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 651–700 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 651 | Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, dry | Babyfoods | 1.70 mg | 15% |
| 652 | Babyfood, cereal, rice, with milk powder and fruit, dry | Babyfoods | 1.70 mg | 15% |
| 653 | Bread, multigrain, toasted | Baked Products | 1.70 mg | 15% |
| 654 | Tea, instant, unsweetened, powder, decaffeinated | Beverages | 1.69 mg | 15% |
| 655 | Tea, instant, unsweetened, powder | Beverages | 1.69 mg | 15% |
| 656 | Grains, millet, dry | Cereals, Grains and Pasta | 1.68 mg | 15% |
| 657 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 1.68 mg | 15% |
| 658 | Babyfood, cereal, rice, with milk powder, dry | Babyfoods | 1.68 mg | 15% |
| 659 | Candies, praline, homemade | Sweets | 1.67 mg | 15% |
| 660 | Fast foods, mexican, burrito with beans and chili peppers | Fast Foods | 1.67 mg | 15% |
| 661 | Grains, sorghum | Cereals, Grains and Pasta | 1.67 mg | 15% |
| 662 | Cereal, hot, oats, instant: raisins and spice, dry, Quaker | Breakfast cereals | 1.66 mg | 15% |
| 663 | Fast foods, egg, scrambled | Fast Foods | 1.66 mg | 15% |
| 664 | Bread, whole wheat, commercial | Baked Products | 1.66 mg | 15% |
| 665 | Snacks, multigrain chips, plain | Snacks | 1.65 mg | 15% |
| 666 | Cereal, ready to eat, Lucky Charms, General Mills | Breakfast cereals | 1.65 mg | 15% |
| 667 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 1.65 mg | 15% |
| 668 | Grains, wheat, sprouted | Cereals, Grains and Pasta | 1.65 mg | 15% |
| 669 | Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills | Breakfast cereals | 1.64 mg | 15% |
| 670 | Cracker, wheat | Baked Products | 1.64 mg | 15% |
| 671 | Grains, sorghum, flour | Cereals, Grains and Pasta | 1.63 mg | 15% |
| 672 | Wasabi, root, (Japanese horseradish), raw | Vegetables and Vegetable Products | 1.62 mg | 15% |
| 673 | Candies, bars / chips, semisweet chocolate with butter | Sweets | 1.62 mg | 15% |
| 674 | Sweets, chocolate, semisweet, made with butter | Sweets | 1.62 mg | 15% |
| 675 | Candies, bars / chips, semisweet chocolate | Sweets | 1.62 mg | 15% |
| 676 | Candies, bars, Twix peanut butter cookie | Sweets | 1.61 mg | 15% |
| 677 | Candies, M&M's, plain chocolate candies | Sweets | 1.61 mg | 15% |
| 678 | Taco shell, baked | Baked Products | 1.61 mg | 15% |
| 679 | Lentils, sprouted, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 1.60 mg | 15% |
| 680 | Lentils, sprouted, stir-fried, no fat added | Vegetables and Vegetable Products | 1.60 mg | 15% |
| 681 | Soup, cream, vegetable, dehydrated | Soups, Sauces and Gravies | 1.60 mg | 15% |
| 682 | Meatless, luncheon slices | Legumes and Legume Products | 1.60 mg | 15% |
| 683 | Cracker, wheat, low sodium | Baked Products | 1.60 mg | 15% |
| 684 | English muffin, whole wheat | Baked Products | 1.60 mg | 15% |
| 685 | Fast foods, pizza, cheese, thin crust | Fast Foods | 1.59 mg | 14% |
| 686 | Cheese, goat, hard, (less than 35% water, 36% M.F.) | Dairy and Egg Products | 1.59 mg | 14% |
| 687 | Cracker, wheat, low fat | Baked Products | 1.59 mg | 14% |
| 688 | Nuts, coconut meat, desiccated, sweetened, flaked, canned | Nuts and Seeds | 1.59 mg | 14% |
| 689 | Cereal, millet, puffed | Breakfast cereals | 1.58 mg | 14% |
| 690 | Egg, turkey, whole, fresh, raw | Dairy and Egg Products | 1.58 mg | 14% |
| 691 | Soup, pea, green or split, dehydrated | Soups, Sauces and Gravies | 1.58 mg | 14% |
| 692 | Cowpeas (black-eyed peas), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 1.58 mg | 14% |
| 693 | Bread, multigrain, commercial | Baked Products | 1.58 mg | 14% |
| 694 | Dessert, rennin, chocolate, dry mix, unprepared | Sweets | 1.58 mg | 14% |
| 695 | Bread, multigrain, commercial, reduced sodium | Baked Products | 1.58 mg | 14% |
| 696 | Indian, bread, chapati or roti, plain | Baked Products | 1.57 mg | 14% |
| 697 | Cereal, ready to eat, Harvest Crunch: Raisins with almonds, low fat, Quaker | Breakfast cereals | 1.57 mg | 14% |
| 698 | Carrot, dehydrated | Vegetables and Vegetable Products | 1.57 mg | 14% |
| 699 | Soybean, fermented products, Tempeh (tempe), cooked | Legumes and Legume Products | 1.57 mg | 14% |
| 700 | Tofu, fuyu, salted and fermented (with calcium sulphate) | Legumes and Legume Products | 1.56 mg | 14% |
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