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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 901 | Muffins, wheat bran, dry mix | Baked Products | 1.50 mg | 14% |
| 902 | Bread, whole-wheat, prepared from recipe | Baked Products | 1.50 mg | 14% |
| 903 | Falafel, home-prepared | Legumes and Legume Products | 1.50 mg | 14% |
| 904 | Cheese, cream, fat free | Dairy and Egg Products | 1.50 mg | 14% |
| 905 | Babyfood, cereal, rice, with bananas, dry | Baby Foods | 1.50 mg | 14% |
| 906 | Candies, sweet chocolate | Sweets | 1.50 mg | 14% |
| 907 | Snacks, granola bars, soft, uncoated, plain | Snacks | 1.50 mg | 14% |
| 908 | Sauce, alfredo mix, dry | Soups, Sauces, and Gravies | 1.49 mg | 14% |
| 909 | PIZZA HUT 14" Cheese Pizza, Stuffed Crust | Fast Foods | 1.49 mg | 14% |
| 910 | Fast Food, Pizza Chain, 14" pizza, cheese topping, stuffed crust | Fast Foods | 1.49 mg | 14% |
| 911 | Pizza, cheese topping, thin crust, frozen, cooked | Fast Foods | 1.49 mg | 14% |
| 912 | Puddings, chocolate flavor, low calorie, regular, dry mix | Sweets | 1.49 mg | 14% |
| 913 | Candies, MARS SNACKFOOD US, M&M's Peanut Butter Chocolate Candies | Sweets | 1.49 mg | 14% |
| 914 | Bread, pumpernickel | Baked Products | 1.48 mg | 13% |
| 915 | Nuts, almond paste | Nut and Seed Products | 1.48 mg | 13% |
| 916 | Rolls, pumpernickel | Baked Products | 1.48 mg | 13% |
| 917 | Tamales (Navajo) | American Indian/Alaska Native Foods | 1.48 mg | 13% |
| 918 | Bread, wheat, toasted | Baked Products | 1.47 mg | 13% |
| 919 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 1.47 mg | 13% |
| 920 | Syrups, maple | Sweets | 1.47 mg | 13% |
| 921 | Granola bar, soft, milk chocolate coated, peanut butter | Snacks | 1.47 mg | 13% |
| 922 | Snacks, granola bars, soft, coated, milk chocolate coating, peanut butter | Snacks | 1.47 mg | 13% |
| 923 | Beans, baked, canned, with pork | Legumes and Legume Products | 1.46 mg | 13% |
| 924 | Sausage, meatless | Legumes and Legume Products | 1.46 mg | 13% |
| 925 | Beverages, Cocoa mix, powder | Beverages | 1.46 mg | 13% |
| 926 | Tortilla chips, yellow, plain, salted | Snacks | 1.46 mg | 13% |
| 927 | Crackers, saltines, whole wheat (includes multi-grain) | Baked Products | 1.46 mg | 13% |
| 928 | Bread, kneel down (Navajo) | American Indian/Alaska Native Foods | 1.46 mg | 13% |
| 929 | Bread, crumbs, dry, grated, plain | Baked Products | 1.45 mg | 13% |
| 930 | PIZZA HUT 12" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 1.45 mg | 13% |
| 931 | Infant formula, MEAD JOHNSON, Enfamil Premature 30 Calories, ready to feed, with ARA and DHA | Baby Foods | 1.45 mg | 13% |
| 932 | Candies, REESE's Fast Break, milk chocolate, peanut butter, soft nougats, candy bar | Sweets | 1.45 mg | 13% |
| 933 | Rice mix, cheese flavor, dry mix, unprepared | Meals, Entrees, and Side Dishes | 1.45 mg | 13% |
| 934 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar | Baked Products | 1.45 mg | 13% |
| 935 | Hummus, commercial | Legumes and Legume Products | 1.44 mg | 13% |
| 936 | PIZZA HUT 14" Cheese Pizza, Hand-Tossed Crust | Fast Foods | 1.44 mg | 13% |
| 937 | Winged beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.44 mg | 13% |
| 938 | Winged beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.44 mg | 13% |
| 939 | SCHIFF,TIGER'S MILK BAR | Sweets | 1.44 mg | 13% |
| 940 | Bread, potato | Baked Products | 1.44 mg | 13% |
| 941 | Bread, crumbs, dry, grated, seasoned | Baked Products | 1.43 mg | 13% |
| 942 | Rice, white, long-grain, precooked or instant, enriched, dry | Cereal Grains and Pasta | 1.43 mg | 13% |
| 943 | Nuts, chestnuts, japanese, roasted | Nut and Seed Products | 1.43 mg | 13% |
| 944 | Candies, fudge, chocolate, with nuts, prepared-from-recipe | Sweets | 1.43 mg | 13% |
| 945 | Snacks, tortilla chips, ranch-flavor | Snacks | 1.43 mg | 13% |
| 946 | Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors | Snacks | 1.42 mg | 13% |
| 947 | Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal | Breakfast Cereals | 1.42 mg | 13% |
| 948 | Peppers, ancho, dried | Vegetables and Vegetable Products | 1.42 mg | 13% |
| 949 | Snacks, granola bar, fruit-filled, nonfat | Snacks | 1.42 mg | 13% |
| 950 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.42 mg | 13% |
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