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 51–100 of 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal | Breakfast Cereals | 11.89 mg | 108% |
| 52 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors | Snacks | 11.88 mg | 108% |
| 53 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar | Snacks | 11.88 mg | 108% |
| 54 | Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES | Breakfast Cereals | 11.72 mg | 107% |
| 55 | Seeds, cottonseed flour, partially defatted (glandless) | Nut and Seed Products | 11.69 mg | 106% |
| 56 | Seeds, cottonseed flour, low fat (glandless) | Nut and Seed Products | 11.61 mg | 106% |
| 57 | Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice | Breakfast Cereals | 11.35 mg | 103% |
| 58 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran | Breakfast Cereals | 11.23 mg | 102% |
| 59 | Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS | Breakfast Cereals | 11.21 mg | 102% |
| 60 | Babyfood, cereal, rice, dry fortified | Baby Foods | 10.92 mg | 99% |
| 61 | Seeds, sesame flour, partially defatted | Nut and Seed Products | 10.70 mg | 97% |
| 62 | Babyfood, Multigrain whole grain cereal, dry fortified | Baby Foods | 10.67 mg | 97% |
| 63 | Seeds, sesame flour, high-fat | Nut and Seed Products | 10.67 mg | 97% |
| 64 | Babyfood, cereal, mixed, dry fortified | Baby Foods | 10.66 mg | 97% |
| 65 | Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) | Nut and Seed Products | 10.45 mg | 95% |
| 66 | Seeds, pumpkin and squash seeds, whole, roasted, without salt | Nut and Seed Products | 10.30 mg | 94% |
| 67 | Seeds, pumpkin and squash seeds, whole, roasted, with salt added | Nut and Seed Products | 10.30 mg | 94% |
| 68 | Seeds, watermelon seed kernels, dried | Nut and Seed Products | 10.24 mg | 93% |
| 69 | Seeds, sesame meal, partially defatted | Nut and Seed Products | 10.23 mg | 93% |
| 70 | Seeds, sesame seed kernels, toasted, without salt added (decorticated) | Nut and Seed Products | 10.23 mg | 93% |
| 71 | Seeds, sesame seed kernels, toasted, with salt added (decorticated) | Nut and Seed Products | 10.23 mg | 93% |
| 72 | Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS | Breakfast Cereals | 10.00 mg | 91% |
| 73 | Protein supplement, milk based, Muscle Milk Light, powder | Dairy and Egg Products | 10.00 mg | 91% |
| 74 | Seeds, sesame flour, low-fat | Nut and Seed Products | 10.00 mg | 91% |
| 75 | Leavening agents, yeast, baker's, compressed | Baked Products | 9.97 mg | 91% |
| 76 | Formulated bar, POWER BAR, chocolate | Snacks | 9.96 mg | 91% |
| 77 | Seeds, hemp seed, hulled | Nut and Seed Products | 9.90 mg | 90% |
| 78 | Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE | Snacks | 9.72 mg | 88% |
| 79 | Baking chocolate, unsweetened, squares | Sweets | 9.63 mg | 88% |
| 80 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR | Snacks | 9.55 mg | 87% |
| 81 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar | Snacks | 9.55 mg | 87% |
| 82 | Hyacinth beans, mature seeds, raw | Legumes and Legume Products | 9.30 mg | 85% |
| 83 | Spices, chervil, dried | Spices and Herbs | 8.80 mg | 80% |
| 84 | Beverages, Whey protein powder isolate | Beverages | 8.72 mg | 79% |
| 85 | Beverage, instant breakfast powder, chocolate, not reconstituted | Dairy and Egg Products | 8.55 mg | 78% |
| 86 | Leavening agents, yeast, baker's, active dry | Baked Products | 7.94 mg | 72% |
| 87 | Cereals ready-to-eat, frosted oat cereal with marshmallows | Breakfast Cereals | 7.94 mg | 72% |
| 88 | Spices, poppy seed | Spices and Herbs | 7.90 mg | 72% |
| 89 | Seeds, pumpkin and squash seed kernels, dried | Nut and Seed Products | 7.81 mg | 71% |
| 90 | Cereals ready-to-eat, POST, GRAPE-NUTS Flakes | Breakfast Cereals | 7.80 mg | 71% |
| 91 | Elk, free range, ground, cooked patties (Shoshone Bannock) | American Indian/Alaska Native Foods | 7.79 mg | 71% |
| 92 | Seeds, sesame seeds, whole, dried | Nut and Seed Products | 7.75 mg | 70% |
| 93 | Egg, yolk, dried | Dairy and Egg Products | 7.73 mg | 70% |
| 94 | Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps | Breakfast Cereals | 7.72 mg | 70% |
| 95 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 7.66 mg | 70% |
| 96 | Seeds, pumpkin and squash seed kernels, roasted, without salt | Nut and Seed Products | 7.64 mg | 69% |
| 97 | Seeds, pumpkin and squash seed kernels, roasted, with salt added | Nut and Seed Products | 7.64 mg | 69% |
| 98 | Pepeao, dried | Vegetables and Vegetable Products | 7.52 mg | 68% |
| 99 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 7.50 mg | 68% |
| 100 | Cereals ready-to-eat, Post, Waffle Crisp | Breakfast Cereals | 7.50 mg | 68% |
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