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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Snacks, KRAFT, CORNNUTS, plain | Snacks | 1.78 mg | 16% |
| 802 | Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut | Snacks | 1.77 mg | 16% |
| 803 | Beans, adzuki, mature seed, cooked, boiled, with salt | Legumes and Legume Products | 1.77 mg | 16% |
| 804 | Beans, adzuki, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.77 mg | 16% |
| 805 | Babyfood, snack, GERBER, GRADUATES, YOGURT MELTS | Baby Foods | 1.77 mg | 16% |
| 806 | Bread, whole-wheat, commercially prepared | Baked Products | 1.77 mg | 16% |
| 807 | Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies | Sweets | 1.76 mg | 16% |
| 808 | School Lunch, pizza, BIG DADDY'S LS 16" 51% Whole Grain Rolled Edge Cheese Pizza, frozen | Fast Foods | 1.74 mg | 16% |
| 809 | Crackers, wheat, reduced fat | Baked Products | 1.74 mg | 16% |
| 810 | Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink | Beverages | 1.73 mg | 16% |
| 811 | Corn flour, whole-grain, yellow | Cereal Grains and Pasta | 1.73 mg | 16% |
| 812 | Corn flour, whole-grain, white | Cereal Grains and Pasta | 1.73 mg | 16% |
| 813 | Cereals, oats, instant, fortified, maple and brown sugar, dry | Breakfast Cereals | 1.72 mg | 16% |
| 814 | Soybean, curd cheese | Legumes and Legume Products | 1.72 mg | 16% |
| 815 | Cereals ready-to-eat, WEETABIX whole grain cereal | Breakfast Cereals | 1.72 mg | 16% |
| 816 | Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free | Baked Products | 1.72 mg | 16% |
| 817 | Tomato powder | Vegetables and Vegetable Products | 1.71 mg | 16% |
| 818 | Noodles, japanese, soba, dry | Cereal Grains and Pasta | 1.71 mg | 16% |
| 819 | Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry | Breakfast Cereals | 1.70 mg | 15% |
| 820 | Bread, multi-grain (includes whole-grain) | Baked Products | 1.70 mg | 15% |
| 821 | Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip | Snacks | 1.70 mg | 15% |
| 822 | Beverages, tea, instant, decaffeinated, unsweetened | Beverages | 1.69 mg | 15% |
| 823 | Beverages, tea, instant, unsweetened, powder | Beverages | 1.69 mg | 15% |
| 824 | Millet, raw | Cereal Grains and Pasta | 1.68 mg | 15% |
| 825 | DIGIORNO Pizza, cheese topping, cheese stuffed crust, frozen, baked | Fast Foods | 1.67 mg | 15% |
| 826 | Sorghum grain | Cereal Grains and Pasta | 1.67 mg | 15% |
| 827 | Candies, praline, prepared-from-recipe | Sweets | 1.67 mg | 15% |
| 828 | Tofu, hard, prepared with nigari | Legumes and Legume Products | 1.66 mg | 15% |
| 829 | Fast foods, egg, scrambled | Fast Foods | 1.66 mg | 15% |
| 830 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor | Snacks | 1.65 mg | 15% |
| 831 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 1.65 mg | 15% |
| 832 | PIZZA HUT 12" Cheese Pizza, Hand-Tossed Crust | Fast Foods | 1.65 mg | 15% |
| 833 | Nutritional supplement for people with diabetes, liquid | Dairy and Egg Products | 1.65 mg | 15% |
| 834 | Wheat, sprouted | Cereal Grains and Pasta | 1.65 mg | 15% |
| 835 | Crackers, wheat, regular | Baked Products | 1.64 mg | 15% |
| 836 | KRAFT CHEEZ WHIZ Pasteurized Process Cheese Sauce | Dairy and Egg Products | 1.64 mg | 15% |
| 837 | PIZZA HUT 14" Cheese Pizza, THIN 'N CRISPY Crust | Fast Foods | 1.64 mg | 15% |
| 838 | Pancakes, whole wheat, dry mix, incomplete | Baked Products | 1.64 mg | 15% |
| 839 | PIZZA HUT 12" Cheese Pizza, Pan Crust | Fast Foods | 1.63 mg | 15% |
| 840 | Sorghum flour, whole-grain | Cereal Grains and Pasta | 1.63 mg | 15% |
| 841 | Bagels, whole grain white | Baked Products | 1.62 mg | 15% |
| 842 | Candies, semisweet chocolate, made with butter | Sweets | 1.62 mg | 15% |
| 843 | Wasabi, root, raw | Vegetables and Vegetable Products | 1.62 mg | 15% |
| 844 | Candies, semisweet chocolate | Sweets | 1.62 mg | 15% |
| 845 | Taco shells, baked | Baked Products | 1.61 mg | 15% |
| 846 | LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust | Fast Foods | 1.61 mg | 15% |
| 847 | Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies | Sweets | 1.61 mg | 15% |
| 848 | Candies, MARS SNACKFOOD US, TWIX Peanut Butter Cookie Bars | Sweets | 1.61 mg | 15% |
| 849 | Crackers, wheat, low salt | Baked Products | 1.60 mg | 15% |
| 850 | Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors | Snacks | 1.60 mg | 15% |
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