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 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Muffin, wheat bran, with raisins, homemade | Baked Products | 1.35 mg | 12% |
| 802 | Tourtiere, homemade | Baked Products | 1.35 mg | 12% |
| 803 | Snacks, SUNCHIPS, Harvest Cheddar flavour | Snacks | 1.34 mg | 12% |
| 804 | Cereal, ready to eat, Cheerios: Oat Clusters Crunch, General Mills | Breakfast cereals | 1.34 mg | 12% |
| 805 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 1.34 mg | 12% |
| 806 | Margarine-like spread, tub, hydrogenated, canola and soybean oil, 50% fat | Fats and Oils | 1.34 mg | 12% |
| 807 | Cheese, ricotta, with partly skimmed milk | Dairy and Egg Products | 1.34 mg | 12% |
| 808 | Fast foods, pizza, cheese, regular crust | Fast Foods | 1.34 mg | 12% |
| 809 | Candies, MILK CHOCOLATE WITH ALMOND BITES | Sweets | 1.34 mg | 12% |
| 810 | Cereal, ready to eat, Selects, Cranberry Almond Crunch, Post | Breakfast cereals | 1.34 mg | 12% |
| 811 | Grains, rice, wild, cooked | Cereals, Grains and Pasta | 1.34 mg | 12% |
| 812 | Candies, bars, Hershey's Milk Chocolate with almonds | Sweets | 1.34 mg | 12% |
| 813 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 1.33 mg | 12% |
| 814 | Mushroom, shiitake, cooked | Vegetables and Vegetable Products | 1.33 mg | 12% |
| 815 | Bread, focaccia, Italian flatbread, plain | Baked Products | 1.33 mg | 12% |
| 816 | Snacks, pretzels, hard, chocolate coated | Snacks | 1.33 mg | 12% |
| 817 | Muffin bar, all flavours | Baked Products | 1.32 mg | 12% |
| 818 | Soybeans, green (edamame), frozen, unprepared | Vegetables and Vegetable Products | 1.32 mg | 12% |
| 819 | Fast foods, pizza, cheese, rising crust, frozen, cooked | Fast Foods | 1.32 mg | 12% |
| 820 | Fast foods, pizza, cheese, regular crust, frozen, cooked | Fast Foods | 1.32 mg | 12% |
| 821 | Candies, dark chocolate coated coffee beans | Sweets | 1.32 mg | 12% |
| 822 | Mushroom, fungi, Cloud ears, dried | Vegetables and Vegetable Products | 1.32 mg | 12% |
| 823 | Fast foods, mexican, tostada with beans and cheese | Fast Foods | 1.32 mg | 12% |
| 824 | Tortilla, ready-to-bake / fry, corn | Baked Products | 1.31 mg | 12% |
| 825 | Bread, rice bran, gluten free | Baked Products | 1.31 mg | 12% |
| 826 | Tamale, cheese | Mixed Dishes | 1.31 mg | 12% |
| 827 | Macaroni and cheese, box mix with cheese sauce, unprepared | Mixed Dishes | 1.30 mg | 12% |
| 828 | Soup, scotch broth, canned, condensed | Soups, Sauces and Gravies | 1.30 mg | 12% |
| 829 | Soup, cauliflower, dehydrated | Soups, Sauces and Gravies | 1.30 mg | 12% |
| 830 | Meatless, sandwich spread | Legumes and Legume Products | 1.30 mg | 12% |
| 831 | Soup, pea, green, canned, condensed | Soups, Sauces and Gravies | 1.30 mg | 12% |
| 832 | Nuts, macadamia (bushnuts, queensland), raw | Nuts and Seeds | 1.30 mg | 12% |
| 833 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 1.30 mg | 12% |
| 834 | Nuts, macadamia, dry roasted, salted | Nuts and Seeds | 1.29 mg | 12% |
| 835 | Nuts, macadamia, dry roasted, unsalted | Nuts and Seeds | 1.29 mg | 12% |
| 836 | Snacks, corn-based, extruded, chips, plain | Snacks | 1.29 mg | 12% |
| 837 | Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled | Legumes and Legume Products | 1.29 mg | 12% |
| 838 | Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted | Legumes and Legume Products | 1.29 mg | 12% |
| 839 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 1.28 mg | 12% |
| 840 | Candies, Reese's peanut butter cups | Sweets | 1.28 mg | 12% |
| 841 | Fast foods, pizza, cheese, thick crust | Fast Foods | 1.27 mg | 12% |
| 842 | Muffin, blueberry, commercial, reduced fat | Baked Products | 1.27 mg | 12% |
| 843 | Sweet potato, flour | Vegetables and Vegetable Products | 1.27 mg | 12% |
| 844 | Snacks, tortilla chips, taco | Snacks | 1.27 mg | 12% |
| 845 | Lentils, boiled, salted | Legumes and Legume Products | 1.27 mg | 12% |
| 846 | Lentils, boiled | Legumes and Legume Products | 1.27 mg | 12% |
| 847 | Cheese sauce, homemade | Dairy and Egg Products | 1.26 mg | 11% |
| 848 | Egg, chicken, whole, cooked, fried | Dairy and Egg Products | 1.26 mg | 11% |
| 849 | Veggie / soy burger patty, unprepared | Legumes and Legume Products | 1.26 mg | 11% |
| 850 | Fast foods, mexican, taco salad with chili con carne | Fast Foods | 1.26 mg | 11% |
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