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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Babyfood, cereal, barley, dry fortified | Baby Foods | 3.13 mg | 28% |
| 352 | Nuts, butternuts, dried | Nut and Seed Products | 3.13 mg | 28% |
| 353 | Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | Breakfast Cereals | 3.13 mg | 28% |
| 354 | Buckwheat flour, whole-groat | Cereal Grains and Pasta | 3.12 mg | 28% |
| 355 | Nuts, almonds | Nut and Seed Products | 3.12 mg | 28% |
| 356 | Oat bran, raw | Cereal Grains and Pasta | 3.11 mg | 28% |
| 357 | Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch | Breakfast Cereals | 3.10 mg | 28% |
| 358 | Quinoa, uncooked | Cereal Grains and Pasta | 3.10 mg | 28% |
| 359 | Cornmeal, yellow (Navajo) | American Indian/Alaska Native Foods | 3.10 mg | 28% |
| 360 | Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat | Snacks | 3.10 mg | 28% |
| 361 | Nuts, walnuts, english | Nut and Seed Products | 3.09 mg | 28% |
| 362 | Peanuts, valencia, oil-roasted, without salt | Legumes and Legume Products | 3.08 mg | 28% |
| 363 | Peanut butter with omega-3, creamy | Legumes and Legume Products | 3.08 mg | 28% |
| 364 | Peanuts, valencia, oil-roasted, with salt | Legumes and Legume Products | 3.08 mg | 28% |
| 365 | Snacks, popcorn, air-popped | Snacks | 3.08 mg | 28% |
| 366 | Cereals, QUAKER, Instant Oatmeal Organic, Regular | Breakfast Cereals | 3.07 mg | 28% |
| 367 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 3.07 mg | 28% |
| 368 | Nuts, almonds, oil roasted, without salt added | Nut and Seed Products | 3.07 mg | 28% |
| 369 | Nuts, almonds, oil roasted, with salt added | Nut and Seed Products | 3.07 mg | 28% |
| 370 | Nuts, almonds, oil roasted, lightly salted | Nut and Seed Products | 3.07 mg | 28% |
| 371 | Corn, dried, yellow (Northern Plains Indians) | American Indian/Alaska Native Foods | 3.06 mg | 28% |
| 372 | Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size | Breakfast Cereals | 3.05 mg | 28% |
| 373 | Corn, dried (Navajo) | American Indian/Alaska Native Foods | 3.05 mg | 28% |
| 374 | Natto | Legumes and Legume Products | 3.03 mg | 28% |
| 375 | Snacks, brown rice chips | Snacks | 3.00 mg | 27% |
| 376 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 3.00 mg | 27% |
| 377 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 3.00 mg | 27% |
| 378 | Cereals ready-to-eat, ALPEN | Breakfast Cereals | 3.00 mg | 27% |
| 379 | Snacks, rice cakes, brown rice, rye | Snacks | 3.00 mg | 27% |
| 380 | Rice cake, cracker (include hain mini rice cakes) | Snacks | 3.00 mg | 27% |
| 381 | Snacks, rice cracker brown rice, plain | Snacks | 3.00 mg | 27% |
| 382 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 3.00 mg | 27% |
| 383 | Spices, garlic powder | Spices and Herbs | 2.99 mg | 27% |
| 384 | Crackers, whole-wheat, reduced fat | Baked Products | 2.99 mg | 27% |
| 385 | Nuts, walnuts, dry roasted, with salt added | Nut and Seed Products | 2.98 mg | 27% |
| 386 | Nuts, pilinuts, dried | Nut and Seed Products | 2.97 mg | 27% |
| 387 | Nuts, almonds, blanched | Nut and Seed Products | 2.97 mg | 27% |
| 388 | Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 2.97 mg | 27% |
| 389 | Nuts, formulated, wheat-based, all flavors except macadamia, without salt | Nut and Seed Products | 2.96 mg | 27% |
| 390 | Wheat flour, whole-grain, soft wheat | Cereal Grains and Pasta | 2.96 mg | 27% |
| 391 | Mary's Gone Crackers, Original Crackers, Organic Gluten Free | Baked Products | 2.95 mg | 27% |
| 392 | Nuts, formulated, wheat-based, unflavored, with salt added | Nut and Seed Products | 2.94 mg | 27% |
| 393 | Cornmeal, blue (Navajo) | American Indian/Alaska Native Foods | 2.91 mg | 26% |
| 394 | Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch | Breakfast Cereals | 2.90 mg | 26% |
| 395 | Sea lion, Steller, kidney (Alaska Native) | American Indian/Alaska Native Foods | 2.90 mg | 26% |
| 396 | Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit | Breakfast Cereals | 2.89 mg | 26% |
| 397 | Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal | Breakfast Cereals | 2.89 mg | 26% |
| 398 | Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes | Breakfast Cereals | 2.89 mg | 26% |
| 399 | Pinon Nuts, roasted (Navajo) | American Indian/Alaska Native Foods | 2.89 mg | 26% |
| 400 | Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size | Breakfast Cereals | 2.88 mg | 26% |
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