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 351–400 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 351 | Spices, turmeric, ground | Spices and Herbs | 4.50 mg | 41% | CNF |
| 352 | Winged beans, mature seeds, raw | Legumes and Legume Products | 4.48 mg | 41% | USDA_SR |
| 353 | Beans, winged (goa beans), dry, raw | Legumes and Legume Products | 4.48 mg | 41% | CNF |
| 354 | Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's | Breakfast cereals | 4.48 mg | 41% | CNF |
| 355 | Nuts, pecans, oil roasted, without salt added | Nut and Seed Products | 4.47 mg | 41% | USDA_SR |
| 356 | Nuts, pecans, oil roasted, with salt added | Nut and Seed Products | 4.47 mg | 41% | USDA_SR |
| 357 | Nuts, pecans, oil roasted, salted | Nuts and Seeds | 4.47 mg | 41% | CNF |
| 358 | Nuts, pecans, oil roasted | Nuts and Seeds | 4.47 mg | 41% | CNF |
| 359 | Khorasan, grain, dry, raw | Cereal Grains and Pasta | 4.46 mg | 41% | USDA_FF |
| 360 | Flour, soy, defatted | Legumes and Legume Products | 4.44 mg | 40% | USDA_FF |
| 361 | Peanuts, virginia, raw | Legumes and Legume Products | 4.43 mg | 40% | USDA_SR |
| 362 | Nuts, cashew butter, plain, with salt added | Nut and Seed Products | 4.43 mg | 40% | USDA_SR |
| 363 | Peanuts, Virginia, raw | Legumes and Legume Products | 4.43 mg | 40% | CNF |
| 364 | Nuts, cashew butter, plain, salted | Nuts and Seeds | 4.43 mg | 40% | CNF |
| 365 | Snacks, CLIF BAR, mixed flavors | Snacks | 4.41 mg | 40% | USDA_SR |
| 366 | Cereals, WHEATENA, dry | Breakfast Cereals | 4.41 mg | 40% | USDA_SR |
| 367 | Snacks, Clif bar, all flavours | Snacks | 4.41 mg | 40% | CNF |
| 368 | Sorghum bran, white, unenriched, dry, raw | Cereal Grains and Pasta | 4.40 mg | 40% | USDA_FF |
| 369 | Soy protein concentrate, produced by acid wash | Legumes and Legume Products | 4.40 mg | 40% | USDA_SR |
| 370 | Soy protein concentrate, produced by alcohol extraction | Legumes and Legume Products | 4.40 mg | 40% | USDA_SR |
| 371 | Soy protein concentrate (prepared with acid and water wash) | Legumes and Legume Products | 4.40 mg | 40% | CNF |
| 372 | Soy protein concentrate (prepared with alcohol) | Legumes and Legume Products | 4.40 mg | 40% | CNF |
| 373 | Seeds, flaxseed | Nut and Seed Products | 4.34 mg | 39% | USDA_SR |
| 374 | Seeds, flaxseed (linseed), whole and ground | Nuts and Seeds | 4.34 mg | 39% | CNF |
| 375 | Spices, paprika | Spices and Herbs | 4.33 mg | 39% | USDA_SR |
| 376 | Spices, paprika | Spices and Herbs | 4.33 mg | 39% | CNF |
| 377 | Candies, halavah, plain | Sweets | 4.32 mg | 39% | USDA_SR |
| 378 | Candies, halavah (halvah), plain | Sweets | 4.32 mg | 39% | CNF |
| 379 | Nuts, hickorynuts, dried | Nut and Seed Products | 4.31 mg | 39% | USDA_SR |
| 380 | Nuts, hickory nuts, dried | Nuts and Seeds | 4.31 mg | 39% | CNF |
| 381 | Spices, chili powder | Spices and Herbs | 4.30 mg | 39% | USDA_SR |
| 382 | Spices, savory, ground | Spices and Herbs | 4.30 mg | 39% | USDA_SR |
| 383 | Spices, savory, ground | Spices and Herbs | 4.30 mg | 39% | CNF |
| 384 | Spices, chili powder | Spices and Herbs | 4.30 mg | 39% | CNF |
| 385 | Nuts, pine nuts, pinyon, dried | Nut and Seed Products | 4.28 mg | 39% | USDA_SR |
| 386 | Nuts, pine nuts, pinyon, dried | Nuts and Seeds | 4.28 mg | 39% | CNF |
| 387 | Vermicelli, made from soy | Legumes and Legume Products | 4.24 mg | 39% | USDA_SR |
| 388 | Vermicelli, made from soy, dry | Legumes and Legume Products | 4.24 mg | 39% | CNF |
| 389 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry | Breakfast Cereals | 4.20 mg | 38% | USDA_SR |
| 390 | Yeast extract spread | Vegetables and Vegetable Products | 4.19 mg | 38% | USDA_SR |
| 391 | Yeast extract spread | Vegetables and Vegetable Products | 4.19 mg | 38% | CNF |
| 392 | Cereals ready-to-eat, granola, homemade | Breakfast Cereals | 4.17 mg | 38% | USDA_SR |
| 393 | Wheat, durum | Cereal Grains and Pasta | 4.16 mg | 38% | USDA_SR |
| 394 | Elk, free range, roast, eye of round, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 4.16 mg | 38% | USDA_SR |
| 395 | Grains, wheat, durum | Cereals, Grains and Pasta | 4.16 mg | 38% | CNF |
| 396 | Cereal, ready to eat, granola, homemade | Breakfast cereals | 4.11 mg | 37% | CNF |
| 397 | Cereals, QUAKER, Whole Wheat Natural Cereal, dry | Breakfast Cereals | 4.10 mg | 37% | USDA_SR |
| 398 | Infant formula, NESTLE, GOOD START SUPREME, with iron, powder | Baby Foods | 4.10 mg | 37% | USDA_SR |
| 399 | Soy flour, low-fat | Legumes and Legume Products | 4.10 mg | 37% | USDA_SR |
| 400 | Infant formula, GERBER, GOOD START 2, PROTECT PLUS, powder | Baby Foods | 4.10 mg | 37% | USDA_SR |
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