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 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Sweets, sugars, maple, granulated | Sweets | 1.56 mg | 14% |
| 702 | Candies, sugar-coated almonds | Sweets | 1.56 mg | 14% |
| 703 | Fast foods, mexican, tostada with guacamole | Fast Foods | 1.56 mg | 14% |
| 704 | Tofu, fuyu, salted and fermented (prepared with magnesium chloride) | Legumes and Legume Products | 1.56 mg | 14% |
| 705 | Grains, corn bran, crude | Cereals, Grains and Pasta | 1.56 mg | 14% |
| 706 | Beans, adzuki, canned, sweetened | Legumes and Legume Products | 1.56 mg | 14% |
| 707 | Bread, 60% whole wheat, commercial | Baked Products | 1.56 mg | 14% |
| 708 | Candies, truffles, homemade | Sweets | 1.55 mg | 14% |
| 709 | Beverage mix, chocolate flavour, powder | Beverages | 1.55 mg | 14% |
| 710 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 1.54 mg | 14% |
| 711 | Fast foods, mexican, enchilada with cheese | Fast Foods | 1.54 mg | 14% |
| 712 | Indian, bread, chapati or roti, whole-wheat | Baked Products | 1.54 mg | 14% |
| 713 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 1.53 mg | 14% |
| 714 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 1.53 mg | 14% |
| 715 | Cereal, ready to eat, Alpha-bits, Post | Breakfast cereals | 1.53 mg | 14% |
| 716 | Bread, pita, whole-wheat | Baked Products | 1.52 mg | 14% |
| 717 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 1.51 mg | 14% |
| 718 | Snacks, potato chips, lightly salted | Snacks | 1.51 mg | 14% |
| 719 | Granola bar, chewy, chocolate chip | Baked Products | 1.50 mg | 14% |
| 720 | Instant breakfast, powder, chocolate, prepared with 2% milk | Beverages | 1.50 mg | 14% |
| 721 | Cracker, cheese, Asiago | Baked Products | 1.50 mg | 14% |
| 722 | Cracker, roasted vegetable | Baked Products | 1.50 mg | 14% |
| 723 | Snacks, soy chips or crisps, salted | Snacks | 1.50 mg | 14% |
| 724 | Bread, pumpernickel, toasted | Baked Products | 1.50 mg | 14% |
| 725 | Cheese, cream, fat free | Dairy and Egg Products | 1.50 mg | 14% |
| 726 | Falafel, homemade | Legumes and Legume Products | 1.50 mg | 14% |
| 727 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 1.50 mg | 14% |
| 728 | Cracker, melba toast, wheat | Baked Products | 1.50 mg | 14% |
| 729 | Candies, bars, sweet chocolate | Sweets | 1.50 mg | 14% |
| 730 | Muffin, wheat bran, dry mix, unprepared | Baked Products | 1.50 mg | 14% |
| 731 | Dessert, pudding, chocolate, dry mix, regular, low calorie, unprepared | Sweets | 1.49 mg | 14% |
| 732 | Candies, M&M's peanut butter chocolate candies | Sweets | 1.49 mg | 14% |
| 733 | Sauce, Alfredo, dehydrated | Soups, Sauces and Gravies | 1.49 mg | 14% |
| 734 | Grains, wheat flour, white, bread flour | Cereals, Grains and Pasta | 1.49 mg | 14% |
| 735 | Pizza, cheese, thin crust, frozen, cooked | Fast Foods | 1.49 mg | 14% |
| 736 | Shepherd's pie with corn | Mixed Dishes | 1.48 mg | 13% |
| 737 | Nuts, almond paste, sweetened | Nuts and Seeds | 1.48 mg | 13% |
| 738 | Tamale (Navajo) | Mixed Dishes | 1.48 mg | 13% |
| 739 | Roll, pumpernickel | Baked Products | 1.48 mg | 13% |
| 740 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 1.47 mg | 13% |
| 741 | Beans, baked, canned, with pork | Legumes and Legume Products | 1.46 mg | 13% |
| 742 | Hot chocolate, mix, powder | Beverages | 1.46 mg | 13% |
| 743 | Meatless, sausage | Legumes and Legume Products | 1.46 mg | 13% |
| 744 | Bread, wheat germ, toasted | Baked Products | 1.46 mg | 13% |
| 745 | Snacks, tortilla chips, plain, yellow corn | Snacks | 1.46 mg | 13% |
| 746 | Bread crumbs, dry, grated, plain | Baked Products | 1.45 mg | 13% |
| 747 | Beans, winged (goa beans), dry, boiled, with salt | Legumes and Legume Products | 1.44 mg | 13% |
| 748 | Cereal, ready to eat, Rice Krispies, Kellogg's | Breakfast cereals | 1.44 mg | 13% |
| 749 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 1.44 mg | 13% |
| 750 | Bread, potato | Baked Products | 1.44 mg | 13% |
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