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 201–250 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Grains, triticale | Cereals, Grains and Pasta | 3.45 mg | 31% |
| 202 | Snacks, popcorn, air-popped, white popcorn | Snacks | 3.44 mg | 31% |
| 203 | Hot chocolate, with aspartame, mix, powder | Beverages | 3.44 mg | 31% |
| 204 | Hot chocolate, low calorie, with aspartame, mix, powder, with added calcium and phosphorus, without added sodium or vitamin A | Beverages | 3.44 mg | 31% |
| 205 | Indian, papad (papadum) | Legumes and Legume Products | 3.40 mg | 31% |
| 206 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw | Legumes and Legume Products | 3.37 mg | 31% |
| 207 | Nuts, walnuts, black, dried | Nuts and Seeds | 3.37 mg | 31% |
| 208 | Nuts, mixed nuts, oil roasted with peanuts, lightly salted | Nuts and Seeds | 3.36 mg | 31% |
| 209 | Nuts, mixed nuts, oil roasted with peanuts | Nuts and Seeds | 3.36 mg | 31% |
| 210 | Nuts, mixed nuts, oil roasted with peanuts, salted | Nuts and Seeds | 3.36 mg | 31% |
| 211 | Beans, mungo, raw | Legumes and Legume Products | 3.35 mg | 30% |
| 212 | Grains, quinoa, flour | Cereals, Grains and Pasta | 3.35 mg | 30% |
| 213 | Peanuts, Valencia, raw | Legumes and Legume Products | 3.34 mg | 30% |
| 214 | Grains, wheat, hard white | Cereals, Grains and Pasta | 3.33 mg | 30% |
| 215 | Nuts, almonds, dry roasted, unblanched | Nuts and Seeds | 3.31 mg | 30% |
| 216 | Candies, chocolate, dark, 70-85% cacao solids | Sweets | 3.31 mg | 30% |
| 217 | Peanut butter, natural | Legumes and Legume Products | 3.31 mg | 30% |
| 218 | Nuts, almonds, dry roasted, unblanched, salted | Nuts and Seeds | 3.31 mg | 30% |
| 219 | Spices, dill weed, dried | Spices and Herbs | 3.30 mg | 30% |
| 220 | Nuts, almond butter, plain | Nuts and Seeds | 3.29 mg | 30% |
| 221 | Nuts, almond butter, plain, salted | Nuts and Seeds | 3.29 mg | 30% |
| 222 | Peanuts, all types, oil-roasted, salted | Legumes and Legume Products | 3.28 mg | 30% |
| 223 | Grains, spelt, uncooked | Cereals, Grains and Pasta | 3.28 mg | 30% |
| 224 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 3.28 mg | 30% |
| 225 | Peanuts, all types, raw | Legumes and Legume Products | 3.27 mg | 30% |
| 226 | Lentils, raw | Legumes and Legume Products | 3.27 mg | 30% |
| 227 | Cereal, ready to eat, Special K: Satisfaction, Kellogg's | Breakfast cereals | 3.26 mg | 30% |
| 228 | Spices, rosemary, dried | Spices and Herbs | 3.23 mg | 29% |
| 229 | Snacks, trail mix, regular, unsalted | Snacks | 3.22 mg | 29% |
| 230 | Snacks, trail mix, regular | Snacks | 3.22 mg | 29% |
| 231 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 3.20 mg | 29% |
| 232 | Grains, amaranth, flour | Cereals, Grains and Pasta | 3.16 mg | 29% |
| 233 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 3.14 mg | 29% |
| 234 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 3.14 mg | 29% |
| 235 | Soybean kernels, roasted, salted | Legumes and Legume Products | 3.14 mg | 29% |
| 236 | Spices, poultry seasoning | Spices and Herbs | 3.14 mg | 29% |
| 237 | Cereal, ready to eat, Shredded Wheat: spoon size, Post | Breakfast cereals | 3.14 mg | 29% |
| 238 | Broadbeans (fava beans), dry, raw | Legumes and Legume Products | 3.14 mg | 29% |
| 239 | Soybean kernels, roasted, unsalted | Legumes and Legume Products | 3.14 mg | 29% |
| 240 | Nuts, butternuts (long walnuts), dried | Nuts and Seeds | 3.13 mg | 28% |
| 241 | Nuts, almonds, dried, unblanched, unroasted | Nuts and Seeds | 3.12 mg | 28% |
| 242 | Grains, buckwheat flour, whole-groat | Cereals, Grains and Pasta | 3.12 mg | 28% |
| 243 | Cereal, ready to eat, Fibre 1, General Mills | Breakfast cereals | 3.12 mg | 28% |
| 244 | Grains, oat bran, dry | Cereals, Grains and Pasta | 3.11 mg | 28% |
| 245 | Snacks, popcorn, oil-popped, microwave, regular flavour, no trans fat | Snacks | 3.10 mg | 28% |
| 246 | Cereal, ready-to-eat, Krave, Kellogg's | Breakfast cereals | 3.10 mg | 28% |
| 247 | Grains, quinoa, dry | Cereals, Grains and Pasta | 3.10 mg | 28% |
| 248 | Nuts, walnuts, English or Persian, dried | Nuts and Seeds | 3.09 mg | 28% |
| 249 | Peanuts, Valencia, oil-roasted | Legumes and Legume Products | 3.08 mg | 28% |
| 250 | Grains, wheat flour, whole-wheat | Cereals, Grains and Pasta | 3.08 mg | 28% |
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