and Seed Products | 6.45 mg | 59% | USDA_SR |
| 161 | Nuts, pine nuts, pignolia, dried | Nuts and Seeds | 6.45 mg | 59% | CNF |
| 162 | Cocoa, dry powder, unsweetened, processed with alkali | Sweets | 6.37 mg | 58% | USDA_SR |
| 163 | Sweets, cocoa, powder, unsweetened, dutch process | Sweets | 6.37 mg | 58% | CNF |
| 164 | Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal | Breakfast Cereals | 6.36 mg | 58% | USDA_SR |
| 165 | Desserts, rennin, tablets, unsweetened | Sweets | 6.36 mg | 58% | USDA_SR |
| 166 | Dessert, rennin, tablets, unsweetened | Sweets | 6.36 mg | 58% | CNF |
| 167 | Seeds, pumpkin seeds (pepitas), raw | Nut and Seed Products | 6.34 mg | 58% | USDA_FF |
| 168 | Wocas, dried seeds, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 6.33 mg | 58% | USDA_SR |
| 169 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE, with iron, powder, with ARA and DHA | Baby Foods | 6.20 mg | 56% | USDA_SR |
| 170 | Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA | Baby Foods | 6.18 mg | 56% | USDA_SR |
| 171 | Spices, thyme, dried | Spices and Herbs | 6.18 mg | 56% | USDA_SR |
| 172 | Spices, thyme, dried | Spices and Herbs | 6.18 mg | 56% | CNF |
| 173 | Cowpeas, catjang, mature seeds, raw | Legumes and Legume Products | 6.11 mg | 56% | USDA_SR |
| 174 | Parsley, freeze-dried | Vegetables and Vegetable Products | 6.11 mg | 56% | USDA_SR |
| 175 | Black-eyed peas (cowpeas), catjang, raw | Legumes and Legume Products | 6.11 mg | 56% | CNF |
| 176 | Parsley, freeze-dried | Vegetables and Vegetable Products | 6.11 mg | 56% | CNF |
| 177 | Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, liquid concentrate, reconstituted, with ARA and DHA | Baby Foods | 6.10 mg | 55% | USDA_SR |
| 178 | Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, with iron, powder, not reconstituted, with ARA and DHA | Baby Foods | 6.10 mg | 55% | USDA_SR |
| 179 | Spices, mustard seed, ground | Spices and Herbs | 6.08 mg | 55% | USDA_SR |
| 180 | Spices, mustard seed, yellow | Spices and Herbs | 6.08 mg | 55% | CNF |
| 181 | Moose, liver, braised (Alaska Native) | American Indian/Alaska Native Foods | 6.07 mg | 55% | USDA_SR |
| 182 | Sugars, maple | Sweets | 6.06 mg | 55% | USDA_SR |
| 183 | Rice bran, crude | Cereal Grains and Pasta | 6.04 mg | 55% | USDA_SR |
| 184 | Grains, rice bran, crude | Cereals, Grains and Pasta | 6.04 mg | 55% | CNF |
| 185 | Sesame butter, creamy | Nut and Seed Products | 6.04 mg | 55% | USDA_FF |
| 186 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 6.00 mg | 55% | USDA_FF |
| 187 | Seeds, cottonseed kernels, roasted (glandless) | Nut and Seed Products | 6.00 mg | 55% | USDA_SR |
| 188 | Seeds, cottonseed kernels, roasted | Nuts and Seeds | 6.00 mg | 55% | CNF |
| 189 | Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES | Breakfast Cereals | 5.99 mg | 54% | USDA_SR |
| 190 | Peanut flour, low fat | Legumes and Legume Products | 5.99 mg | 54% | USDA_SR |
| 191 | Peanut flour, low-fat | Legumes and Legume Products | 5.99 mg | 54% | CNF |
| 192 | Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES | Breakfast Cereals | 5.96 mg | 54% | USDA_SR |
| 193 | Wild rice, raw | Cereal Grains and Pasta | 5.96 mg | 54% | USDA_SR |
| 194 | Grains, rice, wild, dry | Cereals, Grains and Pasta | 5.96 mg | 54% | CNF |
| 195 | Mutton, cooked, roasted (Navajo) | American Indian/Alaska Native Foods | 5.93 mg | 54% | USDA_SR |
| 196 | Kanpyo, (dried gourd strips) | Vegetables and Vegetable Products | 5.86 mg | 53% | USDA_SR |
| 197 | Kanpyo (dried gourd strips) | Vegetables and Vegetable Products | 5.86 mg | 53% | CNF |
| 198 | Wild rice, dry, raw | Cereal Grains and Pasta | 5.84 mg | 53% | USDA_FF |
| 199 | Elk, free range, ground, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 5.82 mg | 53% | USDA_SR |
| 200 | Seaweed, agar, dried | Vegetables and Vegetable Products | 5.80 mg | 53% | USDA_SR |
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