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 401–450 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 401 | Infant formula, GERBER, GOOD START, PROTECT PLUS, powder | Baby Foods | 4.10 mg | 37% | USDA_SR |
| 402 | Sea lion, Steller, liver (Alaska Native) | American Indian/Alaska Native Foods | 4.10 mg | 37% | USDA_SR |
| 403 | Breakfast bar, corn flake crust with fruit | Snacks | 4.10 mg | 37% | USDA_SR |
| 404 | Willow, native, young leaves, chopped | Vegetables and Vegetable Products | 4.10 mg | 37% | CNF |
| 405 | Breakfast bar, corn flake crust with fruit | Baked Products | 4.10 mg | 37% | CNF |
| 406 | Soy flour, low fat | Legumes and Legume Products | 4.10 mg | 37% | CNF |
| 407 | Nuts, mixed nuts, dry roasted, with peanuts, without salt added | Nut and Seed Products | 4.06 mg | 37% | USDA_SR |
| 408 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 4.06 mg | 37% | USDA_SR |
| 409 | Nuts, brazilnuts, dried, unblanched | Nuts and Seeds | 4.06 mg | 37% | CNF |
| 410 | Spices, onion powder | Spices and Herbs | 4.05 mg | 37% | USDA_SR |
| 411 | Spices, onion powder | Spices and Herbs | 4.05 mg | 37% | CNF |
| 412 | Soy protein isolate, potassium type | Legumes and Legume Products | 4.03 mg | 37% | USDA_SR |
| 413 | Soy protein isolate | Legumes and Legume Products | 4.03 mg | 37% | USDA_SR |
| 414 | Soy protein isolate (prepared with potassium) | Legumes and Legume Products | 4.03 mg | 37% | CNF |
| 415 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 4.03 mg | 37% | CNF |
| 416 | Babyfood, baked product, finger snacks cereal fortified | Baby Foods | 4.00 mg | 36% | USDA_SR |
| 417 | Snacks, popcorn, cakes | Snacks | 3.99 mg | 36% | USDA_SR |
| 418 | Snacks, popcorn, cakes | Snacks | 3.99 mg | 36% | CNF |
| 419 | Oats (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.97 mg | 36% | USDA_SR |
| 420 | Grains, oats | Cereals, Grains and Pasta | 3.97 mg | 36% | CNF |
| 421 | Farro, pearled, dry, raw | Cereal Grains and Pasta | 3.97 mg | 36% | USDA_FF |
| 422 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, powder, not reconstituted | Baby Foods | 3.94 mg | 36% | USDA_SR |
| 423 | Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, powder, not reconstituted | Baby Foods | 3.94 mg | 36% | USDA_SR |
| 424 | Candies, peanut bar | Sweets | 3.94 mg | 36% | USDA_SR |
| 425 | Candies, bars, peanut | Sweets | 3.94 mg | 36% | CNF |
| 426 | Nuts, pecans, halves, raw | Nut and Seed Products | 3.93 mg | 36% | USDA_FF |
| 427 | Soy flour, full-fat, raw | Legumes and Legume Products | 3.92 mg | 36% | USDA_SR |
| 428 | Lentils, flour | Legumes and Legume Products | 3.92 mg | 36% | CNF |
| 429 | Beans, white, flour | Legumes and Legume Products | 3.92 mg | 36% | CNF |
| 430 | Soy flour, full-fat, raw | Legumes and Legume Products | 3.92 mg | 36% | CNF |
| 431 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), powder, with ARA and DHA | Baby Foods | 3.91 mg | 36% | USDA_SR |
| 432 | Infant formula, PBM PRODUCTS, store brand, powder | Baby Foods | 3.90 mg | 35% | USDA_SR |
| 433 | Spices, tarragon, dried | Spices and Herbs | 3.90 mg | 35% | USDA_SR |
| 434 | Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder | Baby Foods | 3.90 mg | 35% | USDA_SR |
| 435 | Cereal, ready to eat, Breakfast O's, Barbara's Bakery | Breakfast cereals | 3.90 mg | 35% | CNF |
| 436 | Spices, tarragon, dried | Spices and Herbs | 3.90 mg | 35% | CNF |
| 437 | Beans, black, flour | Legumes and Legume Products | 3.89 mg | 35% | CNF |
| 438 | Cereals ready-to-eat, UNCLE SAM CEREAL | Breakfast Cereals | 3.87 mg | 35% | USDA_SR |
| 439 | Lentils, dry | Legumes and Legume Products | 3.86 mg | 35% | USDA_FF |
| 440 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, powder, not reconstituted | Baby Foods | 3.86 mg | 35% | USDA_SR |
| 441 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, powder, not reconstituted | Baby Foods | 3.86 mg | 35% | USDA_SR |
| 442 | Infant formula, ABBOTT NUTRITION, SIMILAC, PM 60/40, powder not reconstituted | Baby Foods | 3.85 mg | 35% | USDA_SR |
| 443 | Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, powder, with ARA and DHA | Baby Foods | 3.84 mg | 35% | USDA_SR |
| 444 | Snacks, popcorn, microwave, low fat | Snacks | 3.83 mg | 35% | USDA_SR |
| 445 | Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, powder, with ARA and DHA | Baby Foods | 3.83 mg | 35% | USDA_SR |
| 446 | Popcorn, microwave, low fat and sodium | Snacks | 3.83 mg | 35% | USDA_SR |
| 447 | Snacks, popcorn, microwave, low fat and sodium | Snacks | 3.83 mg | 35% | CNF |
| 448 | Nuts, brazilnuts, raw | Nut and Seed Products | 3.82 mg | 35% | USDA_FF |
| 449 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 3.82 mg | 35% | USDA_FF |
| 450 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 3.82 mg | 35% | USDA_FF |
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