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 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Lentils, flour | Legumes and Legume Products | 3.92 mg | 36% |
| 152 | Soy flour, full-fat, raw | Legumes and Legume Products | 3.92 mg | 36% |
| 153 | Spices, tarragon, dried | Spices and Herbs | 3.90 mg | 35% |
| 154 | Cereal, ready to eat, Breakfast O's, Barbara's Bakery | Breakfast cereals | 3.90 mg | 35% |
| 155 | Beans, black, flour | Legumes and Legume Products | 3.89 mg | 35% |
| 156 | Snacks, popcorn, microwave, low fat and sodium | Snacks | 3.83 mg | 35% |
| 157 | Nuts, mixed nuts, dry roasted with peanuts, salted | Nuts and Seeds | 3.80 mg | 35% |
| 158 | Nuts, mixed nuts, dry roasted with peanuts | Nuts and Seeds | 3.80 mg | 35% |
| 159 | Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments | Breakfast cereals | 3.77 mg | 34% |
| 160 | Candies, sesame crunch (crisp) | Sweets | 3.76 mg | 34% |
| 161 | Grains, rye | Cereals, Grains and Pasta | 3.73 mg | 34% |
| 162 | Hearts of palm, raw | Vegetables and Vegetable Products | 3.73 mg | 34% |
| 163 | Spices, fennel seed | Spices and Herbs | 3.70 mg | 34% |
| 164 | Spices, bay leaf | Spices and Herbs | 3.70 mg | 34% |
| 165 | Sweets, baking chocolate, unsweetened, liquid | Sweets | 3.68 mg | 33% |
| 166 | Grains, wheat, kamut khorasan, uncooked | Cereals, Grains and Pasta | 3.68 mg | 33% |
| 167 | Beans, white, raw | Legumes and Legume Products | 3.67 mg | 33% |
| 168 | Beans, navy, raw | Legumes and Legume Products | 3.65 mg | 33% |
| 169 | Beans, black, mature seeds, raw | Legumes and Legume Products | 3.65 mg | 33% |
| 170 | Cereal, ready to eat, Muslix: various flavours, Kellogg's | Breakfast cereals | 3.65 mg | 33% |
| 171 | Spices, ginger, ground | Spices and Herbs | 3.64 mg | 33% |
| 172 | Grains, oat flour, whole-grain | Cereals, Grains and Pasta | 3.64 mg | 33% |
| 173 | Cereal, ready to eat, Froot Loops, Kellogg's | Breakfast cereals | 3.63 mg | 33% |
| 174 | Grains, teff, uncooked | Cereals, Grains and Pasta | 3.63 mg | 33% |
| 175 | Beans, cranberry (roman), raw | Legumes and Legume Products | 3.63 mg | 33% |
| 176 | Spices, marjoram, dried | Spices and Herbs | 3.60 mg | 33% |
| 177 | Cereal, ready to eat, Corn Pops, Kellogg's | Breakfast cereals | 3.60 mg | 33% |
| 178 | Lentils, pink, raw | Legumes and Legume Products | 3.60 mg | 33% |
| 179 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 3.60 mg | 33% |
| 180 | Soy flour, full-fat, roasted | Legumes and Legume Products | 3.58 mg | 33% |
| 181 | Cereal, ready to eat, Just Right, Kellogg's | Breakfast cereals | 3.57 mg | 32% |
| 182 | Peas, split, raw | Legumes and Legume Products | 3.55 mg | 32% |
| 183 | Candies, bars / chips, carob | Sweets | 3.53 mg | 32% |
| 184 | Peanut butter, lower sugar | Legumes and Legume Products | 3.51 mg | 32% |
| 185 | Cereal, ready to eat, Grape-nuts, Post | Breakfast cereals | 3.50 mg | 32% |
| 186 | Cereal, ready to eat, Frosted Flakes: lightly toasted, President' Choice | Breakfast cereals | 3.50 mg | 32% |
| 187 | Cereal, ready to eat, Bran Flakes, too good to be true, President's Choice | Breakfast cereals | 3.50 mg | 32% |
| 188 | Netted willow, native, leaves, raw | Vegetables and Vegetable Products | 3.50 mg | 32% |
| 189 | Beans, yardlong, mature seeds, raw | Legumes and Legume Products | 3.50 mg | 32% |
| 190 | Cereal, ready to eat, Raisin Bran, Post | Breakfast cereals | 3.50 mg | 32% |
| 191 | Cereal, ready to eat, Count Chocula, General Mills | Breakfast cereals | 3.50 mg | 32% |
| 192 | Cereal, ready to eat, Crispix, Kellogg's | Breakfast cereals | 3.50 mg | 32% |
| 193 | Cereal, ready to eat, Selects: Date and Raisin Pecan Crunch, Post | Breakfast cereals | 3.50 mg | 32% |
| 194 | Cereal, ready to eat, Corn Flakes, President's Choice | Breakfast cereals | 3.50 mg | 32% |
| 195 | Cereal, ready to eat, Fibre First Multibran, Blue Menu, President's Choice | Breakfast cereals | 3.50 mg | 32% |
| 196 | Cereal, ready to eat, Raisin Bran: Loads of Raisins, President's Choice | Breakfast cereals | 3.50 mg | 32% |
| 197 | Cereal, ready to eat, Toasted O's, President's Choice | Breakfast cereals | 3.50 mg | 32% |
| 198 | Cereal, ready to eat, Toasted Oat O's, President's Choice | Breakfast cereals | 3.50 mg | 32% |
| 199 | Cereal, ready to eat, Selects: Blueberry Almond Crunch, Post | Breakfast cereals | 3.50 mg | 32% |
| 200 | Grains, wheat, soft white | Cereals, Grains and Pasta | 3.46 mg | 31% |
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