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 551–600 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 551 | Wheat, KAMUT khorasan, uncooked | Cereal Grains and Pasta | 3.68 mg | 33% | USDA_SR |
| 552 | Baking chocolate, unsweetened, liquid | Sweets | 3.68 mg | 33% | USDA_SR |
| 553 | Grains, wheat, kamut khorasan, uncooked | Cereals, Grains and Pasta | 3.68 mg | 33% | CNF |
| 554 | Sweets, baking chocolate, unsweetened, liquid | Sweets | 3.68 mg | 33% | CNF |
| 555 | Cheese, cheddar | Dairy and Egg Products | 3.67 mg | 33% | USDA_FF |
| 556 | Beans, white, mature seeds, raw | Legumes and Legume Products | 3.67 mg | 33% | USDA_SR |
| 557 | Beans, white, raw | Legumes and Legume Products | 3.67 mg | 33% | CNF |
| 558 | Blackeye pea, dry | Legumes and Legume Products | 3.65 mg | 33% | USDA_FF |
| 559 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 3.65 mg | 33% | USDA_SR |
| 560 | Beans, black, mature seeds, raw | Legumes and Legume Products | 3.65 mg | 33% | USDA_SR |
| 561 | Beans, navy, raw | Legumes and Legume Products | 3.65 mg | 33% | CNF |
| 562 | Beans, black, mature seeds, raw | Legumes and Legume Products | 3.65 mg | 33% | CNF |
| 563 | Cereal, ready to eat, Muslix: various flavours, Kellogg's | Breakfast cereals | 3.65 mg | 33% | CNF |
| 564 | Cereals, oats, regular and quick, not fortified, dry | Breakfast Cereals | 3.64 mg | 33% | USDA_SR |
| 565 | Cheese, cheddar (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 3.64 mg | 33% | USDA_SR |
| 566 | Spices, ginger, ground | Spices and Herbs | 3.64 mg | 33% | USDA_SR |
| 567 | Grains, oat flour, whole-grain | Cereals, Grains and Pasta | 3.64 mg | 33% | CNF |
| 568 | Spices, ginger, ground | Spices and Herbs | 3.64 mg | 33% | CNF |
| 569 | Beans, cranberry (roman), mature seeds, raw | Legumes and Legume Products | 3.63 mg | 33% | USDA_SR |
| 570 | Teff, uncooked | Cereal Grains and Pasta | 3.63 mg | 33% | USDA_SR |
| 571 | Grains, teff, uncooked | Cereals, Grains and Pasta | 3.63 mg | 33% | CNF |
| 572 | Beans, cranberry (roman), raw | Legumes and Legume Products | 3.63 mg | 33% | CNF |
| 573 | Cereal, ready to eat, Froot Loops, Kellogg's | Breakfast cereals | 3.63 mg | 33% | CNF |
| 574 | Cheese, mozzarella, low moisture, part-skim | Dairy and Egg Products | 3.62 mg | 33% | USDA_FF |
| 575 | Cheese, mozzarella, low moisture, part-skim | Dairy and Egg Products | 3.62 mg | 33% | USDA_SR |
| 576 | Cheese, mozzarella, low moisture, part-skim, shredded | Dairy and Egg Products | 3.61 mg | 33% | USDA_SR |
| 577 | Cheese, pasteurized process, swiss | Dairy and Egg Products | 3.61 mg | 33% | USDA_SR |
| 578 | Lentils, pink or red, raw | Legumes and Legume Products | 3.60 mg | 33% | USDA_SR |
| 579 | Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder | Beverages | 3.60 mg | 33% | USDA_SR |
| 580 | Spices, marjoram, dried | Spices and Herbs | 3.60 mg | 33% | USDA_SR |
| 581 | Milk shake, not chocolate, dry mix, unprepared | Beverages | 3.60 mg | 33% | CNF |
| 582 | Lentils, pink, raw | Legumes and Legume Products | 3.60 mg | 33% | CNF |
| 583 | Cereal, ready to eat, Corn Pops, Kellogg's | Breakfast cereals | 3.60 mg | 33% | CNF |
| 584 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 3.60 mg | 33% | CNF |
| 585 | Spices, marjoram, dried | Spices and Herbs | 3.60 mg | 33% | CNF |
| 586 | Cheese, cotija, solid | Dairy and Egg Products | 3.60 mg | 33% | USDA_FF |
| 587 | Flour, spelt, whole grain | Cereal Grains and Pasta | 3.59 mg | 33% | USDA_FF |
| 588 | Soy flour, full-fat, roasted | Legumes and Legume Products | 3.58 mg | 33% | USDA_SR |
| 589 | Soy flour, full-fat, roasted | Legumes and Legume Products | 3.58 mg | 33% | CNF |
| 590 | Babyfood, Snack, GERBER, GRADUATES, LIL CRUNCHIES, baked whole grain corn snack | Baby Foods | 3.57 mg | 32% | USDA_SR |
| 591 | Cereal, ready to eat, Just Right, Kellogg's | Breakfast cereals | 3.57 mg | 32% | CNF |
| 592 | Cheese food, pasteurized process, swiss | Dairy and Egg Products | 3.55 mg | 32% | USDA_SR |
| 593 | Peas, split, raw | Legumes and Legume Products | 3.55 mg | 32% | CNF |
| 594 | Cheese, processed food, swiss, loaf | Dairy and Egg Products | 3.55 mg | 32% | CNF |
| 595 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 3.54 mg | 32% | USDA_FF |
| 596 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 3.54 mg | 32% | USDA_FF |
| 597 | Candies, carob, unsweetened | Sweets | 3.53 mg | 32% | USDA_SR |
| 598 | Candies, bars / chips, carob | Sweets | 3.53 mg | 32% | CNF |
| 599 | Snack, BALANCE, original bar | Snacks | 3.52 mg | 32% | USDA_SR |
| 600 | Peanut spread, reduced sugar | Legumes and Legume Products | 3.51 mg | 32% | USDA_SR |
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