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 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Peanuts, Valencia, oil-roasted | Legumes and Legume Products | 3.08 mg | 28% |
| 252 | Peanuts, Valencia, oil-roasted, salted | Legumes and Legume Products | 3.08 mg | 28% |
| 253 | Nuts, almonds, oil roasted, unblanched | Nuts and Seeds | 3.07 mg | 28% |
| 254 | Nuts, almonds, oil roasted, unblanched, salted | Nuts and Seeds | 3.07 mg | 28% |
| 255 | Nuts, almonds, oil roasted, lightly salted | Nuts and Seeds | 3.07 mg | 28% |
| 256 | Cereal, hot, oats, large flakes, dry, Quaker | Breakfast cereals | 3.07 mg | 28% |
| 257 | Cereal, hot, oats, minute, dry, Robin Hood | Breakfast cereals | 3.07 mg | 28% |
| 258 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 3.07 mg | 28% |
| 259 | Cereal, hot, oats, one minute, dry, Quaker | Breakfast cereals | 3.07 mg | 28% |
| 260 | Corn, dried, yellow | Vegetables and Vegetable Products | 3.06 mg | 28% |
| 261 | Cereal, ready to eat, Shredded Wheat, Post | Breakfast cereals | 3.06 mg | 28% |
| 262 | Cereal, ready to eat, Shredded Wheat'n Bran: spoon size, Post | Breakfast cereals | 3.04 mg | 28% |
| 263 | Soybean, fermented products, natto | Legumes and Legume Products | 3.03 mg | 28% |
| 264 | Snacks, rice cakes, brown rice, plain | Snacks | 3.00 mg | 27% |
| 265 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 3.00 mg | 27% |
| 266 | Snacks, rice cakes, crackers (include mini rice cakes) | Baked Products | 3.00 mg | 27% |
| 267 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 3.00 mg | 27% |
| 268 | Snacks, rice cakes, brown rice, rye | Snacks | 3.00 mg | 27% |
| 269 | Snacks, brown rice chips | Snacks | 3.00 mg | 27% |
| 270 | Cracker, 7 grain | Baked Products | 3.00 mg | 27% |
| 271 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 3.00 mg | 27% |
| 272 | Spices, garlic powder | Spices and Herbs | 2.99 mg | 27% |
| 273 | Cracker, whole-wheat, reduced fat | Baked Products | 2.99 mg | 27% |
| 274 | Nuts, almond butter, honey and cinnamon, salted | Nuts and Seeds | 2.99 mg | 27% |
| 275 | Cereal, hot, oats, instant: regular, dry | Breakfast cereals | 2.98 mg | 27% |
| 276 | Nuts, pilinuts-canarytree, dried | Nuts and Seeds | 2.97 mg | 27% |
| 277 | Nuts, almonds, dried, blanched, unroasted | Nuts and Seeds | 2.97 mg | 27% |
| 278 | Grains, wheat flour, whole-grain, soft wheat | Cereals, Grains and Pasta | 2.96 mg | 27% |
| 279 | Nuts, simulated product, wheat-based, all flavours except macadamia, without salt | Nuts and Seeds | 2.96 mg | 27% |
| 280 | Nuts, simulated product, wheat-based, unflavoured, with salt | Nuts and Seeds | 2.94 mg | 27% |
| 281 | Bread, spelt, commercial, toasted | Baked Products | 2.90 mg | 26% |
| 282 | Grains, amaranth, raw | Cereals, Grains and Pasta | 2.87 mg | 26% |
| 283 | Beans, hyacinth, boiled, salted | Legumes and Legume Products | 2.85 mg | 26% |
| 284 | Beans, hyacinth, boiled | Legumes and Legume Products | 2.85 mg | 26% |
| 285 | Beans, yellow, raw | Legumes and Legume Products | 2.83 mg | 26% |
| 286 | Beans, lima, dry, large, raw | Legumes and Legume Products | 2.83 mg | 26% |
| 287 | Nuts, almond meal, partially defatted | Nuts and Seeds | 2.83 mg | 26% |
| 288 | Nuts, almond meal, partially defatted, salted | Nuts and Seeds | 2.83 mg | 26% |
| 289 | Beans, small white, raw | Legumes and Legume Products | 2.81 mg | 26% |
| 290 | Chickpea flour (besan) | Legumes and Legume Products | 2.81 mg | 26% |
| 291 | Snacks, popcorn, microwave, lower in fat | Snacks | 2.80 mg | 25% |
| 292 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 2.80 mg | 25% |
| 293 | Bread, sprouted wheat, commercial, toasted | Baked Products | 2.80 mg | 25% |
| 294 | Cracker, rye, wafers, plain | Baked Products | 2.80 mg | 25% |
| 295 | Cereal, ready to eat, Wheat Squares, Organics, President's Choice | Breakfast cereals | 2.80 mg | 25% |
| 296 | Beans, kidney, dark red, raw | Legumes and Legume Products | 2.79 mg | 25% |
| 297 | Peanut butter, chunk type, fat, sugar and salt added | Legumes and Legume Products | 2.79 mg | 25% |
| 298 | Peanut butter, chunk type, fat and sugar added | Legumes and Legume Products | 2.79 mg | 25% |
| 299 | Beans, kidney, all types, raw | Legumes and Legume Products | 2.79 mg | 25% |
| 300 | Peanut butter, reduced sodium | Legumes and Legume Products | 2.78 mg | 25% |
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