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 251–300 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 251 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 5.21 mg | 47% | USDA_SR |
| 252 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 5.21 mg | 47% | CNF |
| 253 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 5.21 mg | 47% | CNF |
| 254 | Cereals ready-to-eat, POST, COCOA PEBBLES | Breakfast Cereals | 5.20 mg | 47% | USDA_SR |
| 255 | Infant formula, MEAD JOHNSON, ENFAMIL, Infant, with iron, powder, with ARA and DHA | Baby Foods | 5.20 mg | 47% | USDA_SR |
| 256 | Infant formula, MEAD JOHNSON, ENFAMIL, with iron, powder | Baby Foods | 5.20 mg | 47% | USDA_SR |
| 257 | Spices, dill seed | Spices and Herbs | 5.20 mg | 47% | USDA_SR |
| 258 | Spices, dill seed | Spices and Herbs | 5.20 mg | 47% | CNF |
| 259 | Nuts, cashew butter, plain, without salt added | Nut and Seed Products | 5.16 mg | 47% | USDA_SR |
| 260 | Nuts, cashew butter, plain | Nuts and Seeds | 5.16 mg | 47% | CNF |
| 261 | Chives, freeze-dried | Vegetables and Vegetable Products | 5.12 mg | 47% | USDA_SR |
| 262 | Chives, freeze-dried | Vegetables and Vegetable Products | 5.12 mg | 47% | CNF |
| 263 | Peanut flour, defatted | Legumes and Legume Products | 5.10 mg | 46% | USDA_SR |
| 264 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN WITH LGG, with iron, powder, not reconstituted, with ARA and DHA | Baby Foods | 5.10 mg | 46% | USDA_SR |
| 265 | Infant formula, MEAD JOHNSON, Enfamil Reguline Powder, with ARA and DHA, not reconstituted | Baby Foods | 5.10 mg | 46% | USDA_SR |
| 266 | Infant formula, MEAD JOHNSON, Enfamil for Supplementing, powder, with ARA and DHA, not reconstituted | Baby Foods | 5.10 mg | 46% | USDA_SR |
| 267 | Infant Formula, MEAD JOHNSON, ENFAMIL, GENTLEASE, with ARA and DHA powder not reconstituted | Baby Foods | 5.10 mg | 46% | USDA_SR |
| 268 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, powder | Baby Foods | 5.10 mg | 46% | USDA_SR |
| 269 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, powder | Baby Foods | 5.10 mg | 46% | USDA_SR |
| 270 | Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with ARA and DHA, powder | Baby Foods | 5.10 mg | 46% | USDA_SR |
| 271 | Peanut flour, defatted, salted | Legumes and Legume Products | 5.10 mg | 46% | CNF |
| 272 | Infant formula, MEAD JOHNSON, ENFAMIL, AR, powder, with ARA and DHA | Baby Foods | 5.09 mg | 46% | USDA_SR |
| 273 | Nuts, cashew nuts, raw | Nut and Seed Products | 5.07 mg | 46% | USDA_FF |
| 274 | Nuts, pecans, dry roasted, without salt added | Nut and Seed Products | 5.07 mg | 46% | USDA_SR |
| 275 | Nuts, pecans, dry roasted, with salt added | Nut and Seed Products | 5.07 mg | 46% | USDA_SR |
| 276 | Nuts, pecans, dry roasted, salted | Nuts and Seeds | 5.07 mg | 46% | CNF |
| 277 | Nuts, pecans, dry roasted | Nuts and Seeds | 5.07 mg | 46% | CNF |
| 278 | Soy meal, defatted, raw | Legumes and Legume Products | 5.06 mg | 46% | USDA_SR |
| 279 | Soy meal, defatted, raw | Legumes and Legume Products | 5.06 mg | 46% | CNF |
| 280 | Seeds, safflower seed kernels, dried | Nut and Seed Products | 5.05 mg | 46% | USDA_SR |
| 281 | Seeds, safflower seed kernels, dried | Nuts and Seeds | 5.05 mg | 46% | CNF |
| 282 | Beans, adzuki, mature seeds, raw | Legumes and Legume Products | 5.04 mg | 46% | USDA_SR |
| 283 | Rye flour, dark | Cereal Grains and Pasta | 5.04 mg | 46% | USDA_SR |
| 284 | Beans, adzuki, raw | Legumes and Legume Products | 5.04 mg | 46% | CNF |
| 285 | Seeds, safflower seed meal, partially defatted | Nut and Seed Products | 5.01 mg | 46% | USDA_SR |
| 286 | Seeds, safflower seed meal, partially defatted | Nuts and Seeds | 5.01 mg | 46% | CNF |
| 287 | Cereals ready-to-eat, POST Bran Flakes | Breakfast Cereals | 5.00 mg | 45% | USDA_SR |
| 288 | Infant formula, MEAD JOHNSON, PREGESTIMIL, with iron, powder, with ARA and DHA, not reconstituted | Baby Foods | 5.00 mg | 45% | USDA_SR |
| 289 | Infant formula, MEAD JOHNSON, Enfamil Enspire Powder, with ARA and DHA, not reconstituted | Baby Foods | 5.00 mg | 45% | USDA_SR |
| 290 | Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted | Baby Foods | 5.00 mg | 45% | USDA_SR |
| 291 | Cereals ready-to-eat, POST, ALPHA-BITS | Breakfast Cereals | 5.00 mg | 45% | USDA_SR |
| 292 | Toddler formula, MEAD JOHNSON, ENFAGROW, Toddler Transitions, with ARA and DHA, powder | Baby Foods | 5.00 mg | 45% | USDA_SR |
| 293 | Seeds, sunflower seed kernels, dried | Nut and Seed Products | 5.00 mg | 45% | USDA_SR |
| 294 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, PurAmino, powder, not reconstituted | Baby Foods | 5.00 mg | 45% | USDA_SR |
| 295 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, GENTLEASE, Toddler transitions, with ARA and DHA, powder | Baby Foods | 5.00 mg | 45% | USDA_SR |
| 296 | Seeds, sunflower seed kernels, dried | Nuts and Seeds | 5.00 mg | 45% | CNF |
| 297 | Seeds, sunflower seed flour, partially defatted | Nut and Seed Products | 4.95 mg | 45% | USDA_SR |
| 298 | Seeds, sunflower seed flour, partially defatted | Nuts and Seeds | 4.95 mg | 45% | CNF |
| 299 | Nuts, almonds, toasted, unblanched | Nuts and Seeds | 4.92 mg | 45% | CNF |
| 300 | Tofu, dried-frozen (koyadofu), prepared with calcium sulfate | Legumes and Legume Products | 4.90 mg | 45% | USDA_SR |
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