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 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 2.00 mg | 18% |
| 552 | Grains, barley flour | Cereals, Grains and Pasta | 2.00 mg | 18% |
| 553 | Sweets, confectioner's coating or chips, peanut butter | Sweets | 2.00 mg | 18% |
| 554 | Snacks, corn cakes, very low sodium | Snacks | 2.00 mg | 18% |
| 555 | Snacks, corn cakes | Snacks | 2.00 mg | 18% |
| 556 | Tomato, sun-dried | Vegetables and Vegetable Products | 1.99 mg | 18% |
| 557 | sweets, syrups, maple, prepackaged | Sweets | 1.99 mg | 18% |
| 558 | Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker | Breakfast cereals | 1.99 mg | 18% |
| 559 | Grains, rye flour, medium | Cereals, Grains and Pasta | 1.99 mg | 18% |
| 560 | Tofu, fried | Legumes and Legume Products | 1.99 mg | 18% |
| 561 | Tofu, fried (prepared with calcium sulphate) | Legumes and Legume Products | 1.99 mg | 18% |
| 562 | Granola bar, crunchy, fruit and/or nut | Baked Products | 1.98 mg | 18% |
| 563 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker | Breakfast cereals | 1.97 mg | 18% |
| 564 | Whey, sweet, dry | Dairy and Egg Products | 1.97 mg | 18% |
| 565 | Pancake, whole-wheat, dry mix, incomplete, unprepared | Baked Products | 1.96 mg | 18% |
| 566 | Cheese fondue | Dairy and Egg Products | 1.96 mg | 18% |
| 567 | Cereal, ready to eat, Cheerios: multigrain, General Mills | Breakfast cereals | 1.96 mg | 18% |
| 568 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 1.95 mg | 18% |
| 569 | Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker | Breakfast cereals | 1.94 mg | 18% |
| 570 | Babyfood, cereal, oat, with milk powder and fruit, dry | Babyfoods | 1.94 mg | 18% |
| 571 | Shallot, freeze-dried | Vegetables and Vegetable Products | 1.93 mg | 18% |
| 572 | Grains, bulgur, dry | Cereals, Grains and Pasta | 1.93 mg | 18% |
| 573 | Moth beans, raw | Legumes and Legume Products | 1.92 mg | 17% |
| 574 | Cereal, ready to eat, Kashi: honey puffed, Kashi | Breakfast cereals | 1.92 mg | 17% |
| 575 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 1.92 mg | 17% |
| 576 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 1.92 mg | 17% |
| 577 | Tortilla, ready-to-bake / fry, whole-wheat | Baked Products | 1.92 mg | 17% |
| 578 | Seeds, breadnuttree seeds, dried | Nuts and Seeds | 1.91 mg | 17% |
| 579 | Cereal, ready to eat, Golden Grahams, General Mills | Breakfast cereals | 1.91 mg | 17% |
| 580 | Beans, french, mature seeds, raw | Legumes and Legume Products | 1.90 mg | 17% |
| 581 | Cereal, ready to eat, Brown Rice Crisps, Barbara's Bakery | Breakfast cereals | 1.90 mg | 17% |
| 582 | Bread, whole grain (whole-wheat), with added fibre, commercial, toasted | Baked Products | 1.90 mg | 17% |
| 583 | Onion, dehydrated flakes | Vegetables and Vegetable Products | 1.89 mg | 17% |
| 584 | Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker | Breakfast cereals | 1.89 mg | 17% |
| 585 | Fast foods, breakfast, biscuit with egg and steak | Fast Foods | 1.89 mg | 17% |
| 586 | Cereal, hot, oats, instant: peaches 'n cream, dry, Quaker | Breakfast cereals | 1.88 mg | 17% |
| 587 | Snacks, corn nuts, barbecue | Snacks | 1.88 mg | 17% |
| 588 | Black-eyed peas (cowpeas), catjang, boiled | Legumes and Legume Products | 1.87 mg | 17% |
| 589 | Meatless, bacon bits | Legumes and Legume Products | 1.87 mg | 17% |
| 590 | Candies, caramel with nuts, chocolate covered | Sweets | 1.87 mg | 17% |
| 591 | Beans, baked, canned, with wieners | Legumes and Legume Products | 1.87 mg | 17% |
| 592 | Black-eyed peas (cowpeas), catjang, boiled, salted | Legumes and Legume Products | 1.87 mg | 17% |
| 593 | Cereal, hot, oats, instant: cookies and cream, dry, Quaker | Breakfast cereals | 1.87 mg | 17% |
| 594 | Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's | Breakfast cereals | 1.87 mg | 17% |
| 595 | Salad, taco, with salsa, homemade | Mixed Dishes | 1.86 mg | 17% |
| 596 | Babyfood, cereal, mixed grain, with fruit, dry | Babyfoods | 1.86 mg | 17% |
| 597 | Candies, M&M's Almond Chocolate Candies | Sweets | 1.86 mg | 17% |
| 598 | Granola bar, crunchy, plain | Baked Products | 1.85 mg | 17% |
| 599 | Cracker, cheese, whole-grain | Baked Products | 1.84 mg | 17% |
| 600 | Bread, oat (includes oatmeal and oat bran), commercial | Baked Products | 1.84 mg | 17% |
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