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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Candies, milk chocolate coated coffee beans | Sweets | 2.02 mg | 18% |
| 702 | Crackers, melba toast, plain | Baked Products | 2.01 mg | 18% |
| 703 | Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry | Breakfast Cereals | 2.01 mg | 18% |
| 704 | Crackers, melba toast, plain, without salt | Baked Products | 2.01 mg | 18% |
| 705 | Rolls, dinner, whole-wheat | Baked Products | 2.01 mg | 18% |
| 706 | Chocolate, dark, 45- 59% cacao solids | Sweets | 2.01 mg | 18% |
| 707 | Nuts, coconut meat, dried (desiccated), not sweetened | Nut and Seed Products | 2.01 mg | 18% |
| 708 | Snacks, popcorn, cheese-flavor | Snacks | 2.01 mg | 18% |
| 709 | Chili with beans, canned | Legumes and Legume Products | 2.00 mg | 18% |
| 710 | Peanuts, spanish, oil-roasted, without salt | Legumes and Legume Products | 2.00 mg | 18% |
| 711 | Peanuts, spanish, oil-roasted, with salt | Legumes and Legume Products | 2.00 mg | 18% |
| 712 | Snacks, corn cakes, very low sodium | Snacks | 2.00 mg | 18% |
| 713 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 2.00 mg | 18% |
| 714 | Barley flour or meal | Cereal Grains and Pasta | 2.00 mg | 18% |
| 715 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 2.00 mg | 18% |
| 716 | APPLEBEE'S, mozzarella sticks | Restaurant Foods | 2.00 mg | 18% |
| 717 | Cornmeal, white, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 2.00 mg | 18% |
| 718 | Cornmeal, yellow, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 2.00 mg | 18% |
| 719 | Snacks, corn cakes | Snacks | 2.00 mg | 18% |
| 720 | Candies, confectioner's coating, peanut butter | Sweets | 2.00 mg | 18% |
| 721 | Tofu, fried, prepared with calcium sulfate | Legumes and Legume Products | 1.99 mg | 18% |
| 722 | Tofu, fried | Legumes and Legume Products | 1.99 mg | 18% |
| 723 | Tomatoes, sun-dried | Vegetables and Vegetable Products | 1.99 mg | 18% |
| 724 | Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry | Breakfast Cereals | 1.98 mg | 18% |
| 725 | Fast foods, submarine sandwich, steak and cheese on white bread with cheese, lettuce and tomato | Fast Foods | 1.98 mg | 18% |
| 726 | SUBWAY, steak & cheese sub on white bread with American cheese, lettuce and tomato | Fast Foods | 1.98 mg | 18% |
| 727 | DENNY'S, mozzarella cheese sticks | Restaurant Foods | 1.98 mg | 18% |
| 728 | Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry | Breakfast Cereals | 1.97 mg | 18% |
| 729 | Whey, sweet, dried | Dairy and Egg Products | 1.97 mg | 18% |
| 730 | School Lunch, pizza, cheese topping, thin crust, whole grain, frozen, cooked | Fast Foods | 1.97 mg | 18% |
| 731 | Formulated bar, high fiber, chewy, oats and chocolate | Snacks | 1.96 mg | 18% |
| 732 | Pancakes, whole-wheat, dry mix, incomplete | Baked Products | 1.96 mg | 18% |
| 733 | Rice, brown, parboiled, dry, UNCLE BEN'S | Cereal Grains and Pasta | 1.96 mg | 18% |
| 734 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 1.95 mg | 18% |
| 735 | Nabisco, Nabisco Grahams Crackers | Baked Products | 1.94 mg | 18% |
| 736 | Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry | Breakfast Cereals | 1.94 mg | 18% |
| 737 | Crackers, toast thins, low sodium | Baked Products | 1.94 mg | 18% |
| 738 | Bulgur, dry | Cereal Grains and Pasta | 1.93 mg | 18% |
| 739 | Shallots, freeze-dried | Vegetables and Vegetable Products | 1.93 mg | 18% |
| 740 | Snacks, granola bars, hard, chocolate chip | Snacks | 1.93 mg | 18% |
| 741 | Tortillas, ready-to-bake or -fry, whole wheat | Baked Products | 1.92 mg | 17% |
| 742 | Snacks, granola bites, mixed flavors | Snacks | 1.92 mg | 17% |
| 743 | Mothbeans, mature seeds, raw | Legumes and Legume Products | 1.92 mg | 17% |
| 744 | Cheese substitute, mozzarella | Dairy and Egg Products | 1.92 mg | 17% |
| 745 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 1.92 mg | 17% |
| 746 | Noodles, egg, dry, enriched | Cereal Grains and Pasta | 1.92 mg | 17% |
| 747 | Cereals ready-to-eat, FAMILIA | Breakfast Cereals | 1.92 mg | 17% |
| 748 | McDONALD'S, BIG MAC | Fast Foods | 1.91 mg | 17% |
| 749 | Seeds, breadnut tree seeds, dried | Nut and Seed Products | 1.91 mg | 17% |
| 750 | McDONALD'S, Cheeseburger | Fast Foods | 1.91 mg | 17% |
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