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 801–850 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 801 | Peanuts, Valencia, oil-roasted | Legumes and Legume Products | 3.08 mg | 28% | CNF |
| 802 | Peanuts, Valencia, oil-roasted, salted | Legumes and Legume Products | 3.08 mg | 28% | CNF |
| 803 | Cereals, QUAKER, Instant Oatmeal Organic, Regular | Breakfast Cereals | 3.07 mg | 28% | USDA_SR |
| 804 | Cheese, colby | Dairy and Egg Products | 3.07 mg | 28% | USDA_SR |
| 805 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 3.07 mg | 28% | USDA_SR |
| 806 | Nuts, almonds, oil roasted, without salt added | Nut and Seed Products | 3.07 mg | 28% | USDA_SR |
| 807 | Nuts, almonds, oil roasted, with salt added | Nut and Seed Products | 3.07 mg | 28% | USDA_SR |
| 808 | Nuts, almonds, oil roasted, lightly salted | Nut and Seed Products | 3.07 mg | 28% | USDA_SR |
| 809 | Nuts, almonds, oil roasted, lightly salted | Nuts and Seeds | 3.07 mg | 28% | CNF |
| 810 | Nuts, almonds, oil roasted, unblanched, salted | Nuts and Seeds | 3.07 mg | 28% | CNF |
| 811 | Nuts, almonds, oil roasted, unblanched | Nuts and Seeds | 3.07 mg | 28% | CNF |
| 812 | Cereal, hot, oats, large flakes, dry, Quaker | Breakfast cereals | 3.07 mg | 28% | CNF |
| 813 | Cereal, hot, oats, minute, dry, Robin Hood | Breakfast cereals | 3.07 mg | 28% | CNF |
| 814 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 3.07 mg | 28% | CNF |
| 815 | Cereal, hot, oats, one minute, dry, Quaker | Breakfast cereals | 3.07 mg | 28% | CNF |
| 816 | Cheese, colby | Dairy and Egg Products | 3.07 mg | 28% | CNF |
| 817 | Peanut butter, creamy | Legumes and Legume Products | 3.06 mg | 28% | USDA_FF |
| 818 | Egg, yolk, raw, frozen, sugared, pasteurized | Dairy and Egg Products | 3.06 mg | 28% | USDA_SR |
| 819 | Cheese, white, queso blanco | Dairy and Egg Products | 3.06 mg | 28% | USDA_SR |
| 820 | Corn, dried, yellow (Northern Plains Indians) | American Indian/Alaska Native Foods | 3.06 mg | 28% | USDA_SR |
| 821 | Corn, dried, yellow | Vegetables and Vegetable Products | 3.06 mg | 28% | CNF |
| 822 | Cereal, ready to eat, Shredded Wheat, Post | Breakfast cereals | 3.06 mg | 28% | CNF |
| 823 | Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size | Breakfast Cereals | 3.05 mg | 28% | USDA_SR |
| 824 | WENDY'S, CLASSIC DOUBLE, with cheese | Fast Foods | 3.05 mg | 28% | USDA_SR |
| 825 | Corn, dried (Navajo) | American Indian/Alaska Native Foods | 3.05 mg | 28% | USDA_SR |
| 826 | Cheese, processed product, cheddar, fat free, slices | Dairy and Egg Products | 3.04 mg | 28% | CNF |
| 827 | Cereal, ready to eat, Shredded Wheat'n Bran: spoon size, Post | Breakfast cereals | 3.04 mg | 28% | CNF |
| 828 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 3.03 mg | 28% | USDA_FF |
| 829 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 3.03 mg | 28% | USDA_FF |
| 830 | Natto | Legumes and Legume Products | 3.03 mg | 28% | USDA_SR |
| 831 | Soybean, fermented products, natto | Legumes and Legume Products | 3.03 mg | 28% | CNF |
| 832 | Cheese, mexican, queso asadero | Dairy and Egg Products | 3.02 mg | 27% | USDA_SR |
| 833 | Fast foods, sandwiches and burgers, cheeseburger, large, triple patty, plain | Fast Foods | 3.02 mg | 27% | CNF |
| 834 | Cheese, Mexican, queso asadero | Dairy and Egg Products | 3.02 mg | 27% | CNF |
| 835 | Cheese, Mexican blend | Dairy and Egg Products | 3.01 mg | 27% | USDA_SR |
| 836 | Cheese food, cold pack, American | Dairy and Egg Products | 3.01 mg | 27% | USDA_SR |
| 837 | Cheese, Mexican blend | Dairy and Egg Products | 3.01 mg | 27% | CNF |
| 838 | Cheese, processed, cheddar, cold pack | Dairy and Egg Products | 3.01 mg | 27% | CNF |
| 839 | Flour, amaranth | Cereal Grains and Pasta | 3.00 mg | 27% | USDA_FF |
| 840 | Snacks, brown rice chips | Snacks | 3.00 mg | 27% | USDA_SR |
| 841 | Parmesan cheese topping, fat free | Dairy and Egg Products | 3.00 mg | 27% | USDA_SR |
| 842 | Cheese, monterey | Dairy and Egg Products | 3.00 mg | 27% | USDA_SR |
| 843 | BURGER KING, DOUBLE WHOPPER, no cheese | Fast Foods | 3.00 mg | 27% | USDA_SR |
| 844 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 3.00 mg | 27% | USDA_SR |
| 845 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 3.00 mg | 27% | USDA_SR |
| 846 | Cereals ready-to-eat, ALPEN | Breakfast Cereals | 3.00 mg | 27% | USDA_SR |
| 847 | Snacks, rice cakes, brown rice, rye | Snacks | 3.00 mg | 27% | USDA_SR |
| 848 | Rice cake, cracker (include hain mini rice cakes) | Snacks | 3.00 mg | 27% | USDA_SR |
| 849 | Cheese, monterey, low fat | Dairy and Egg Products | 3.00 mg | 27% | USDA_SR |
| 850 | Imitation cheese, american or cheddar, low cholesterol | Dairy and Egg Products | 3.00 mg | 27% | USDA_SR |
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