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 2051–2100 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2051 | Roll (kaiser), hard | Baked Products | 0.94 mg | 9% | CNF |
| 2052 | Croutons, seasoned | Baked Products | 0.94 mg | 9% | CNF |
| 2053 | Cookies, chocolate chip, prepared from recipe, made with margarine | Baked Products | 0.93 mg | 8% | USDA_SR |
| 2054 | Bread, stuffing, dry mix | Baked Products | 0.93 mg | 8% | USDA_SR |
| 2055 | Rosemary, fresh | Spices and Herbs | 0.93 mg | 8% | USDA_SR |
| 2056 | Cookies, oatmeal, prepared from recipe, without raisins | Baked Products | 0.93 mg | 8% | USDA_SR |
| 2057 | Nuts, chestnuts, chinese, roasted | Nut and Seed Products | 0.93 mg | 8% | USDA_SR |
| 2058 | Candies, MR. GOODBAR Chocolate Bar | Sweets | 0.93 mg | 8% | USDA_SR |
| 2059 | Spices, rosemary, fresh | Spices and Herbs | 0.93 mg | 8% | CNF |
| 2060 | Candies, bars, Mr Goodbar | Sweets | 0.93 mg | 8% | CNF |
| 2061 | Bread stuffing, dry mix, unprepared | Baked Products | 0.93 mg | 8% | CNF |
| 2062 | Cookie, oatmeal, homemade, without raisins | Baked Products | 0.93 mg | 8% | CNF |
| 2063 | Cookie, chocolate chip, homemade, made with margarine | Baked Products | 0.93 mg | 8% | CNF |
| 2064 | Nuts, Chinese chestnuts, roasted | Nuts and Seeds | 0.93 mg | 8% | CNF |
| 2065 | Carob flour | Legumes and Legume Products | 0.92 mg | 8% | USDA_SR |
| 2066 | Potatoes, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 0.92 mg | 8% | USDA_SR |
| 2067 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 0.92 mg | 8% | USDA_SR |
| 2068 | Candies, MARS SNACKFOOD US, TWIX chocolate fudge cookie bars | Sweets | 0.92 mg | 8% | USDA_SR |
| 2069 | Baobab powder | Fruits and Fruit Juices | 0.92 mg | 8% | USDA_SR |
| 2070 | Snacks, pretzels, hard, confectioner's coating, chocolate-flavor | Snacks | 0.92 mg | 8% | USDA_SR |
| 2071 | Fast foods, brownie | Fast Foods | 0.92 mg | 8% | CNF |
| 2072 | Candies, bars, Twix, chocolate fudge cookie | Sweets | 0.92 mg | 8% | CNF |
| 2073 | Carob (St. John's bread), flour | Legumes and Legume Products | 0.92 mg | 8% | CNF |
| 2074 | Potato, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 0.92 mg | 8% | CNF |
| 2075 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 0.92 mg | 8% | CNF |
| 2076 | Snacks, potato chips, made from dried potatoes (preformed), multigrain | Snacks | 0.91 mg | 8% | USDA_SR |
| 2077 | Dill weed, fresh | Spices and Herbs | 0.91 mg | 8% | USDA_SR |
| 2078 | Potato soup, instant, dry mix | Soups, Sauces, and Gravies | 0.91 mg | 8% | USDA_SR |
| 2079 | Soybeans, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.91 mg | 8% | USDA_SR |
| 2080 | Potatoes, mashed, dehydrated, granules without milk, dry form | Vegetables and Vegetable Products | 0.91 mg | 8% | USDA_SR |
| 2081 | Soybeans, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.91 mg | 8% | USDA_SR |
| 2082 | Millet, cooked | Cereal Grains and Pasta | 0.91 mg | 8% | USDA_SR |
| 2083 | Restaurant, Latino, bunuelos (fried yeast bread) | Restaurant Foods | 0.91 mg | 8% | USDA_SR |
| 2084 | Soybeans, green (edamame), boiled, drained, with salt | Vegetables and Vegetable Products | 0.91 mg | 8% | CNF |
| 2085 | Soup, potato, instant, dehydrated, unprepared | Soups, Sauces and Gravies | 0.91 mg | 8% | CNF |
| 2086 | Grains, millet, cooked | Cereals, Grains and Pasta | 0.91 mg | 8% | CNF |
| 2087 | Grains, wheat flour, white, cake flour | Cereals, Grains and Pasta | 0.91 mg | 8% | CNF |
| 2088 | Soybeans, green (edamame), boiled, drained | Vegetables and Vegetable Products | 0.91 mg | 8% | CNF |
| 2089 | Potato, mashed, dehydrated, granules without milk, unprepared | Vegetables and Vegetable Products | 0.91 mg | 8% | CNF |
| 2090 | Spices, dill weed, fresh | Spices and Herbs | 0.91 mg | 8% | CNF |
| 2091 | Flour, potato | Vegetables and Vegetable Products | 0.90 mg | 8% | USDA_FF |
| 2092 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 0.90 mg | 8% | USDA_FF |
| 2093 | Beans, kidney, royal red, mature seeds, cooked, boiled with salt | Legumes and Legume Products | 0.90 mg | 8% | USDA_SR |
| 2094 | Beans, kidney, royal red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.90 mg | 8% | USDA_SR |
| 2095 | Rolls, dinner, wheat | Baked Products | 0.90 mg | 8% | USDA_SR |
| 2096 | Rolls, french | Baked Products | 0.90 mg | 8% | USDA_SR |
| 2097 | Bagels, oat bran | Baked Products | 0.90 mg | 8% | USDA_SR |
| 2098 | Pigeon peas (red gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.90 mg | 8% | USDA_SR |
| 2099 | Pigeon peas (red gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.90 mg | 8% | USDA_SR |
| 2100 | Soup, bean with frankfurters, canned, condensed | Soups, Sauces, and Gravies | 0.90 mg | 8% | USDA_SR |
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