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 2251–2300 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2251 | Indian, bread, paratha, whole-wheat | Baked Products | 0.82 mg | 7% | CNF |
| 2252 | Peas, pigeon, boiled, drained, with salt | Vegetables and Vegetable Products | 0.82 mg | 7% | CNF |
| 2253 | Grains, barley, pearled, cooked | Cereals, Grains and Pasta | 0.82 mg | 7% | CNF |
| 2254 | Bread, Italian | Baked Products | 0.82 mg | 7% | CNF |
| 2255 | Peas, pigeon, boiled, drained | Vegetables and Vegetable Products | 0.82 mg | 7% | CNF |
| 2256 | Peas, green, frozen, unprepared | Vegetables and Vegetable Products | 0.82 mg | 7% | CNF |
| 2257 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, unenriched | Baked Products | 0.81 mg | 7% | USDA_SR |
| 2258 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, enriched | Baked Products | 0.81 mg | 7% | USDA_SR |
| 2259 | Bagels, cinnamon-raisin, toasted | Baked Products | 0.81 mg | 7% | USDA_SR |
| 2260 | Basil, fresh | Spices and Herbs | 0.81 mg | 7% | USDA_SR |
| 2261 | Bread, naan, plain, commercially prepared, refrigerated | Baked Products | 0.81 mg | 7% | USDA_SR |
| 2262 | Sandwich spread, with chopped pickle, regular, unspecified oils | Fats and Oils | 0.81 mg | 7% | USDA_SR |
| 2263 | Noodles, chinese, chow mein | Cereal Grains and Pasta | 0.81 mg | 7% | USDA_SR |
| 2264 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza | Baked Products | 0.81 mg | 7% | USDA_SR |
| 2265 | Indian, bread, naan | Baked Products | 0.81 mg | 7% | CNF |
| 2266 | Pasta, spaghetti, whole-wheat, cooked | Cereals, Grains and Pasta | 0.81 mg | 7% | CNF |
| 2267 | Pasta, macaroni (elbow), whole wheat, cooked | Cereals, Grains and Pasta | 0.81 mg | 7% | CNF |
| 2268 | Coffee cake, cinnamon with crumb topping, commercial | Baked Products | 0.81 mg | 7% | CNF |
| 2269 | Bread, white with raisins, commercial, toasted | Baked Products | 0.81 mg | 7% | CNF |
| 2270 | Bagel, cinnamon-raisin, toasted | Baked Products | 0.81 mg | 7% | CNF |
| 2271 | Sandwich spread, with chopped pickle, regular, unspecified oil | Fats and Oils | 0.81 mg | 7% | CNF |
| 2272 | Basil, fresh | Spices and Herbs | 0.81 mg | 7% | CNF |
| 2273 | Cookies, oatmeal, dry mix | Baked Products | 0.80 mg | 7% | USDA_SR |
| 2274 | Beverages, malted drink mix, chocolate, powder | Beverages | 0.80 mg | 7% | USDA_SR |
| 2275 | Doughnuts, yeast-leavened, with creme filling | Baked Products | 0.80 mg | 7% | USDA_SR |
| 2276 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 0.80 mg | 7% | USDA_SR |
| 2277 | Babyfood, cookie, baby, fruit | Baby Foods | 0.80 mg | 7% | USDA_SR |
| 2278 | Babyfood, fruit, tutti frutti, strained | Baby Foods | 0.80 mg | 7% | USDA_SR |
| 2279 | Rice flour, white, unenriched | Cereal Grains and Pasta | 0.80 mg | 7% | USDA_SR |
| 2280 | Balsam-pear (bitter gourd), pods, raw | Vegetables and Vegetable Products | 0.80 mg | 7% | USDA_SR |
| 2281 | Restaurant, Latino, arepa (unleavened cornmeal bread) | Restaurant Foods | 0.80 mg | 7% | USDA_SR |
| 2282 | Margarine, tub, non-hydrogenated, mixed vegetable oil, Calorie-reduced | Fats and Oils | 0.80 mg | 7% | CNF |
| 2283 | Grains, rice flour, white | Cereals, Grains and Pasta | 0.80 mg | 7% | CNF |
| 2284 | Cookie, oatmeal (with or without raisins), dry mix, unprepared | Baked Products | 0.80 mg | 7% | CNF |
| 2285 | Cake mix, chocolate (devil's food, fudge), regular, dry, unprepared | Baked Products | 0.80 mg | 7% | CNF |
| 2286 | Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate) | Legumes and Legume Products | 0.80 mg | 7% | CNF |
| 2287 | Balsam-pear (bitter gourd, bitter melon), pods, raw | Vegetables and Vegetable Products | 0.80 mg | 7% | CNF |
| 2288 | Flour, 00 | Cereal Grains and Pasta | 0.79 mg | 7% | USDA_FF |
| 2289 | Bread, Italian | Baked Products | 0.79 mg | 7% | USDA_SR |
| 2290 | Infant formula, MEAD JOHNSON,NEXT STEP PROSOBEE, prepared from powder | Baby Foods | 0.79 mg | 7% | USDA_SR |
| 2291 | Infant formula, MEAD JOHNSON, PROSOBEE, with iron, ready to feed, with ARA and DHA | Baby Foods | 0.79 mg | 7% | USDA_SR |
| 2292 | Infant formula, MEAD JOHNSON, PROSOBEE, with iron, ready-to-feed | Baby Foods | 0.79 mg | 7% | USDA_SR |
| 2293 | Cookies, oatmeal, commercially prepared, regular | Baked Products | 0.79 mg | 7% | USDA_SR |
| 2294 | Soy sauce made from soy and wheat (shoyu), low sodium | Legumes and Legume Products | 0.79 mg | 7% | USDA_SR |
| 2295 | Infant formula, MEAD JOHNSON, NEXT STEP, PROSOBEE, LIPIL, ready to feed, with ARA and DHA | Baby Foods | 0.79 mg | 7% | USDA_SR |
| 2296 | Infant formula, MEAD JOHNSON, ENFAMIL, Enfagrow, Soy, Toddler ready-to-feed | Baby Foods | 0.79 mg | 7% | USDA_SR |
| 2297 | Candies, HERSHEY'S, ALMOND JOY BITES | Sweets | 0.79 mg | 7% | USDA_SR |
| 2298 | Jute, potherb, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 7% | USDA_SR |
| 2299 | Lima beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 7% | USDA_SR |
| 2300 | Lima beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.79 mg | 7% | USDA_SR |
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