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 2101–2150 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2101 | Babyfood, crackers, vegetable | Baby Foods | 0.90 mg | 8% | USDA_SR |
| 2102 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 0.90 mg | 8% | USDA_SR |
| 2103 | Seeds, breadfruit seeds, raw | Nut and Seed Products | 0.90 mg | 8% | USDA_SR |
| 2104 | Puddings, chocolate, dry mix, regular | Sweets | 0.90 mg | 8% | USDA_SR |
| 2105 | Mung beans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 0.90 mg | 8% | USDA_SR |
| 2106 | Amaranth leaves, raw | Vegetables and Vegetable Products | 0.90 mg | 8% | USDA_SR |
| 2107 | Bread, italian, toasted | Baked Products | 0.90 mg | 8% | CNF |
| 2108 | Waffle, whole wheat, low fat | Baked Products | 0.90 mg | 8% | CNF |
| 2109 | Dessert, pudding, chocolate, dry mix, regular, unprepared | Sweets | 0.90 mg | 8% | CNF |
| 2110 | Roll, french | Baked Products | 0.90 mg | 8% | CNF |
| 2111 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 0.90 mg | 8% | CNF |
| 2112 | Bagel, oat bran | Baked Products | 0.90 mg | 8% | CNF |
| 2113 | Peas, pigeon (red gram), boiled, salted | Legumes and Legume Products | 0.90 mg | 8% | CNF |
| 2114 | Peas, pigeon (red gram), boiled | Legumes and Legume Products | 0.90 mg | 8% | CNF |
| 2115 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 0.90 mg | 8% | CNF |
| 2116 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 0.90 mg | 8% | CNF |
| 2117 | Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 0.90 mg | 8% | CNF |
| 2118 | Amaranth leaves, fresh | Vegetables and Vegetable Products | 0.90 mg | 8% | CNF |
| 2119 | Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder | Beverages | 0.89 mg | 8% | USDA_SR |
| 2120 | Beverages, tea, instant, decaffeinated, lemon, diet | Beverages | 0.89 mg | 8% | USDA_SR |
| 2121 | Croutons, plain | Baked Products | 0.89 mg | 8% | USDA_SR |
| 2122 | Bread, oat bran | Baked Products | 0.89 mg | 8% | USDA_SR |
| 2123 | Chili con carne with beans, canned entree | Meals, Entrees, and Side Dishes | 0.89 mg | 8% | USDA_SR |
| 2124 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.89 mg | 8% | USDA_SR |
| 2125 | Babyfood, cereal, wheat, dry | Babyfoods | 0.89 mg | 8% | CNF |
| 2126 | Chili con carne with beans, canned | Mixed Dishes | 0.89 mg | 8% | CNF |
| 2127 | Croutons, plain | Baked Products | 0.89 mg | 8% | CNF |
| 2128 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.89 mg | 8% | CNF |
| 2129 | Bread, white, commercially prepared | Baked Products | 0.88 mg | 8% | USDA_FF |
| 2130 | Beans, great northern, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.88 mg | 8% | USDA_SR |
| 2131 | Popovers, dry mix, unenriched | Baked Products | 0.88 mg | 8% | USDA_SR |
| 2132 | Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) | Baked Products | 0.88 mg | 8% | USDA_SR |
| 2133 | Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 0.88 mg | 8% | USDA_SR |
| 2134 | Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) | Baked Products | 0.88 mg | 8% | USDA_SR |
| 2135 | Bread, sticks, plain | Baked Products | 0.88 mg | 8% | USDA_SR |
| 2136 | Bread, roll, Mexican, bollilo | Baked Products | 0.88 mg | 8% | USDA_SR |
| 2137 | Beans, great northern, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.88 mg | 8% | USDA_SR |
| 2138 | Popovers, dry mix, enriched | Baked Products | 0.88 mg | 8% | USDA_SR |
| 2139 | Sauce, pesto, ready-to-serve, shelf stable | Soups, Sauces, and Gravies | 0.88 mg | 8% | USDA_SR |
| 2140 | Gravy, onion, dry, mix | Soups, Sauces, and Gravies | 0.88 mg | 8% | USDA_SR |
| 2141 | Amaranth leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.88 mg | 8% | USDA_SR |
| 2142 | Amaranth leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.88 mg | 8% | USDA_SR |
| 2143 | Restaurant, Mexican, refried beans | Restaurant Foods | 0.88 mg | 8% | USDA_SR |
| 2144 | Refried beans | Legumes and Legume Products | 0.88 mg | 8% | CNF |
| 2145 | Popover, dry mix, unprepared | Baked Products | 0.88 mg | 8% | CNF |
| 2146 | Bread stick, plain | Baked Products | 0.88 mg | 8% | CNF |
| 2147 | Beans, great northern, boiled, salted | Legumes and Legume Products | 0.88 mg | 8% | CNF |
| 2148 | Beans, great northern, boiled | Legumes and Legume Products | 0.88 mg | 8% | CNF |
| 2149 | Amaranth leaves, boiled, drained | Vegetables and Vegetable Products | 0.88 mg | 8% | CNF |
| 2150 | Gravy, onion, dehydrated | Soups, Sauces and Gravies | 0.88 mg | 8% | CNF |
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