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 291 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Seeds, pumpkin seeds (pepitas), raw | Nut and Seed Products | 6.34 mg | 58% |
| 2 | Sesame butter, creamy | Nut and Seed Products | 6.04 mg | 55% |
| 3 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 6.00 mg | 55% |
| 4 | Wild rice, dry, raw | Cereal Grains and Pasta | 5.84 mg | 53% |
| 5 | Nuts, pine nuts, raw | Nut and Seed Products | 5.71 mg | 52% |
| 6 | Seeds, sunflower seed, kernel, raw | Nut and Seed Products | 5.58 mg | 51% |
| 7 | Chia seeds, dry, raw | Cereal Grains and Pasta | 5.56 mg | 51% |
| 8 | Einkorn, grain, dry, raw | Cereal Grains and Pasta | 5.23 mg | 48% |
| 9 | Nuts, cashew nuts, raw | Nut and Seed Products | 5.07 mg | 46% |
| 10 | Flaxseed, ground | Nut and Seed Products | 4.74 mg | 43% |
| 11 | Khorasan, grain, dry, raw | Cereal Grains and Pasta | 4.46 mg | 41% |
| 12 | Flour, soy, defatted | Legumes and Legume Products | 4.44 mg | 40% |
| 13 | Sorghum bran, white, unenriched, dry, raw | Cereal Grains and Pasta | 4.40 mg | 40% |
| 14 | Farro, pearled, dry, raw | Cereal Grains and Pasta | 3.97 mg | 36% |
| 15 | Nuts, pecans, halves, raw | Nut and Seed Products | 3.93 mg | 36% |
| 16 | Lentils, dry | Legumes and Legume Products | 3.86 mg | 35% |
| 17 | Nuts, brazilnuts, raw | Nut and Seed Products | 3.82 mg | 35% |
| 18 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 3.82 mg | 35% |
| 19 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 3.82 mg | 35% |
| 20 | Flour, soy, full-fat | Legumes and Legume Products | 3.75 mg | 34% |
| 21 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 3.71 mg | 34% |
| 22 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 3.71 mg | 34% |
| 23 | Flour, coconut | Nut and Seed Products | 3.70 mg | 34% |
| 24 | Blackeye pea, dry | Legumes and Legume Products | 3.65 mg | 33% |
| 25 | Flour, spelt, whole grain | Cereal Grains and Pasta | 3.59 mg | 33% |
| 26 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 3.54 mg | 32% |
| 27 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 3.54 mg | 32% |
| 28 | Beans, Dry, Light Red Kidney (0% moisture) | Legumes and Legume Products | 3.50 mg | 32% |
| 29 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 3.50 mg | 32% |
| 30 | Beans, Dry, Light Red Kidney (0% moisture) | Legumes and Legume Products | 3.50 mg | 32% |
| 31 | Beans, Dry, Tan (0% moisture) | Legumes and Legume Products | 3.50 mg | 32% |
| 32 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 3.45 mg | 31% |
| 33 | Beans, Dry, Great Northern (0% moisture) | Legumes and Legume Products | 3.45 mg | 31% |
| 34 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 3.43 mg | 31% |
| 35 | Beans, Dry, Pinto (0% moisture) | Legumes and Legume Products | 3.43 mg | 31% |
| 36 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 3.42 mg | 31% |
| 37 | Beans, Dry, Flor de Mayo (0% moisture) | Legumes and Legume Products | 3.42 mg | 31% |
| 38 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 3.37 mg | 31% |
| 39 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 3.37 mg | 31% |
| 40 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 3.36 mg | 31% |
| 41 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 3.36 mg | 31% |
| 42 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 3.31 mg | 30% |
| 43 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 3.31 mg | 30% |
| 44 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 3.29 mg | 30% |
| 45 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 3.29 mg | 30% |
| 46 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 3.26 mg | 30% |
| 47 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 3.26 mg | 30% |
| 48 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 3.24 mg | 29% |
| 49 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 3.23 mg | 29% |
| 50 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 3.23 mg | 29% |
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