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 451–500 of 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | WENDY'S, CLASSIC DOUBLE, with cheese | Fast Foods | 3.05 mg | 28% |
| 452 | Corn, dried (Navajo) | American Indian/Alaska Native Foods | 3.05 mg | 28% |
| 453 | Natto | Legumes and Legume Products | 3.03 mg | 28% |
| 454 | Cheese, mexican, queso asadero | Dairy and Egg Products | 3.02 mg | 27% |
| 455 | Cheese, Mexican blend | Dairy and Egg Products | 3.01 mg | 27% |
| 456 | Cheese food, cold pack, American | Dairy and Egg Products | 3.01 mg | 27% |
| 457 | Snacks, brown rice chips | Snacks | 3.00 mg | 27% |
| 458 | Parmesan cheese topping, fat free | Dairy and Egg Products | 3.00 mg | 27% |
| 459 | Cheese, monterey | Dairy and Egg Products | 3.00 mg | 27% |
| 460 | BURGER KING, DOUBLE WHOPPER, no cheese | Fast Foods | 3.00 mg | 27% |
| 461 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 3.00 mg | 27% |
| 462 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 3.00 mg | 27% |
| 463 | Cereals ready-to-eat, ALPEN | Breakfast Cereals | 3.00 mg | 27% |
| 464 | Snacks, rice cakes, brown rice, rye | Snacks | 3.00 mg | 27% |
| 465 | Rice cake, cracker (include hain mini rice cakes) | Snacks | 3.00 mg | 27% |
| 466 | Cheese, monterey, low fat | Dairy and Egg Products | 3.00 mg | 27% |
| 467 | Imitation cheese, american or cheddar, low cholesterol | Dairy and Egg Products | 3.00 mg | 27% |
| 468 | Snacks, rice cracker brown rice, plain | Snacks | 3.00 mg | 27% |
| 469 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 3.00 mg | 27% |
| 470 | Spices, garlic powder | Spices and Herbs | 2.99 mg | 27% |
| 471 | Cheese, pasteurized process, cheddar or American, low sodium | Dairy and Egg Products | 2.99 mg | 27% |
| 472 | Crackers, whole-wheat, reduced fat | Baked Products | 2.99 mg | 27% |
| 473 | Cheese, pasteurized process, pimento | Dairy and Egg Products | 2.98 mg | 27% |
| 474 | Nuts, walnuts, dry roasted, with salt added | Nut and Seed Products | 2.98 mg | 27% |
| 475 | Nuts, pilinuts, dried | Nut and Seed Products | 2.97 mg | 27% |
| 476 | Nuts, almonds, blanched | Nut and Seed Products | 2.97 mg | 27% |
| 477 | Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 2.97 mg | 27% |
| 478 | Nuts, formulated, wheat-based, all flavors except macadamia, without salt | Nut and Seed Products | 2.96 mg | 27% |
| 479 | Wheat flour, whole-grain, soft wheat | Cereal Grains and Pasta | 2.96 mg | 27% |
| 480 | Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey | Breakfast Cereals | 2.95 mg | 27% |
| 481 | Mary's Gone Crackers, Original Crackers, Organic Gluten Free | Baked Products | 2.95 mg | 27% |
| 482 | Cheese, caraway | Dairy and Egg Products | 2.94 mg | 27% |
| 483 | Cheese, mexican, queso anejo | Dairy and Egg Products | 2.94 mg | 27% |
| 484 | Nuts, formulated, wheat-based, unflavored, with salt added | Nut and Seed Products | 2.94 mg | 27% |
| 485 | Cheese, mozzarella, whole milk | Dairy and Egg Products | 2.92 mg | 27% |
| 486 | BURGER KING, Double Cheeseburger | Fast Foods | 2.92 mg | 27% |
| 487 | Cornmeal, blue (Navajo) | American Indian/Alaska Native Foods | 2.91 mg | 26% |
| 488 | Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch | Breakfast Cereals | 2.90 mg | 26% |
| 489 | Sea lion, Steller, kidney (Alaska Native) | American Indian/Alaska Native Foods | 2.90 mg | 26% |
| 490 | Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit | Breakfast Cereals | 2.89 mg | 26% |
| 491 | Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal | Breakfast Cereals | 2.89 mg | 26% |
| 492 | Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes | Breakfast Cereals | 2.89 mg | 26% |
| 493 | Pinon Nuts, roasted (Navajo) | American Indian/Alaska Native Foods | 2.89 mg | 26% |
| 494 | Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size | Breakfast Cereals | 2.88 mg | 26% |
| 495 | Cheese, feta | Dairy and Egg Products | 2.88 mg | 26% |
| 496 | Egg, yolk, raw, frozen, salted, pasteurized | Dairy and Egg Products | 2.87 mg | 26% |
| 497 | Amaranth grain, uncooked | Cereal Grains and Pasta | 2.87 mg | 26% |
| 498 | Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors | Snacks | 2.86 mg | 26% |
| 499 | Hyacinth beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 2.85 mg | 26% |
| 500 | Hyacinth beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 2.85 mg | 26% |
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