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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Amaranth grain, uncooked | Cereal Grains and Pasta | 2.87 mg | 26% |
| 402 | Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors | Snacks | 2.86 mg | 26% |
| 403 | Hyacinth beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.85 mg | 26% |
| 404 | Hyacinth beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.85 mg | 26% |
| 405 | Lima beans, large, mature seeds, raw | Legumes and Legume Products | 2.83 mg | 26% |
| 406 | Beans, yellow, mature seeds, raw | Legumes and Legume Products | 2.83 mg | 26% |
| 407 | Chickpea flour (besan) | Legumes and Legume Products | 2.81 mg | 26% |
| 408 | Beans, small white, mature seeds, raw | Legumes and Legume Products | 2.81 mg | 26% |
| 409 | Snacks, popcorn, microwave, 94% fat free | Snacks | 2.80 mg | 25% |
| 410 | Crackers, rye, wafers, plain | Baked Products | 2.80 mg | 25% |
| 411 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 2.80 mg | 25% |
| 412 | Beans, kidney, all types, mature seeds, raw | Legumes and Legume Products | 2.79 mg | 25% |
| 413 | Peanut butter, chunk style, with salt | Legumes and Legume Products | 2.79 mg | 25% |
| 414 | Beans, kidney, red, mature seeds, raw | Legumes and Legume Products | 2.79 mg | 25% |
| 415 | Peanut butter, chunk style, without salt | Legumes and Legume Products | 2.79 mg | 25% |
| 416 | Peanut butter, reduced sodium | Legumes and Legume Products | 2.78 mg | 25% |
| 417 | Wheat, hard red spring | Cereal Grains and Pasta | 2.78 mg | 25% |
| 418 | Peanuts, all types, dry-roasted, with salt | Legumes and Legume Products | 2.77 mg | 25% |
| 419 | Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS | Breakfast Cereals | 2.77 mg | 25% |
| 420 | Peanuts, all types, dry-roasted, without salt | Legumes and Legume Products | 2.77 mg | 25% |
| 421 | Barley, hulled | Cereal Grains and Pasta | 2.77 mg | 25% |
| 422 | Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | Legumes and Legume Products | 2.76 mg | 25% |
| 423 | Pigeon peas (red gram), mature seeds, raw | Legumes and Legume Products | 2.76 mg | 25% |
| 424 | Spaghetti, spinach, dry | Cereal Grains and Pasta | 2.76 mg | 25% |
| 425 | Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | Breakfast Cereals | 2.73 mg | 25% |
| 426 | Babyfood, cereal, high protein, with apple and orange, dry | Baby Foods | 2.70 mg | 25% |
| 427 | Spices, oregano, dried | Spices and Herbs | 2.69 mg | 24% |
| 428 | McDONALD'S, QUARTER POUNDER | Fast Foods | 2.69 mg | 24% |
| 429 | Mung beans, mature seeds, raw | Legumes and Legume Products | 2.68 mg | 24% |
| 430 | Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 2.67 mg | 24% |
| 431 | Beans, kidney, royal red, mature seeds, raw | Legumes and Legume Products | 2.66 mg | 24% |
| 432 | Cereals, whole wheat hot natural cereal, dry | Breakfast Cereals | 2.66 mg | 24% |
| 433 | Fireweed, leaves, raw | Vegetables and Vegetable Products | 2.66 mg | 24% |
| 434 | Triticale flour, whole-grain | Cereal Grains and Pasta | 2.66 mg | 24% |
| 435 | Snacks, oriental mix, rice-based | Snacks | 2.66 mg | 24% |
| 436 | Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon | Breakfast Cereals | 2.65 mg | 24% |
| 437 | Chocolate, dark, 60-69% cacao solids | Sweets | 2.65 mg | 24% |
| 438 | Wheat, hard red winter | Cereal Grains and Pasta | 2.65 mg | 24% |
| 439 | Rye grain | Cereal Grains and Pasta | 2.65 mg | 24% |
| 440 | Snack, Mixed Berry Bar | Snacks | 2.64 mg | 24% |
| 441 | Crackers, gluten-free, multi-seeded and multigrain | Baked Products | 2.64 mg | 24% |
| 442 | Snacks, popcorn, oil-popped, white popcorn, salt added | Snacks | 2.64 mg | 24% |
| 443 | Snacks, popcorn, home-prepared, oil-popped, unsalted | Snacks | 2.64 mg | 24% |
| 444 | Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch | Breakfast Cereals | 2.63 mg | 24% |
| 445 | Crackers, whole-wheat | Baked Products | 2.63 mg | 24% |
| 446 | Millet flour | Cereal Grains and Pasta | 2.63 mg | 24% |
| 447 | Wheat, soft red winter | Cereal Grains and Pasta | 2.63 mg | 24% |
| 448 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar | Breakfast Cereals | 2.62 mg | 24% |
| 449 | Crackers, matzo, whole-wheat | Baked Products | 2.61 mg | 24% |
| 450 | Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry | Breakfast Cereals | 2.60 mg | 24% |
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