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 1951–2000 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1951 | Cornmeal, white, self-rising, degermed, enriched | Cereal Grains and Pasta | 1.00 mg | 9% | USDA_SR |
| 1952 | Cornmeal, yellow, self-rising, degermed, enriched | Cereal Grains and Pasta | 1.00 mg | 9% | USDA_SR |
| 1953 | Beans, fava, in pod, raw | Vegetables and Vegetable Products | 1.00 mg | 9% | USDA_SR |
| 1954 | Snacks, bagel chips | Snacks | 1.00 mg | 9% | CNF |
| 1955 | Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise | Mixed Dishes | 1.00 mg | 9% | CNF |
| 1956 | Beans, kidney, all types, boiled | Legumes and Legume Products | 1.00 mg | 9% | CNF |
| 1957 | Broadbeans (fava beans), in pod, raw | Vegetables and Vegetable Products | 1.00 mg | 9% | CNF |
| 1958 | Sweets, molasses, blackstrap | Sweets | 1.00 mg | 9% | CNF |
| 1959 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 1.00 mg | 9% | CNF |
| 1960 | Peas, split, boiled, salted | Legumes and Legume Products | 1.00 mg | 9% | CNF |
| 1961 | Peas, split, boiled | Legumes and Legume Products | 1.00 mg | 9% | CNF |
| 1962 | Apricots, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 1.00 mg | 9% | CNF |
| 1963 | Gravy, au jus, canned | Soups, Sauces and Gravies | 1.00 mg | 9% | CNF |
| 1964 | Beverages, Malted drink mix, natural, powder, dairy based. | Beverages | 0.99 mg | 9% | USDA_SR |
| 1965 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 0.99 mg | 9% | USDA_SR |
| 1966 | Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup | Sweets | 0.99 mg | 9% | USDA_SR |
| 1967 | Soybeans, green, raw | Vegetables and Vegetable Products | 0.99 mg | 9% | USDA_SR |
| 1968 | Snacks, potato sticks | Snacks | 0.99 mg | 9% | USDA_SR |
| 1969 | Candies, NESTLE, 100 GRAND Bar | Sweets | 0.99 mg | 9% | USDA_SR |
| 1970 | Snacks, potato sticks | Snacks | 0.99 mg | 9% | CNF |
| 1971 | Candies, bars, 100 Grand | Sweets | 0.99 mg | 9% | CNF |
| 1972 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 0.99 mg | 9% | CNF |
| 1973 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 0.99 mg | 9% | CNF |
| 1974 | Beans, pinto, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.98 mg | 9% | USDA_SR |
| 1975 | Beverages, tea, instant, lemon, unsweetened | Beverages | 0.98 mg | 9% | USDA_SR |
| 1976 | Doughnuts, cake-type, plain, chocolate-coated or frosted | Baked Products | 0.98 mg | 9% | USDA_SR |
| 1977 | Beans, pinto, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.98 mg | 9% | USDA_SR |
| 1978 | PAPA JOHN'S 14" The Works Pizza, Original Crust | Fast Foods | 0.98 mg | 9% | USDA_SR |
| 1979 | Crackers, multigrain | Baked Products | 0.98 mg | 9% | USDA_SR |
| 1980 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 20 calories, ready-to-feed | Baby Foods | 0.98 mg | 9% | USDA_SR |
| 1981 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 24 calories ready-to-feed Low iron | Baby Foods | 0.98 mg | 9% | USDA_SR |
| 1982 | ON THE BORDER, refried beans | Restaurant Foods | 0.98 mg | 9% | USDA_SR |
| 1983 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 20 calories ready-to-feed Low iron | Baby Foods | 0.98 mg | 9% | USDA_SR |
| 1984 | Snacks, potato chips, barbecue-flavor | Snacks | 0.98 mg | 9% | USDA_SR |
| 1985 | Cracker, multigrain | Baked Products | 0.98 mg | 9% | CNF |
| 1986 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 0.98 mg | 9% | CNF |
| 1987 | Bread, wheat germ | Baked Products | 0.98 mg | 9% | CNF |
| 1988 | Beans, pinto, boiled, salted | Legumes and Legume Products | 0.98 mg | 9% | CNF |
| 1989 | Beans, pinto, boiled | Legumes and Legume Products | 0.98 mg | 9% | CNF |
| 1990 | Tea, instant, unsweetened, lemon flavour, powder | Beverages | 0.98 mg | 9% | CNF |
| 1991 | Soup, tomato vegetable, dehydrated | Soups, Sauces and Gravies | 0.98 mg | 9% | CNF |
| 1992 | Rolls, dinner, rye | Baked Products | 0.97 mg | 9% | USDA_SR |
| 1993 | Muffins, English, raisin-cinnamon (includes apple-cinnamon) | Baked Products | 0.97 mg | 9% | USDA_SR |
| 1994 | Cookies, brownies, prepared from recipe | Baked Products | 0.97 mg | 9% | USDA_SR |
| 1995 | English muffins, whole grain white | Baked Products | 0.97 mg | 9% | USDA_SR |
| 1996 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), liquid concentrate, with ARA and DHA | Baby Foods | 0.97 mg | 9% | USDA_SR |
| 1997 | McDONALD'S, BIG BREAKFAST | Fast Foods | 0.97 mg | 9% | USDA_SR |
| 1998 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.97 mg | 9% | USDA_SR |
| 1999 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.97 mg | 9% | USDA_SR |
| 2000 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Original | Baked Products | 0.97 mg | 9% | USDA_SR |
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