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 601–650 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 601 | Grains, wheat, kamut khorasan, cooked | Cereals, Grains and Pasta | 1.84 mg | 17% |
| 602 | Muffin, oat bran (wheat free-product) | Baked Products | 1.84 mg | 17% |
| 603 | Bread, whole wheat, commercial, toasted | Baked Products | 1.84 mg | 17% |
| 604 | Candies, bars, Chunky | Sweets | 1.84 mg | 17% |
| 605 | Spices, cinnamon, ground | Spices and Herbs | 1.83 mg | 17% |
| 606 | Peanuts, all types, boiled, salted | Legumes and Legume Products | 1.83 mg | 17% |
| 607 | Cereal, ready to eat, Harvest Crunch: Raisins and almonds, Quaker | Breakfast cereals | 1.83 mg | 17% |
| 608 | Hummus, commercial | Legumes and Legume Products | 1.83 mg | 17% |
| 609 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 1.83 mg | 17% |
| 610 | Egg substitute, powder | Dairy and Egg Products | 1.82 mg | 17% |
| 611 | Cheese, cheddar or colby type, low fat (7% M.F.) | Dairy and Egg Products | 1.82 mg | 17% |
| 612 | Babyfood, cereal, barley, with milk powder, dry | Babyfoods | 1.82 mg | 17% |
| 613 | Cereal, hot, oats, instant: dinosaur eggs, dry, Quaker | Breakfast cereals | 1.82 mg | 17% |
| 614 | Bread, protein (includes gluten) | Baked Products | 1.82 mg | 17% |
| 615 | Nuts, coconut meat, desiccated, sweetened, shredded | Nuts and Seeds | 1.82 mg | 17% |
| 616 | Grains, cornmeal (yellow), whole-grain | Cereals, Grains and Pasta | 1.82 mg | 17% |
| 617 | Granola bar, chewy, fruit and/or nut | Baked Products | 1.82 mg | 17% |
| 618 | Cereal, ready to eat, On Track, President's Choice | Breakfast cereals | 1.81 mg | 16% |
| 619 | Spices, thyme, fresh | Spices and Herbs | 1.81 mg | 16% |
| 620 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments and vegetables | Fast Foods | 1.81 mg | 16% |
| 621 | Fast foods, mexican, burrito with beans, cheese and chili peppers | Fast Foods | 1.81 mg | 16% |
| 622 | Vegetarian meat loaf or patty, meatless | Legumes and Legume Products | 1.80 mg | 16% |
| 623 | Meatless, meatballs | Legumes and Legume Products | 1.80 mg | 16% |
| 624 | Cereal, ready to eat, Harvest Crunch: original, Quaker | Breakfast cereals | 1.80 mg | 16% |
| 625 | Cereal, ready to eat, Grainshop, Weetabix | Breakfast cereals | 1.80 mg | 16% |
| 626 | Grains, corn flour, masa, yellow, U.S. enriched | Cereals, Grains and Pasta | 1.80 mg | 16% |
| 627 | Pasta, spaghetti, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 1.79 mg | 16% |
| 628 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 1.79 mg | 16% |
| 629 | Pasta, corn, dry | Cereals, Grains and Pasta | 1.79 mg | 16% |
| 630 | Snacks, corn nuts, plain | Snacks | 1.78 mg | 16% |
| 631 | Bread, whole grain (whole-wheat), commercial | Baked Products | 1.78 mg | 16% |
| 632 | Cereal, ready to eat, Corn Bran Squares, Quaker | Breakfast cereals | 1.77 mg | 16% |
| 633 | Beans, adzuki, boiled, salted | Legumes and Legume Products | 1.77 mg | 16% |
| 634 | Beans, adzuki, boiled | Legumes and Legume Products | 1.77 mg | 16% |
| 635 | Candies, M&M's peanut chocolate candies | Sweets | 1.76 mg | 16% |
| 636 | Grains, rye flour, light | Cereals, Grains and Pasta | 1.75 mg | 16% |
| 637 | Cereal, ready to eat, Shreddies, honey, Post | Breakfast cereals | 1.74 mg | 16% |
| 638 | English muffin, whole wheat, toasted | Baked Products | 1.74 mg | 16% |
| 639 | Bread, 60% whole wheat, commercial, toasted | Baked Products | 1.74 mg | 16% |
| 640 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 1.73 mg | 16% |
| 641 | Grains, corn flour, yellow, whole-grain | Cereals, Grains and Pasta | 1.73 mg | 16% |
| 642 | Soybean, curd cheese | Legumes and Legume Products | 1.72 mg | 16% |
| 643 | Cereal, ready to eat, Cheerios: honey nut, General Mills | Breakfast cereals | 1.72 mg | 16% |
| 644 | Pie, tourtiere, commercial | Baked Products | 1.72 mg | 16% |
| 645 | Tomato powder | Vegetables and Vegetable Products | 1.71 mg | 16% |
| 646 | Cereal, ready to eat, Harvest Crunch: Honey Nut, Light and Crisp, Quaker | Breakfast cereals | 1.71 mg | 16% |
| 647 | Pasta, Japanese noodles, soba, dry | Cereals, Grains and Pasta | 1.71 mg | 16% |
| 648 | Granola bar, chewy, sweet and salty | Baked Products | 1.71 mg | 16% |
| 649 | Cereal, ready to eat, Special K: with Red Berries, Kellogg's | Breakfast cereals | 1.70 mg | 15% |
| 650 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 1.70 mg | 15% |
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