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 501–550 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 501 | Cheese, swiss, low sodium | Dairy and Egg Products | 3.90 mg | 35% | CNF |
| 502 | Cereal, ready to eat, Breakfast O's, Barbara's Bakery | Breakfast cereals | 3.90 mg | 35% | CNF |
| 503 | Spices, tarragon, dried | Spices and Herbs | 3.90 mg | 35% | CNF |
| 504 | Cheese, gouda | Dairy and Egg Products | 3.90 mg | 35% | CNF |
| 505 | Cheese, gruyere | Dairy and Egg Products | 3.90 mg | 35% | CNF |
| 506 | Cheese, provolone, sliced | Dairy and Egg Products | 3.89 mg | 35% | USDA_FF |
| 507 | Beans, black, flour | Legumes and Legume Products | 3.89 mg | 35% | CNF |
| 508 | Cereals ready-to-eat, UNCLE SAM CEREAL | Breakfast Cereals | 3.87 mg | 35% | USDA_SR |
| 509 | Cheese, parmesan, dry grated, reduced fat | Dairy and Egg Products | 3.87 mg | 35% | USDA_SR |
| 510 | Cheese, mexican, queso cotija | Dairy and Egg Products | 3.87 mg | 35% | USDA_SR |
| 511 | Cheese, parmesan, dry grated, reduced fat | Dairy and Egg Products | 3.87 mg | 35% | CNF |
| 512 | Lentils, dry | Legumes and Legume Products | 3.86 mg | 35% | USDA_FF |
| 513 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, powder, not reconstituted | Baby Foods | 3.86 mg | 35% | USDA_SR |
| 514 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, powder, not reconstituted | Baby Foods | 3.86 mg | 35% | USDA_SR |
| 515 | Infant formula, ABBOTT NUTRITION, SIMILAC, PM 60/40, powder not reconstituted | Baby Foods | 3.85 mg | 35% | USDA_SR |
| 516 | Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, powder, with ARA and DHA | Baby Foods | 3.84 mg | 35% | USDA_SR |
| 517 | Snacks, popcorn, microwave, low fat | Snacks | 3.83 mg | 35% | USDA_SR |
| 518 | Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, powder, with ARA and DHA | Baby Foods | 3.83 mg | 35% | USDA_SR |
| 519 | Popcorn, microwave, low fat and sodium | Snacks | 3.83 mg | 35% | USDA_SR |
| 520 | Snacks, popcorn, microwave, low fat and sodium | Snacks | 3.83 mg | 35% | CNF |
| 521 | Nuts, brazilnuts, raw | Nut and Seed Products | 3.82 mg | 35% | USDA_FF |
| 522 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 3.82 mg | 35% | USDA_FF |
| 523 | Beans, Dry, Medium Red (0% moisture) | Legumes and Legume Products | 3.82 mg | 35% | USDA_FF |
| 524 | Infant formula, ABBOTT NUTRITION, ALIMENTUM ADVANCE, with iron, powder, not reconstituted, with DHA and ARA | Baby Foods | 3.82 mg | 35% | USDA_SR |
| 525 | Infant formula, PBM PRODUCTS, store brand, soy, powder | Baby Foods | 3.80 mg | 35% | USDA_SR |
| 526 | Cereals ready-to-eat, POST Raisin Bran Cereal | Breakfast Cereals | 3.80 mg | 35% | USDA_SR |
| 527 | Nuts, mixed nuts, dry roasted, with peanuts, with salt added | Nut and Seed Products | 3.80 mg | 35% | USDA_SR |
| 528 | Nuts, mixed nuts, dry roasted with peanuts, salted | Nuts and Seeds | 3.80 mg | 35% | CNF |
| 529 | Nuts, mixed nuts, dry roasted with peanuts | Nuts and Seeds | 3.80 mg | 35% | CNF |
| 530 | Cheese, monterey jack, solid | Dairy and Egg Products | 3.79 mg | 34% | USDA_FF |
| 531 | Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments | Breakfast cereals | 3.77 mg | 34% | CNF |
| 532 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER | Nut and Seed Products | 3.76 mg | 34% | USDA_SR |
| 533 | Candies, sesame crunch | Sweets | 3.76 mg | 34% | USDA_SR |
| 534 | Candies, sesame crunch (crisp) | Sweets | 3.76 mg | 34% | CNF |
| 535 | Flour, soy, full-fat | Legumes and Legume Products | 3.75 mg | 34% | USDA_FF |
| 536 | Cheese, edam | Dairy and Egg Products | 3.75 mg | 34% | USDA_SR |
| 537 | Piki bread, made from blue cornmeal (Hopi) | American Indian/Alaska Native Foods | 3.75 mg | 34% | USDA_SR |
| 538 | Cheese, edam | Dairy and Egg Products | 3.75 mg | 34% | CNF |
| 539 | Cheese, cheddar, sharp, sliced | Dairy and Egg Products | 3.74 mg | 34% | USDA_SR |
| 540 | Hearts of palm, raw | Vegetables and Vegetable Products | 3.73 mg | 34% | USDA_SR |
| 541 | Hearts of palm, raw | Vegetables and Vegetable Products | 3.73 mg | 34% | CNF |
| 542 | Grains, rye | Cereals, Grains and Pasta | 3.73 mg | 34% | CNF |
| 543 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 3.71 mg | 34% | USDA_FF |
| 544 | Beans, Dry, Brown (0% moisture) | Legumes and Legume Products | 3.71 mg | 34% | USDA_FF |
| 545 | Spices, fennel seed | Spices and Herbs | 3.70 mg | 34% | USDA_SR |
| 546 | Babyfood, cereal, oatmeal, with honey, dry | Baby Foods | 3.70 mg | 34% | USDA_SR |
| 547 | Spices, bay leaf | Spices and Herbs | 3.70 mg | 34% | USDA_SR |
| 548 | Spices, fennel seed | Spices and Herbs | 3.70 mg | 34% | CNF |
| 549 | Spices, bay leaf | Spices and Herbs | 3.70 mg | 34% | CNF |
| 550 | Flour, coconut | Nut and Seed Products | 3.70 mg | 34% | USDA_FF |
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