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 2201–2250 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2201 | Snacks, pretzels, hard, plain, unsalted | Snacks | 0.85 mg | 8% | CNF |
| 2202 | Spinach souffle, homemade | Vegetables and Vegetable Products | 0.85 mg | 8% | CNF |
| 2203 | Mung beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.84 mg | 8% | USDA_SR |
| 2204 | Bread, pita, white, enriched | Baked Products | 0.84 mg | 8% | USDA_SR |
| 2205 | Mung beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.84 mg | 8% | USDA_SR |
| 2206 | Beans, cranberry (roman), mature seeds, canned | Legumes and Legume Products | 0.84 mg | 8% | USDA_SR |
| 2207 | Bread, pita, white, unenriched | Baked Products | 0.84 mg | 8% | USDA_SR |
| 2208 | Pasta mix, Italian lasagna, unprepared | Meals, Entrees, and Side Dishes | 0.84 mg | 8% | USDA_SR |
| 2209 | Wheat flour, white (industrial), 11.5% protein, unbleached, enriched | Cereal Grains and Pasta | 0.84 mg | 8% | USDA_SR |
| 2210 | Wheat flour, white (industrial), 11.5% protein, bleached, unenriched | Cereal Grains and Pasta | 0.84 mg | 8% | USDA_SR |
| 2211 | Wheat flour, white (industrial), 11.5% protein, bleached, enriched | Cereal Grains and Pasta | 0.84 mg | 8% | USDA_SR |
| 2212 | Bread, pan dulce, sweet yeast bread | Baked Products | 0.84 mg | 8% | USDA_SR |
| 2213 | Bread, pita, white | Baked Products | 0.84 mg | 8% | CNF |
| 2214 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 0.84 mg | 8% | CNF |
| 2215 | Beans, legumes, mung (green gram), boiled, salted | Legumes and Legume Products | 0.84 mg | 8% | CNF |
| 2216 | Beans, legumes, mung (green gram), boiled | Legumes and Legume Products | 0.84 mg | 8% | CNF |
| 2217 | Corn fritter | Baked Products | 0.84 mg | 8% | CNF |
| 2218 | Mungo beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.83 mg | 8% | USDA_SR |
| 2219 | Bread, reduced-calorie, oatmeal | Baked Products | 0.83 mg | 8% | USDA_SR |
| 2220 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 0.83 mg | 8% | USDA_SR |
| 2221 | Horseradish, prepared | Spices and Herbs | 0.83 mg | 8% | USDA_SR |
| 2222 | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 0.83 mg | 8% | USDA_SR |
| 2223 | Mungo beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.83 mg | 8% | USDA_SR |
| 2224 | Pasta, gluten-free, brown rice flour, cooked, TINKYADA | Cereal Grains and Pasta | 0.83 mg | 8% | USDA_SR |
| 2225 | Seeds, breadfruit seeds, boiled | Nut and Seed Products | 0.83 mg | 8% | USDA_SR |
| 2226 | Couscous, dry | Cereal Grains and Pasta | 0.83 mg | 8% | USDA_SR |
| 2227 | Fiddlehead ferns, raw | Vegetables and Vegetable Products | 0.83 mg | 8% | USDA_SR |
| 2228 | Syrups, chocolate, fudge-type | Sweets | 0.83 mg | 8% | USDA_SR |
| 2229 | Squash, zucchini, baby, raw | Vegetables and Vegetable Products | 0.83 mg | 8% | USDA_SR |
| 2230 | Lasagna, vegetarian, homemade | Mixed Dishes | 0.83 mg | 8% | CNF |
| 2231 | Fiddlehead greens (ferns), raw | Vegetables and Vegetable Products | 0.83 mg | 8% | CNF |
| 2232 | Horseradish, prepared | Spices and Herbs | 0.83 mg | 8% | CNF |
| 2233 | Grains, couscous, dry | Cereals, Grains and Pasta | 0.83 mg | 8% | CNF |
| 2234 | Sweets, syrups, chocolate, fudge-type | Sweets | 0.83 mg | 8% | CNF |
| 2235 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 0.83 mg | 8% | CNF |
| 2236 | Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride) | Legumes and Legume Products | 0.83 mg | 8% | CNF |
| 2237 | Beans, mungo, boiled, salted | Legumes and Legume Products | 0.83 mg | 8% | CNF |
| 2238 | Beans, mungo, boiled | Legumes and Legume Products | 0.83 mg | 8% | CNF |
| 2239 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 0.83 mg | 8% | CNF |
| 2240 | Squash, summer, zucchini, baby, raw | Vegetables and Vegetable Products | 0.83 mg | 8% | CNF |
| 2241 | Soup, shark fin, restaurant-prepared | Soups, Sauces, and Gravies | 0.82 mg | 7% | USDA_SR |
| 2242 | Bread, paratha, whole wheat, commercially prepared, frozen | Baked Products | 0.82 mg | 7% | USDA_SR |
| 2243 | Infant formula, ABBOTT NUTRITION, SIMILAC NEOSURE, ready-to-feed, with ARA and DHA | Baby Foods | 0.82 mg | 7% | USDA_SR |
| 2244 | Pigeonpeas, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.82 mg | 7% | USDA_SR |
| 2245 | Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.82 mg | 7% | USDA_SR |
| 2246 | Barley, pearled, cooked | Cereal Grains and Pasta | 0.82 mg | 7% | USDA_SR |
| 2247 | Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.82 mg | 7% | USDA_SR |
| 2248 | Bread, blue corn, somiviki (Hopi) | American Indian/Alaska Native Foods | 0.82 mg | 7% | USDA_SR |
| 2249 | Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour | Baked Products | 0.82 mg | 7% | USDA_SR |
| 2250 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols | Fats and Oils | 0.82 mg | 7% | CNF |
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