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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Breakfast bar, corn flake crust with fruit | Snacks | 4.10 mg | 37% |
| 252 | Nuts, mixed nuts, dry roasted, with peanuts, without salt added | Nut and Seed Products | 4.06 mg | 37% |
| 253 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 4.06 mg | 37% |
| 254 | Spices, onion powder | Spices and Herbs | 4.05 mg | 37% |
| 255 | Soy protein isolate, potassium type | Legumes and Legume Products | 4.03 mg | 37% |
| 256 | Soy protein isolate | Legumes and Legume Products | 4.03 mg | 37% |
| 257 | Babyfood, baked product, finger snacks cereal fortified | Baby Foods | 4.00 mg | 36% |
| 258 | Snacks, popcorn, cakes | Snacks | 3.99 mg | 36% |
| 259 | Oats (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.97 mg | 36% |
| 260 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, powder, not reconstituted | Baby Foods | 3.94 mg | 36% |
| 261 | Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, powder, not reconstituted | Baby Foods | 3.94 mg | 36% |
| 262 | Candies, peanut bar | Sweets | 3.94 mg | 36% |
| 263 | Soy flour, full-fat, raw | Legumes and Legume Products | 3.92 mg | 36% |
| 264 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), powder, with ARA and DHA | Baby Foods | 3.91 mg | 36% |
| 265 | Infant formula, PBM PRODUCTS, store brand, powder | Baby Foods | 3.90 mg | 35% |
| 266 | Spices, tarragon, dried | Spices and Herbs | 3.90 mg | 35% |
| 267 | Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder | Baby Foods | 3.90 mg | 35% |
| 268 | Cereals ready-to-eat, UNCLE SAM CEREAL | Breakfast Cereals | 3.87 mg | 35% |
| 269 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, powder, not reconstituted | Baby Foods | 3.86 mg | 35% |
| 270 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, powder, not reconstituted | Baby Foods | 3.86 mg | 35% |
| 271 | Infant formula, ABBOTT NUTRITION, SIMILAC, PM 60/40, powder not reconstituted | Baby Foods | 3.85 mg | 35% |
| 272 | Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, powder, with ARA and DHA | Baby Foods | 3.84 mg | 35% |
| 273 | Snacks, popcorn, microwave, low fat | Snacks | 3.83 mg | 35% |
| 274 | Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, powder, with ARA and DHA | Baby Foods | 3.83 mg | 35% |
| 275 | Popcorn, microwave, low fat and sodium | Snacks | 3.83 mg | 35% |
| 276 | Infant formula, ABBOTT NUTRITION, ALIMENTUM ADVANCE, with iron, powder, not reconstituted, with DHA and ARA | Baby Foods | 3.82 mg | 35% |
| 277 | Infant formula, PBM PRODUCTS, store brand, soy, powder | Baby Foods | 3.80 mg | 35% |
| 278 | Cereals ready-to-eat, POST Raisin Bran Cereal | Breakfast Cereals | 3.80 mg | 35% |
| 279 | Nuts, mixed nuts, dry roasted, with peanuts, with salt added | Nut and Seed Products | 3.80 mg | 35% |
| 280 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER | Nut and Seed Products | 3.76 mg | 34% |
| 281 | Candies, sesame crunch | Sweets | 3.76 mg | 34% |
| 282 | Piki bread, made from blue cornmeal (Hopi) | American Indian/Alaska Native Foods | 3.75 mg | 34% |
| 283 | Hearts of palm, raw | Vegetables and Vegetable Products | 3.73 mg | 34% |
| 284 | Spices, fennel seed | Spices and Herbs | 3.70 mg | 34% |
| 285 | Spices, bay leaf | Spices and Herbs | 3.70 mg | 34% |
| 286 | Wheat, KAMUT khorasan, uncooked | Cereal Grains and Pasta | 3.68 mg | 33% |
| 287 | Baking chocolate, unsweetened, liquid | Sweets | 3.68 mg | 33% |
| 288 | Beans, white, mature seeds, raw | Legumes and Legume Products | 3.67 mg | 33% |
| 289 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 3.65 mg | 33% |
| 290 | Beans, black, mature seeds, raw | Legumes and Legume Products | 3.65 mg | 33% |
| 291 | Cereals, oats, regular and quick, not fortified, dry | Breakfast Cereals | 3.64 mg | 33% |
| 292 | Spices, ginger, ground | Spices and Herbs | 3.64 mg | 33% |
| 293 | Beans, cranberry (roman), mature seeds, raw | Legumes and Legume Products | 3.63 mg | 33% |
| 294 | Teff, uncooked | Cereal Grains and Pasta | 3.63 mg | 33% |
| 295 | Lentils, pink or red, raw | Legumes and Legume Products | 3.60 mg | 33% |
| 296 | Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder | Beverages | 3.60 mg | 33% |
| 297 | Spices, marjoram, dried | Spices and Herbs | 3.60 mg | 33% |
| 298 | Soy flour, full-fat, roasted | Legumes and Legume Products | 3.58 mg | 33% |
| 299 | Babyfood, Snack, GERBER, GRADUATES, LIL CRUNCHIES, baked whole grain corn snack | Baby Foods | 3.57 mg | 32% |
| 300 | Candies, carob, unsweetened | Sweets | 3.53 mg | 32% |
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