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 901–950 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 901 | Soybeans, dry, boiled | Legumes and Legume Products | 1.15 mg | 10% |
| 902 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 1.15 mg | 10% |
| 903 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 1.15 mg | 10% |
| 904 | Snacks, tortilla chips, unsalted, low fat | Snacks | 1.15 mg | 10% |
| 905 | Snacks, tortilla chips, low fat, baked without fat | Snacks | 1.15 mg | 10% |
| 906 | Cereal, ready to eat, Cap'n Crunch, Quaker | Breakfast cereals | 1.15 mg | 10% |
| 907 | Eppaw, raw | Vegetables and Vegetable Products | 1.15 mg | 10% |
| 908 | Candies, Reese's Pieces | Sweets | 1.15 mg | 10% |
| 909 | Beans, cranberry (roman), boiled, salted | Legumes and Legume Products | 1.14 mg | 10% |
| 910 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 1.14 mg | 10% |
| 911 | Soybean, fermented products, tempeh (tempe) | Legumes and Legume Products | 1.14 mg | 10% |
| 912 | Cheese, gjetost | Dairy and Egg Products | 1.14 mg | 10% |
| 913 | Cookie, ladyfinger (without lemon juice or peel) | Baked Products | 1.14 mg | 10% |
| 914 | Beans, cranberry (roman), boiled | Legumes and Legume Products | 1.14 mg | 10% |
| 915 | spices, pepper, white | Spices and Herbs | 1.13 mg | 10% |
| 916 | Bagel, cinnamon-raisin | Baked Products | 1.13 mg | 10% |
| 917 | Seeds, breadnuttree seeds, raw | Nuts and Seeds | 1.13 mg | 10% |
| 918 | Cracker, standard snack-type, sandwich with peanut butter | Baked Products | 1.13 mg | 10% |
| 919 | Cracker, cheese, reduced sodium | Baked Products | 1.13 mg | 10% |
| 920 | Fast foods, sandwiches and burgers, egg and cheese sandwich | Fast Foods | 1.13 mg | 10% |
| 921 | Candies, bars, Alpine White bar with almonds | Sweets | 1.13 mg | 10% |
| 922 | Beans, black, mature seeds, boiled | Legumes and Legume Products | 1.12 mg | 10% |
| 923 | Babyfood, cereal, mixed grain, prepared with formula or breast milk | Babyfoods | 1.12 mg | 10% |
| 924 | Chili without beans, canned | Mixed Dishes | 1.12 mg | 10% |
| 925 | Beans, black, mature seeds, boiled, salted | Legumes and Legume Products | 1.12 mg | 10% |
| 926 | Soup, onion, dehydrated | Soups, Sauces and Gravies | 1.12 mg | 10% |
| 927 | Cereal, hot, cream of rice, dry | Breakfast cereals | 1.12 mg | 10% |
| 928 | Roll, dinner, egg | Baked Products | 1.12 mg | 10% |
| 929 | Beans, white, canned, solids and liquid, no salt added | Legumes and Legume Products | 1.12 mg | 10% |
| 930 | Burrito, bean and cheese, microwaved | Mixed Dishes | 1.12 mg | 10% |
| 931 | Candies, bars, 5th Avenue | Sweets | 1.12 mg | 10% |
| 932 | Egg, chicken, Western omelet, with peppers, onion and ham | Dairy and Egg Products | 1.12 mg | 10% |
| 933 | Cracker, standard snack-type, with whole-wheat | Baked Products | 1.11 mg | 10% |
| 934 | Margarine-like spread (including garlic flavoured), tub, non-hydrogenated, mixed vegetable oils, 68% fat | Fats and Oils | 1.11 mg | 10% |
| 935 | Sauce, cheese sauce mix, dry, unprepared | Soups, Sauces and Gravies | 1.11 mg | 10% |
| 936 | Peppermint, fresh | Spices and Herbs | 1.11 mg | 10% |
| 937 | Grains, teff, cooked | Cereals, Grains and Pasta | 1.11 mg | 10% |
| 938 | Bread, rye | Baked Products | 1.11 mg | 10% |
| 939 | Candies, bars, Mars almond | Sweets | 1.11 mg | 10% |
| 940 | Candies, fudge, chocolate, homemade | Sweets | 1.11 mg | 10% |
| 941 | Cheese souffle | Mixed Dishes | 1.10 mg | 10% |
| 942 | Nuts, coconut meat, raw | Nuts and Seeds | 1.10 mg | 10% |
| 943 | Vegetarian stew, meatless | Legumes and Legume Products | 1.10 mg | 10% |
| 944 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 1.10 mg | 10% |
| 945 | Cracker, rusk toast | Baked Products | 1.10 mg | 10% |
| 946 | Mushroom, brown, Italian (crimini), raw | Vegetables and Vegetable Products | 1.10 mg | 10% |
| 947 | Tofu, regular; soft or firm, prepared with magnesium chloride (nigari) | Legumes and Legume Products | 1.10 mg | 10% |
| 948 | Epazote, raw | Vegetables and Vegetable Products | 1.10 mg | 10% |
| 949 | Nuts, Japanese chestnuts, raw | Nuts and Seeds | 1.10 mg | 10% |
| 950 | Bamboo shoots, raw | Vegetables and Vegetable Products | 1.10 mg | 10% |
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