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 701–750 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 701 | Nuts, almond butter, plain, with salt added | Nut and Seed Products | 3.29 mg | 30% | USDA_SR |
| 702 | Nuts, almond butter, plain, without salt added | Nut and Seed Products | 3.29 mg | 30% | USDA_SR |
| 703 | Nuts, almond butter, plain, salted | Nuts and Seeds | 3.29 mg | 30% | CNF |
| 704 | Nuts, almond butter, plain | Nuts and Seeds | 3.29 mg | 30% | CNF |
| 705 | Cheese, dry white, queso seco | Dairy and Egg Products | 3.28 mg | 30% | USDA_FF |
| 706 | Cheese, dry white, queso seco | Dairy and Egg Products | 3.28 mg | 30% | USDA_FF |
| 707 | Peanuts, all types, oil-roasted, without salt | Legumes and Legume Products | 3.28 mg | 30% | USDA_SR |
| 708 | Peanuts, all types, oil-roasted, with salt | Legumes and Legume Products | 3.28 mg | 30% | USDA_SR |
| 709 | Snacks, NUTRI-GRAIN FRUIT AND NUT BAR | Snacks | 3.28 mg | 30% | USDA_SR |
| 710 | Cheese, dry white, queso seco | Dairy and Egg Products | 3.28 mg | 30% | USDA_SR |
| 711 | Spelt, uncooked | Cereal Grains and Pasta | 3.28 mg | 30% | USDA_SR |
| 712 | Grains, spelt, uncooked | Cereals, Grains and Pasta | 3.28 mg | 30% | CNF |
| 713 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 3.28 mg | 30% | CNF |
| 714 | Peanuts, all types, oil-roasted, salted | Legumes and Legume Products | 3.28 mg | 30% | CNF |
| 715 | Peanuts, all types, raw | Legumes and Legume Products | 3.27 mg | 30% | USDA_SR |
| 716 | Lentils, raw | Legumes and Legume Products | 3.27 mg | 30% | USDA_SR |
| 717 | Fast Foods, cheeseburger; double, large patty; with condiments, vegetables and mayonnaise | Fast Foods | 3.27 mg | 30% | USDA_SR |
| 718 | Fast Foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments, vegetables and mayonnaise | Fast Foods | 3.27 mg | 30% | CNF |
| 719 | Peanuts, all types, raw | Legumes and Legume Products | 3.27 mg | 30% | CNF |
| 720 | Lentils, raw | Legumes and Legume Products | 3.27 mg | 30% | CNF |
| 721 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 3.26 mg | 30% | USDA_FF |
| 722 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 3.26 mg | 30% | USDA_FF |
| 723 | Cereal, ready to eat, Special K: Satisfaction, Kellogg's | Breakfast cereals | 3.26 mg | 30% | CNF |
| 724 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 3.24 mg | 29% | USDA_FF |
| 725 | Cornmeal, white (Navajo) | American Indian/Alaska Native Foods | 3.24 mg | 29% | USDA_SR |
| 726 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 3.23 mg | 29% | USDA_FF |
| 727 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 3.23 mg | 29% | USDA_FF |
| 728 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 3.23 mg | 29% | USDA_FF |
| 729 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 3.23 mg | 29% | USDA_FF |
| 730 | Cheese, provolone, reduced fat | Dairy and Egg Products | 3.23 mg | 29% | USDA_SR |
| 731 | Spices, rosemary, dried | Spices and Herbs | 3.23 mg | 29% | USDA_SR |
| 732 | Cheese, provolone | Dairy and Egg Products | 3.23 mg | 29% | USDA_SR |
| 733 | Cheese, provolone, reduced fat | Dairy and Egg Products | 3.23 mg | 29% | CNF |
| 734 | Spices, rosemary, dried | Spices and Herbs | 3.23 mg | 29% | CNF |
| 735 | Cheese, provolone | Dairy and Egg Products | 3.23 mg | 29% | CNF |
| 736 | Snacks, trail mix, regular, unsalted | Snacks | 3.22 mg | 29% | USDA_SR |
| 737 | Snacks, trail mix, regular | Snacks | 3.22 mg | 29% | USDA_SR |
| 738 | Snacks, trail mix, regular, unsalted | Snacks | 3.22 mg | 29% | CNF |
| 739 | Snacks, trail mix, regular | Snacks | 3.22 mg | 29% | CNF |
| 740 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | Breakfast Cereals | 3.21 mg | 29% | USDA_SR |
| 741 | Cheese, processed product, mozzarella, fat free, slices | Dairy and Egg Products | 3.21 mg | 29% | CNF |
| 742 | Cereals, QUAKER, Quick Oats with Iron, Dry | Breakfast Cereals | 3.20 mg | 29% | USDA_SR |
| 743 | Cereals, QUAKER, Quick Oats, Dry | Breakfast Cereals | 3.20 mg | 29% | USDA_SR |
| 744 | Oat flour, partially debranned | Cereal Grains and Pasta | 3.20 mg | 29% | USDA_SR |
| 745 | Cheese, processed product, Swiss, fat free, slices | Dairy and Egg Products | 3.20 mg | 29% | CNF |
| 746 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 3.20 mg | 29% | CNF |
| 747 | Cheese, parmesan, shredded | Dairy and Egg Products | 3.19 mg | 29% | USDA_SR |
| 748 | Cheese, parmesan, low sodium | Dairy and Egg Products | 3.19 mg | 29% | USDA_SR |
| 749 | Cheese, parmesan, low sodium | Dairy and Egg Products | 3.19 mg | 29% | CNF |
| 750 | Cheese, parmesan, shredded | Dairy and Egg Products | 3.19 mg | 29% | CNF |
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