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 2151–2200 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2151 | Pie, pecan, commercially prepared | Baked Products | 0.87 mg | 8% | USDA_SR |
| 2152 | Soy sauce made from soy and wheat (shoyu) | Legumes and Legume Products | 0.87 mg | 8% | USDA_SR |
| 2153 | Lasagna, Vegetable, frozen, baked | Meals, Entrees, and Side Dishes | 0.87 mg | 8% | USDA_SR |
| 2154 | Cereals, MALT-O-MEAL, chocolate, dry | Breakfast Cereals | 0.87 mg | 8% | USDA_SR |
| 2155 | Nuts, chestnuts, chinese, raw | Nut and Seed Products | 0.87 mg | 8% | USDA_SR |
| 2156 | Candies, peanut brittle, prepared-from-recipe | Sweets | 0.87 mg | 8% | USDA_SR |
| 2157 | Mushrooms, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.87 mg | 8% | USDA_SR |
| 2158 | Mushrooms, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.87 mg | 8% | USDA_SR |
| 2159 | Garlic bread, frozen | Baked Products | 0.87 mg | 8% | USDA_SR |
| 2160 | Bread, garlic | Baked Products | 0.87 mg | 8% | CNF |
| 2161 | Cake, chocolate, homemade, with chocolate icing (frosting) | Baked Products | 0.87 mg | 8% | CNF |
| 2162 | Mushroom, boiled, drained, with salt | Vegetables and Vegetable Products | 0.87 mg | 8% | CNF |
| 2163 | Lasagna, vegetable, frozen, baked | Mixed Dishes | 0.87 mg | 8% | CNF |
| 2164 | Candies, peanut brittle, homemade | Sweets | 0.87 mg | 8% | CNF |
| 2165 | Pie, pecan, commercial | Baked Products | 0.87 mg | 8% | CNF |
| 2166 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 0.87 mg | 8% | CNF |
| 2167 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 0.87 mg | 8% | CNF |
| 2168 | Nuts, Chinese chestnuts, raw | Nuts and Seeds | 0.87 mg | 8% | CNF |
| 2169 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 0.87 mg | 8% | CNF |
| 2170 | Beans, kidney, california red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.86 mg | 8% | USDA_SR |
| 2171 | Beans, kidney, california red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.86 mg | 8% | USDA_SR |
| 2172 | TACO BELL, Bean Burrito | Fast Foods | 0.86 mg | 8% | USDA_SR |
| 2173 | Amaranth grain, cooked | Cereal Grains and Pasta | 0.86 mg | 8% | USDA_SR |
| 2174 | TACO BELL, Nachos | Fast Foods | 0.86 mg | 8% | USDA_SR |
| 2175 | Snacks, crisped rice bar, chocolate chip | Snacks | 0.86 mg | 8% | USDA_SR |
| 2176 | Candies, candy bits, yogourt covered | Sweets | 0.86 mg | 8% | CNF |
| 2177 | Bread, garlic, toasted | Baked Products | 0.86 mg | 8% | CNF |
| 2178 | Grains, amaranth, cooked | Cereals, Grains and Pasta | 0.86 mg | 8% | CNF |
| 2179 | Snacks, crisped rice bar, chocolate chip | Snacks | 0.86 mg | 8% | CNF |
| 2180 | Bread, white, commercial | Baked Products | 0.86 mg | 8% | CNF |
| 2181 | Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving | Baked Products | 0.86 mg | 8% | CNF |
| 2182 | Bread, white, commercial, reduced sodium | Baked Products | 0.86 mg | 8% | CNF |
| 2183 | Cookie, oatmeal, homemade, with raisins | Baked Products | 0.86 mg | 8% | CNF |
| 2184 | Beans, kidney, light red, boiled, salted | Legumes and Legume Products | 0.86 mg | 8% | CNF |
| 2185 | Beans, kidney, light red, boiled | Legumes and Legume Products | 0.86 mg | 8% | CNF |
| 2186 | Mushroom, pioppini | Vegetables and Vegetable Products | 0.86 mg | 8% | USDA_FF |
| 2187 | Rolls, dinner, sweet | Baked Products | 0.85 mg | 8% | USDA_SR |
| 2188 | Corn dogs, frozen, prepared | Meals, Entrees, and Side Dishes | 0.85 mg | 8% | USDA_SR |
| 2189 | Beverages, SLIMFAST, Meal replacement, High Protein Shake, Ready-To-Drink, 3-2-1 plan | Beverages | 0.85 mg | 8% | USDA_SR |
| 2190 | Snacks, yucca (cassava) chips, salted | Snacks | 0.85 mg | 8% | USDA_SR |
| 2191 | Snacks, pretzels, hard, plain, made with unenriched flour, unsalted | Snacks | 0.85 mg | 8% | USDA_SR |
| 2192 | Snacks, pretzels, hard, plain, made with unenriched flour, salted | Snacks | 0.85 mg | 8% | USDA_SR |
| 2193 | Spinach souffle | Vegetables and Vegetable Products | 0.85 mg | 8% | USDA_SR |
| 2194 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 0.85 mg | 8% | USDA_SR |
| 2195 | Wheat flours, bread, unenriched | Cereal Grains and Pasta | 0.85 mg | 8% | USDA_SR |
| 2196 | Wheat flour, white, bread, enriched | Cereal Grains and Pasta | 0.85 mg | 8% | USDA_SR |
| 2197 | Vital wheat gluten | Cereal Grains and Pasta | 0.85 mg | 8% | USDA_SR |
| 2198 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 0.85 mg | 8% | USDA_SR |
| 2199 | Wheat, vital wheat gluten | Cereals, Grains and Pasta | 0.85 mg | 8% | CNF |
| 2200 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 0.85 mg | 8% | CNF |
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