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 301–350 of 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Snack, BALANCE, original bar | Snacks | 3.52 mg | 32% |
| 302 | Peanut spread, reduced sugar | Legumes and Legume Products | 3.51 mg | 32% |
| 303 | Yardlong beans, mature seeds, raw | Legumes and Legume Products | 3.50 mg | 32% |
| 304 | Snacks, potato chips, fat-free, made with olestra | Snacks | 3.50 mg | 32% |
| 305 | Peas, green, split, mature seeds, raw | Legumes and Legume Products | 3.49 mg | 32% |
| 306 | Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS | Vegetables and Vegetable Products | 3.47 mg | 32% |
| 307 | Wheat, soft white | Cereal Grains and Pasta | 3.46 mg | 31% |
| 308 | Triticale | Cereal Grains and Pasta | 3.45 mg | 31% |
| 309 | Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A | Beverages | 3.44 mg | 31% |
| 310 | Beverages, Cocoa mix, no sugar added, powder | Beverages | 3.44 mg | 31% |
| 311 | Snacks, popcorn, air-popped (Unsalted) | Snacks | 3.44 mg | 31% |
| 312 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend | Nut and Seed Products | 3.42 mg | 31% |
| 313 | Papad | Legumes and Legume Products | 3.40 mg | 31% |
| 314 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | Legumes and Legume Products | 3.37 mg | 31% |
| 315 | Nuts, walnuts, black, dried | Nut and Seed Products | 3.37 mg | 31% |
| 316 | Nuts, mixed nuts, oil roasted, with peanuts, without salt added | Nut and Seed Products | 3.36 mg | 31% |
| 317 | Nuts, mixed nuts, oil roasted, with peanuts, lightly salted | Nut and Seed Products | 3.36 mg | 31% |
| 318 | Nuts, mixed nuts, oil roasted, with peanuts, with salt added | Nut and Seed Products | 3.36 mg | 31% |
| 319 | Mungo beans, mature seeds, raw | Legumes and Legume Products | 3.35 mg | 30% |
| 320 | Peanuts, valencia, raw | Legumes and Legume Products | 3.34 mg | 30% |
| 321 | Wheat, hard white | Cereal Grains and Pasta | 3.33 mg | 30% |
| 322 | Snacks, peas, roasted, wasabi-flavored | Snacks | 3.31 mg | 30% |
| 323 | Chocolate, dark, 70-85% cacao solids | Sweets | 3.31 mg | 30% |
| 324 | Nuts, almonds, dry roasted, without salt added | Nut and Seed Products | 3.31 mg | 30% |
| 325 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 3.31 mg | 30% |
| 326 | Spices, dill weed, dried | Spices and Herbs | 3.30 mg | 30% |
| 327 | Babyfood, cereal, rice with pears and apple, dry, instant fortified | Baby Foods | 3.30 mg | 30% |
| 328 | Nuts, almond butter, plain, with salt added | Nut and Seed Products | 3.29 mg | 30% |
| 329 | Nuts, almond butter, plain, without salt added | Nut and Seed Products | 3.29 mg | 30% |
| 330 | Peanuts, all types, oil-roasted, without salt | Legumes and Legume Products | 3.28 mg | 30% |
| 331 | Peanuts, all types, oil-roasted, with salt | Legumes and Legume Products | 3.28 mg | 30% |
| 332 | Snacks, NUTRI-GRAIN FRUIT AND NUT BAR | Snacks | 3.28 mg | 30% |
| 333 | Spelt, uncooked | Cereal Grains and Pasta | 3.28 mg | 30% |
| 334 | Peanuts, all types, raw | Legumes and Legume Products | 3.27 mg | 30% |
| 335 | Lentils, raw | Legumes and Legume Products | 3.27 mg | 30% |
| 336 | Cornmeal, white (Navajo) | American Indian/Alaska Native Foods | 3.24 mg | 29% |
| 337 | Spices, rosemary, dried | Spices and Herbs | 3.23 mg | 29% |
| 338 | Snacks, trail mix, regular, unsalted | Snacks | 3.22 mg | 29% |
| 339 | Snacks, trail mix, regular | Snacks | 3.22 mg | 29% |
| 340 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | Breakfast Cereals | 3.21 mg | 29% |
| 341 | Cereals, QUAKER, Quick Oats with Iron, Dry | Breakfast Cereals | 3.20 mg | 29% |
| 342 | Cereals, QUAKER, Quick Oats, Dry | Breakfast Cereals | 3.20 mg | 29% |
| 343 | Oat flour, partially debranned | Cereal Grains and Pasta | 3.20 mg | 29% |
| 344 | Corn, white, steamed (Navajo) | American Indian/Alaska Native Foods | 3.15 mg | 29% |
| 345 | Broadbeans (fava beans), mature seeds, raw | Legumes and Legume Products | 3.14 mg | 29% |
| 346 | Soybeans, mature seeds, roasted, no salt added | Legumes and Legume Products | 3.14 mg | 29% |
| 347 | Soybeans, mature seeds, roasted, salted | Legumes and Legume Products | 3.14 mg | 29% |
| 348 | Spices, poultry seasoning | Spices and Herbs | 3.14 mg | 29% |
| 349 | Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds | Snacks | 3.14 mg | 29% |
| 350 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 3.14 mg | 29% |
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