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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 751 | Beans, french, mature seeds, raw | Legumes and Legume Products | 1.90 mg | 17% |
| 752 | Beverages, chocolate drink, milk and soy based, ready to drink, fortified | Beverages | 1.90 mg | 17% |
| 753 | Babyfood, cereal, oatmeal, with bananas, dry | Baby Foods | 1.90 mg | 17% |
| 754 | Onions, dehydrated flakes | Vegetables and Vegetable Products | 1.89 mg | 17% |
| 755 | ON THE BORDER, cheese enchilada | Restaurant Foods | 1.88 mg | 17% |
| 756 | Snacks, cornnuts, barbecue-flavor | Snacks | 1.88 mg | 17% |
| 757 | Cowpeas, catjang, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.87 mg | 17% |
| 758 | Cowpeas, catjang, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.87 mg | 17% |
| 759 | Beans, baked, canned, with franks | Legumes and Legume Products | 1.87 mg | 17% |
| 760 | PIZZA HUT 12" Cheese Pizza, THIN 'N CRISPY Crust | Fast Foods | 1.87 mg | 17% |
| 761 | School Lunch, pizza, TONY'S SMARTPIZZA Whole Grain 4x6 Cheese Pizza 50/50 Cheese, frozen | Fast Foods | 1.87 mg | 17% |
| 762 | Bacon bits, meatless | Legumes and Legume Products | 1.87 mg | 17% |
| 763 | Candies, chocolate covered, caramel with nuts | Sweets | 1.87 mg | 17% |
| 764 | Stew, mutton, corn, squash (Navajo) | American Indian/Alaska Native Foods | 1.87 mg | 17% |
| 765 | Restaurant, Latino, pupusas con queso (pupusas, cheese) | Restaurant Foods | 1.87 mg | 17% |
| 766 | Candies, MARS SNACKFOOD US, M&M's Almond Chocolate Candies | Sweets | 1.86 mg | 17% |
| 767 | Snacks, granola bars, soft, uncoated, peanut butter | Snacks | 1.86 mg | 17% |
| 768 | Bread, multi-grain, toasted (includes whole-grain) | Baked Products | 1.85 mg | 17% |
| 769 | Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry | Breakfast Cereals | 1.85 mg | 17% |
| 770 | Stew, dumpling with mutton (Navajo) | American Indian/Alaska Native Foods | 1.85 mg | 17% |
| 771 | Crackers, cheese, whole grain | Baked Products | 1.84 mg | 17% |
| 772 | KRAFT VELVEETA Pasteurized Process Cheese Spread | Dairy and Egg Products | 1.84 mg | 17% |
| 773 | Muffins, oat bran | Baked Products | 1.84 mg | 17% |
| 774 | Wheat, KAMUT khorasan, cooked | Cereal Grains and Pasta | 1.84 mg | 17% |
| 775 | Babyfood, rice cereal, dry, EARTHS BEST ORGANIC WHOLE GRAIN, fortified only with iron | Baby Foods | 1.84 mg | 17% |
| 776 | Peanuts, all types, cooked, boiled, with salt | Legumes and Legume Products | 1.83 mg | 17% |
| 777 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry | Breakfast Cereals | 1.83 mg | 17% |
| 778 | Spices, cinnamon, ground | Spices and Herbs | 1.83 mg | 17% |
| 779 | School Lunch, pizza, cheese topping, thick crust, whole grain, frozen, cooked | Fast Foods | 1.83 mg | 17% |
| 780 | Candies, M&M MARS 3 MUSKETEERS Truffle Crisp | Sweets | 1.83 mg | 17% |
| 781 | Restaurant, Mexican, cheese enchilada | Restaurant Foods | 1.83 mg | 17% |
| 782 | Noodles, egg, spinach, enriched, dry | Cereal Grains and Pasta | 1.83 mg | 17% |
| 783 | Bread, protein (includes gluten) | Baked Products | 1.82 mg | 17% |
| 784 | Cheese, low fat, cheddar or colby | Dairy and Egg Products | 1.82 mg | 17% |
| 785 | Egg substitute, powder | Dairy and Egg Products | 1.82 mg | 17% |
| 786 | Cheese, cheddar, nonfat or fat free | Dairy and Egg Products | 1.82 mg | 17% |
| 787 | Cornmeal, whole-grain, white | Cereal Grains and Pasta | 1.82 mg | 17% |
| 788 | Cornmeal, whole-grain, yellow | Cereal Grains and Pasta | 1.82 mg | 17% |
| 789 | Nuts, coconut meat, dried (desiccated), sweetened, shredded | Nut and Seed Products | 1.82 mg | 17% |
| 790 | Thyme, fresh | Spices and Herbs | 1.81 mg | 16% |
| 791 | Cheese spread, American or Cheddar cheese base, reduced fat | Dairy and Egg Products | 1.81 mg | 16% |
| 792 | DIGIORNO Pizza, cheese topping, thin crispy crust, frozen, baked | Fast Foods | 1.80 mg | 16% |
| 793 | Vegetarian meatloaf or patties | Legumes and Legume Products | 1.80 mg | 16% |
| 794 | Corn flour, yellow, masa, enriched | Cereal Grains and Pasta | 1.80 mg | 16% |
| 795 | Corn flour, masa, unenriched, white | Cereal Grains and Pasta | 1.80 mg | 16% |
| 796 | Corn flour, masa, enriched, white | Cereal Grains and Pasta | 1.80 mg | 16% |
| 797 | Meatballs, meatless | Legumes and Legume Products | 1.80 mg | 16% |
| 798 | Spaghetti, protein-fortified, dry, enriched (n x 6.25) | Cereal Grains and Pasta | 1.79 mg | 16% |
| 799 | Pasta, gluten-free, corn, dry | Cereal Grains and Pasta | 1.79 mg | 16% |
| 800 | Rice and Wheat cereal bar | Snacks | 1.78 mg | 16% |
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