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 2001–2050 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2001 | Margarine, stick, canola and/or soybean oil | Fats and Oils | 0.97 mg | 9% | CNF |
| 2002 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 0.97 mg | 9% | CNF |
| 2003 | Beans, navy, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.97 mg | 9% | CNF |
| 2004 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 0.97 mg | 9% | CNF |
| 2005 | Snacks, potato chips, barbecue flavour | Snacks | 0.97 mg | 9% | CNF |
| 2006 | Roll, dinner, rye | Baked Products | 0.97 mg | 9% | CNF |
| 2007 | English muffin, raisin-cinnamon (apple cinnamon) | Baked Products | 0.97 mg | 9% | CNF |
| 2008 | Cookie, brownie, homemade | Baked Products | 0.97 mg | 9% | CNF |
| 2009 | Beans, navy, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.97 mg | 9% | CNF |
| 2010 | Beans, pink, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.96 mg | 9% | USDA_SR |
| 2011 | Beverages, coffee, instant, mocha, sweetened | Beverages | 0.96 mg | 9% | USDA_SR |
| 2012 | Beans, pink, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.96 mg | 9% | USDA_SR |
| 2013 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, liquid concentrate | Baby Foods | 0.96 mg | 9% | USDA_SR |
| 2014 | Snacks, pita chips, salted | Snacks | 0.96 mg | 9% | USDA_SR |
| 2015 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, liquid concentrate, not reconstituted | Baby Foods | 0.96 mg | 9% | USDA_SR |
| 2016 | Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, liquid concentrate, not reconstituted | Baby Foods | 0.96 mg | 9% | USDA_SR |
| 2017 | Gravy, brown instant, dry | Soups, Sauces, and Gravies | 0.96 mg | 9% | USDA_SR |
| 2018 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, liquid concentrate | Baby Foods | 0.96 mg | 9% | USDA_SR |
| 2019 | Nuts, coconut cream, raw (liquid expressed from grated meat) | Nut and Seed Products | 0.96 mg | 9% | USDA_SR |
| 2020 | Mushrooms, shiitake, stir-fried | Vegetables and Vegetable Products | 0.96 mg | 9% | USDA_SR |
| 2021 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), lactose free, vegan | Fats and Oils | 0.96 mg | 9% | CNF |
| 2022 | Mushroom, shiitake, stir-fried, no fat added | Vegetables and Vegetable Products | 0.96 mg | 9% | CNF |
| 2023 | Gravy, brown instant, dry | Soups, Sauces and Gravies | 0.96 mg | 9% | CNF |
| 2024 | Beans, pink, boiled, salted | Legumes and Legume Products | 0.96 mg | 9% | CNF |
| 2025 | Beans, pink, boiled | Legumes and Legume Products | 0.96 mg | 9% | CNF |
| 2026 | Coffee, instant, with sugar, mocha flavour, powder | Beverages | 0.96 mg | 9% | CNF |
| 2027 | Nuts, coconut cream (liquid from grated meat), raw | Nuts and Seeds | 0.96 mg | 9% | CNF |
| 2028 | Lima beans, large, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.95 mg | 9% | USDA_SR |
| 2029 | Lima beans, large, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.95 mg | 9% | USDA_SR |
| 2030 | Chili with beans, microwavable bowls | Meals, Entrees, and Side Dishes | 0.95 mg | 9% | USDA_SR |
| 2031 | Bread, white wheat | Baked Products | 0.95 mg | 9% | USDA_SR |
| 2032 | Bread, white, commercial, with added fibre | Baked Products | 0.95 mg | 9% | CNF |
| 2033 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 0.95 mg | 9% | CNF |
| 2034 | Bread, white, commercial, toasted | Baked Products | 0.95 mg | 9% | CNF |
| 2035 | Beans, lima, dry, large, boiled, salted | Legumes and Legume Products | 0.95 mg | 9% | CNF |
| 2036 | Beans, lima, dry, large, boiled | Legumes and Legume Products | 0.95 mg | 9% | CNF |
| 2037 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 0.95 mg | 9% | USDA_FF |
| 2038 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 0.94 mg | 9% | USDA_FF |
| 2039 | Crackers, saltines, fat-free, low-sodium | Baked Products | 0.94 mg | 9% | USDA_SR |
| 2040 | Rolls, hard (includes kaiser) | Baked Products | 0.94 mg | 9% | USDA_SR |
| 2041 | Pretzels, soft, unsalted | Snacks | 0.94 mg | 9% | USDA_SR |
| 2042 | Tortillas, ready-to-bake or -fry, corn, without added salt | Baked Products | 0.94 mg | 9% | USDA_SR |
| 2043 | Croutons, seasoned | Baked Products | 0.94 mg | 9% | USDA_SR |
| 2044 | Wheat flour, white (industrial), 9% protein, bleached, unenriched | Cereal Grains and Pasta | 0.94 mg | 9% | USDA_SR |
| 2045 | Wheat flour, white (industrial), 9% protein, bleached, enriched | Cereal Grains and Pasta | 0.94 mg | 9% | USDA_SR |
| 2046 | Pretzels, soft | Snacks | 0.94 mg | 9% | USDA_SR |
| 2047 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 0.94 mg | 9% | USDA_SR |
| 2048 | Snacks, pretzels, soft, unsalted | Snacks | 0.94 mg | 9% | CNF |
| 2049 | Snacks, pretzels, soft | Snacks | 0.94 mg | 9% | CNF |
| 2050 | Tortilla, ready-to-bake / fry, corn, unsalted | Baked Products | 0.94 mg | 9% | CNF |
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