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 751–800 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 751 | Nuts, Japanese chestnuts, roasted | Nuts and Seeds | 1.43 mg | 13% |
| 752 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry | Cereals, Grains and Pasta | 1.43 mg | 13% |
| 753 | Candies, bars, Nestle Crunch | Sweets | 1.43 mg | 13% |
| 754 | Candies, fudge, chocolate with nuts, homemade | Sweets | 1.43 mg | 13% |
| 755 | Snacks, tortilla chips, ranch | Snacks | 1.43 mg | 13% |
| 756 | Bread crumbs, dry, grated, seasoned | Baked Products | 1.43 mg | 13% |
| 757 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.42 mg | 13% |
| 758 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 1.42 mg | 13% |
| 759 | Pepper, ancho, dried | Vegetables and Vegetable Products | 1.42 mg | 13% |
| 760 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 1.42 mg | 13% |
| 761 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained | Vegetables and Vegetable Products | 1.42 mg | 13% |
| 762 | Cheese, processed product, cheddar, reduced fat, spread | Dairy and Egg Products | 1.42 mg | 13% |
| 763 | Babyfood, cereal, wheat, with milk powder, dry | Babyfoods | 1.42 mg | 13% |
| 764 | Babyfood, cereal, rice, with yogourt, with fruit, dry | Babyfoods | 1.41 mg | 13% |
| 765 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 1.41 mg | 13% |
| 766 | Nuts, Chinese chestnuts, dried | Nuts and Seeds | 1.41 mg | 13% |
| 767 | Cereal, ready to eat, Nesquik, General Mills | Breakfast cereals | 1.41 mg | 13% |
| 768 | Fast foods, entree, chili con carne | Fast Foods | 1.41 mg | 13% |
| 769 | Pasta, macaroni (elbow), unenriched, dry | Cereals, Grains and Pasta | 1.41 mg | 13% |
| 770 | Pasta, spaghetti, unenriched, dry | Cereals, Grains and Pasta | 1.41 mg | 13% |
| 771 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 1.41 mg | 13% |
| 772 | Pasta, macaroni (elbow), enriched, dry | Cereals, Grains and Pasta | 1.41 mg | 13% |
| 773 | Gravy, unspecified, dehydrated | Soups, Sauces and Gravies | 1.40 mg | 13% |
| 774 | Beans, baked, canned, no salt added | Legumes and Legume Products | 1.40 mg | 13% |
| 775 | Vegetarian fillets, meatless | Legumes and Legume Products | 1.40 mg | 13% |
| 776 | Meatless, fish sticks | Legumes and Legume Products | 1.40 mg | 13% |
| 777 | Pepper, pasilla, dried | Vegetables and Vegetable Products | 1.40 mg | 13% |
| 778 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 1.40 mg | 13% |
| 779 | Pasta, Chinese noodles, chow mein | Cereals, Grains and Pasta | 1.40 mg | 13% |
| 780 | Taco shell, baked, unsalted | Baked Products | 1.40 mg | 13% |
| 781 | English muffin, plain (also sourdough), toasted | Baked Products | 1.40 mg | 13% |
| 782 | Babyfood, cereal, rice, dry | Babyfoods | 1.39 mg | 13% |
| 783 | Winged beans (goa bean) tuber, raw | Vegetables and Vegetable Products | 1.39 mg | 13% |
| 784 | English muffin, multigrain (also granola) | Baked Products | 1.39 mg | 13% |
| 785 | Cheese, processed product, cheddar, spread | Dairy and Egg Products | 1.39 mg | 13% |
| 786 | Granola bar, chewy, low fat | Baked Products | 1.38 mg | 13% |
| 787 | Snacks, SUNCHIPS, French Onion flavour | Snacks | 1.38 mg | 13% |
| 788 | Egg, chicken, omelet, with cheese | Dairy and Egg Products | 1.38 mg | 13% |
| 789 | Fast foods, breakfast, croissant with egg and cheese | Fast Foods | 1.38 mg | 13% |
| 790 | Snacks, tortilla chips, nacho | Snacks | 1.38 mg | 13% |
| 791 | Snacks, tortilla chips, plain | Snacks | 1.38 mg | 13% |
| 792 | Bread, rice bran, gluten free, toasted | Baked Products | 1.38 mg | 13% |
| 793 | Lupins, boiled | Legumes and Legume Products | 1.38 mg | 13% |
| 794 | Lupins, boiled, salted | Legumes and Legume Products | 1.38 mg | 13% |
| 795 | Beans, white, boiled, salted | Legumes and Legume Products | 1.38 mg | 13% |
| 796 | Beans, white, boiled | Legumes and Legume Products | 1.38 mg | 13% |
| 797 | Soybeans, green (edamame), frozen, prepared | Vegetables and Vegetable Products | 1.37 mg | 12% |
| 798 | Fast foods, mexican, taco salad | Fast Foods | 1.36 mg | 12% |
| 799 | Cracker, melba toast, rye (includes pumpernickel) | Baked Products | 1.36 mg | 12% |
| 800 | Bread, pumpernickel | Baked Products | 1.35 mg | 12% |
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