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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 601 | Spices, pepper, red or cayenne | Spices and Herbs | 2.48 mg | 23% |
| 602 | Candies, chocolate covered, low sugar or low calorie | Sweets | 2.47 mg | 22% |
| 603 | Soy flour, defatted | Legumes and Legume Products | 2.46 mg | 22% |
| 604 | Cheese, mozzarella, whole milk, low moisture | Dairy and Egg Products | 2.46 mg | 22% |
| 605 | Snacks, tortilla chips, unsalted, white corn | Snacks | 2.46 mg | 22% |
| 606 | Nuts, hazelnuts or filberts | Nut and Seed Products | 2.45 mg | 22% |
| 607 | Rice flour, brown | Cereal Grains and Pasta | 2.45 mg | 22% |
| 608 | Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond | Breakfast Cereals | 2.44 mg | 22% |
| 609 | Buckwheat groats, roasted, dry | Cereal Grains and Pasta | 2.42 mg | 22% |
| 610 | Spearmint, dried | Spices and Herbs | 2.41 mg | 22% |
| 611 | Peppers, sweet, red, freeze-dried | Vegetables and Vegetable Products | 2.41 mg | 22% |
| 612 | BURGER KING, Cheeseburger | Fast Foods | 2.40 mg | 22% |
| 613 | Buckwheat | Cereal Grains and Pasta | 2.40 mg | 22% |
| 614 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry | Cereal Grains and Pasta | 2.40 mg | 22% |
| 615 | Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar | Breakfast Cereals | 2.39 mg | 22% |
| 616 | Formulated Bar, SOUTH BEACH protein bar | Snacks | 2.39 mg | 22% |
| 617 | Crackers, crispbread, rye | Baked Products | 2.39 mg | 22% |
| 618 | Cheese, camembert | Dairy and Egg Products | 2.38 mg | 22% |
| 619 | Cheese, brie | Dairy and Egg Products | 2.38 mg | 22% |
| 620 | Spices, pumpkin pie spice | Spices and Herbs | 2.37 mg | 22% |
| 621 | Cereals ready-to-eat, wheat, puffed, fortified | Breakfast Cereals | 2.36 mg | 21% |
| 622 | Cheese product, pasteurized process, American, reduced fat, fortified with vitamin D | Dairy and Egg Products | 2.36 mg | 21% |
| 623 | KRAFT CHEEZ WHIZ LIGHT Pasteurized Process Cheese Product | Dairy and Egg Products | 2.36 mg | 21% |
| 624 | Nuts, pistachio nuts, dry roasted, without salt added | Nut and Seed Products | 2.34 mg | 21% |
| 625 | Nuts, pistachio nuts, dry roasted, with salt added | Nut and Seed Products | 2.34 mg | 21% |
| 626 | Popcorn, microwave, regular (butter) flavor, made with palm oil | Snacks | 2.32 mg | 21% |
| 627 | Spices, cloves, ground | Spices and Herbs | 2.32 mg | 21% |
| 628 | ON THE BORDER, cheese quesadilla | Restaurant Foods | 2.32 mg | 21% |
| 629 | Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 2.31 mg | 21% |
| 630 | Cheese food, pasteurized process, American, without added vitamin D | Dairy and Egg Products | 2.31 mg | 21% |
| 631 | Cheese food, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 2.31 mg | 21% |
| 632 | Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar | Breakfast Cereals | 2.30 mg | 21% |
| 633 | Egg, yolk, raw, fresh | Dairy and Egg Products | 2.30 mg | 21% |
| 634 | Spices, mace, ground | Spices and Herbs | 2.30 mg | 21% |
| 635 | Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal | Breakfast Cereals | 2.30 mg | 21% |
| 636 | Candies, milk chocolate | Sweets | 2.30 mg | 21% |
| 637 | Beverages, ABBOTT, EAS soy protein powder | Beverages | 2.29 mg | 21% |
| 638 | Cereals, oats, instant, fortified, with cinnamon and spice, dry | Breakfast Cereals | 2.29 mg | 21% |
| 639 | Candies, milk chocolate, with rice cereal | Sweets | 2.29 mg | 21% |
| 640 | Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 2.28 mg | 21% |
| 641 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 2.28 mg | 21% |
| 642 | Fast foods, cheeseburger; single, large patty; with condiments, vegetables and mayonnaise | Fast Foods | 2.26 mg | 21% |
| 643 | WENDY'S, DAVE'S Hot 'N Juicy 1/4 LB, single | Fast Foods | 2.26 mg | 21% |
| 644 | T.G.I. FRIDAY'S, fried mozzarella | Restaurant Foods | 2.24 mg | 20% |
| 645 | Sea lion, Steller, heart (Alaska Native) | American Indian/Alaska Native Foods | 2.24 mg | 20% |
| 646 | Corn flour, whole-grain, blue (harina de maiz morado) | Cereal Grains and Pasta | 2.24 mg | 20% |
| 647 | APPLEBEE'S, chili | Restaurant Foods | 2.23 mg | 20% |
| 648 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 2.23 mg | 20% |
| 649 | Snacks, rice cakes, brown rice, corn | Snacks | 2.22 mg | 20% |
| 650 | Meat extender | Legumes and Legume Products | 2.21 mg | 20% |
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