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 1–50 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Beverages, high protein powder | Beverages | 18.75 mg | 170% |
| 2 | Grains, wheat germ, toasted, plain | Cereals, Grains and Pasta | 16.67 mg | 152% |
| 3 | Instant breakfast, powder, chocolate, sugar-free, with artificial sweetener | Beverages | 15.40 mg | 140% |
| 4 | Beverage mix, chocolate flavour, powder, no added sugar | Beverages | 13.64 mg | 124% |
| 5 | Cereal, ready to eat, Toasted Oats, Selection | Breakfast cereals | 13.46 mg | 122% |
| 6 | Seeds, cottonseed meal, partially defatted | Nuts and Seeds | 12.32 mg | 112% |
| 7 | Grains, wheat germ, crude | Cereals, Grains and Pasta | 12.29 mg | 112% |
| 8 | Agave, dried | Vegetables and Vegetable Products | 12.10 mg | 110% |
| 9 | Seeds, cottonseed flour, partially defatted | Nuts and Seeds | 11.69 mg | 106% |
| 10 | Seeds, cottonseed flour, low fat | Nuts and Seeds | 11.61 mg | 106% |
| 11 | Seeds, sesame flour, partially defatted | Nuts and Seeds | 10.70 mg | 97% |
| 12 | Seeds, sesame flour, high-fat | Nuts and Seeds | 10.67 mg | 97% |
| 13 | Seeds, sesame butter, tahini, unroasted kernels | Nuts and Seeds | 10.45 mg | 95% |
| 14 | Seeds, pumpkin and squash seeds, whole, roasted | Nuts and Seeds | 10.30 mg | 94% |
| 15 | Seeds, pumpkin and squash seeds, whole, roasted, salted | Nuts and Seeds | 10.30 mg | 94% |
| 16 | Seeds, watermelon seed kernels, dried | Nuts and Seeds | 10.24 mg | 93% |
| 17 | Seeds, sesame meal, partially defatted | Nuts and Seeds | 10.23 mg | 93% |
| 18 | Seeds, sesame seed kernels, toasted, shelled, with salt | Nuts and Seeds | 10.23 mg | 93% |
| 19 | Seeds, sesame seed kernels, toasted, shelled | Nuts and Seeds | 10.23 mg | 93% |
| 20 | Seeds, sesame flour, low fat | Nuts and Seeds | 10.00 mg | 91% |
| 21 | Leavening agent, yeast, baker's, compressed | Baked Products | 9.97 mg | 91% |
| 22 | Sweets, baking chocolate, unsweetened, square | Sweets | 9.63 mg | 88% |
| 23 | Beans, hyacinth, raw | Legumes and Legume Products | 9.30 mg | 85% |
| 24 | Seeds, hemp seeds, hulled | Nuts and Seeds | 9.10 mg | 83% |
| 25 | Spices, chervil, dried | Spices and Herbs | 8.80 mg | 80% |
| 26 | Instant breakfast, powder, chocolate | Beverages | 8.55 mg | 78% |
| 27 | Leavening agent, yeast, baker's, active, dry | Baked Products | 7.94 mg | 72% |
| 28 | Spices, poppy seed | Spices and Herbs | 7.90 mg | 72% |
| 29 | Seeds, pumpkin and squash seed kernels, dried | Nuts and Seeds | 7.81 mg | 71% |
| 30 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 7.66 mg | 70% |
| 31 | Seeds, pumpkin and squash seed kernels, roasted, salted | Nuts and Seeds | 7.64 mg | 69% |
| 32 | Seeds, pumpkin and squash seed kernels, roasted | Nuts and Seeds | 7.64 mg | 69% |
| 33 | Cereal, ready to eat, Crispy Rice, Compliments | Breakfast cereals | 7.54 mg | 69% |
| 34 | Jew's ear (cloud or wood ear, pepeao), dried | Vegetables and Vegetable Products | 7.52 mg | 68% |
| 35 | Spices, cardamom, ground | Spices and Herbs | 7.47 mg | 68% |
| 36 | Seeds, sesame butter, from whole seed, paste | Nuts and Seeds | 7.29 mg | 66% |
| 37 | Grains, wheat bran, crude | Cereals, Grains and Pasta | 7.27 mg | 66% |
| 38 | Seeds, sesame seeds, whole, roasted and toasted | Nuts and Seeds | 7.16 mg | 65% |
| 39 | Spices, basil, dried | Spices and Herbs | 7.10 mg | 65% |
| 40 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 7.04 mg | 64% |
| 41 | Spices, celery seed | Spices and Herbs | 6.93 mg | 63% |
| 42 | Sweets, cocoa, powder, unsweetened | Sweets | 6.81 mg | 62% |
| 43 | Seeds, sesame seed kernels, dried, shelled | Nuts and Seeds | 6.73 mg | 61% |
| 44 | Hot chocolate, cocoa, high fat or breakfast, processed with alkali, mix, powder | Sweets | 6.70 mg | 61% |
| 45 | Hot chocolate, cocoa, high fat or breakfast, plain, mix, powder | Sweets | 6.70 mg | 61% |
| 46 | Peanuts, Virginia, oil-roasted, salted | Legumes and Legume Products | 6.62 mg | 60% |
| 47 | Peanuts, Virginia, oil-roasted | Legumes and Legume Products | 6.62 mg | 60% |
| 48 | Plant-based beverage, protein powder, soy based, powder | Beverages | 6.60 mg | 60% |
| 49 | Seaweed, dulse (laver, nori), dried | Vegetables and Vegetable Products | 6.55 mg | 60% |
| 50 | Meal replacement (cereal), ready to eat, Force Active, President's Choice | Breakfast cereals | 6.49 mg | 59% |
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