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 851–900 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 851 | Turnover, cheese-filled, tomato-based sauce, frozen, unprepared | Mixed Dishes | 1.26 mg | 11% |
| 852 | Pie crust, cookie-type, graham cracker, ready-to-serve | Baked Products | 1.25 mg | 11% |
| 853 | Grains, spelt, cooked | Cereals, Grains and Pasta | 1.25 mg | 11% |
| 854 | Soup, leek, dehydrated | Soups, Sauces and Gravies | 1.25 mg | 11% |
| 855 | Cereal, ready to eat, Reese Puffs (Peanut butter), General Mills | Breakfast cereals | 1.25 mg | 11% |
| 856 | Candies, milk chocolate coated raisins | Sweets | 1.25 mg | 11% |
| 857 | Peas, green, raw | Vegetables and Vegetable Products | 1.24 mg | 11% |
| 858 | Fast foods, pizza, cheese and vegetables, regular crust | Fast Foods | 1.24 mg | 11% |
| 859 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 1.24 mg | 11% |
| 860 | Indian, bread, naan, whole-wheat | Baked Products | 1.24 mg | 11% |
| 861 | Sweets, butter, maple | Sweets | 1.23 mg | 11% |
| 862 | Seaweed, kelp (kombu, tangle), raw | Vegetables and Vegetable Products | 1.23 mg | 11% |
| 863 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 1.22 mg | 11% |
| 864 | English muffin, wheat, toasted | Baked Products | 1.22 mg | 11% |
| 865 | Muffin, wheat bran, dry mix, prepared | Baked Products | 1.22 mg | 11% |
| 866 | Poutine | Mixed Dishes | 1.22 mg | 11% |
| 867 | Margarine, stick, palm and soybean oils | Fats and Oils | 1.21 mg | 11% |
| 868 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 1.21 mg | 11% |
| 869 | Sweets, maple taffy | Sweets | 1.20 mg | 11% |
| 870 | Wiener (frankfurter), meatless | Legumes and Legume Products | 1.20 mg | 11% |
| 871 | Cereal, hot, Red River, dry Robin Hood | Breakfast cereals | 1.20 mg | 11% |
| 872 | Grains, rice, white, glutinous, dry | Cereals, Grains and Pasta | 1.20 mg | 11% |
| 873 | Beans, baked, canned, with beef | Legumes and Legume Products | 1.20 mg | 11% |
| 874 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 1.20 mg | 11% |
| 875 | Bread, rye, toasted | Baked Products | 1.20 mg | 11% |
| 876 | Granola bar, chewy, chocolate coated, all flavours | Baked Products | 1.20 mg | 11% |
| 877 | Beverage mix, chocolate flavour, powder, no added sugar, with 2% M.F. milk | Beverages | 1.19 mg | 11% |
| 878 | Peas, green, boiled, drained, with salt | Vegetables and Vegetable Products | 1.19 mg | 11% |
| 879 | Peas, green, boiled, drained | Vegetables and Vegetable Products | 1.19 mg | 11% |
| 880 | Spices, pepper, black | Spices and Herbs | 1.19 mg | 11% |
| 881 | Lentils, pink, boiled | Legumes and Legume Products | 1.19 mg | 11% |
| 882 | Candies, bars, Oh Henry! | Sweets | 1.19 mg | 11% |
| 883 | Cracker, cheese | Baked Products | 1.19 mg | 11% |
| 884 | Grains, rice, white, glutinous, flour | Cereals, Grains and Pasta | 1.18 mg | 11% |
| 885 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 1.17 mg | 11% |
| 886 | Snacks, sesame sticks, wheat-based, salted | Snacks | 1.17 mg | 11% |
| 887 | Snacks, trail mix, tropical | Snacks | 1.17 mg | 11% |
| 888 | Bread, protein (includes gluten), toasted | Baked Products | 1.17 mg | 11% |
| 889 | Soybeans, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 1.17 mg | 11% |
| 890 | Garlic, raw | Vegetables and Vegetable Products | 1.16 mg | 11% |
| 891 | Egg, chicken, whole, cooked, boiled in shell, hard-cooked | Dairy and Egg Products | 1.16 mg | 11% |
| 892 | Egg, chicken, whole, cooked, poached | Dairy and Egg Products | 1.16 mg | 11% |
| 893 | Egg, chicken, whole, fresh or frozen, raw | Dairy and Egg Products | 1.16 mg | 11% |
| 894 | Cheese, ricotta, with whole milk | Dairy and Egg Products | 1.16 mg | 11% |
| 895 | Grains, rice, white, medium-grain, dry | Cereals, Grains and Pasta | 1.16 mg | 11% |
| 896 | Sweets, sugars, maple, hard | Sweets | 1.16 mg | 11% |
| 897 | Granola bar, chewy, fruit flavour, yogourt coated | Baked Products | 1.16 mg | 11% |
| 898 | Pancake, buckwheat, dry mix, incomplete, prepared (with egg, oil, milk) | Baked Products | 1.16 mg | 11% |
| 899 | Cookie, graham cracker, plain or honey, low fat | Baked Products | 1.16 mg | 11% |
| 900 | Hearts of palm, canned | Vegetables and Vegetable Products | 1.15 mg | 10% |
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