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 951–1000 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 951 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 1.10 mg | 10% |
| 952 | Vegetarian stew, meatless | Legumes and Legume Products | 1.10 mg | 10% |
| 953 | Nuts, coconut meat, raw | Nuts and Seeds | 1.10 mg | 10% |
| 954 | Egg Benedict | Dairy and Egg Products | 1.10 mg | 10% |
| 955 | Bagel, whole-wheat (multigrain) | Baked Products | 1.10 mg | 10% |
| 956 | Bread, made with milk, commercial, toasted | Baked Products | 1.10 mg | 10% |
| 957 | Beans, small white, boiled, salted | Legumes and Legume Products | 1.09 mg | 10% |
| 958 | Hummus, homemade | Legumes and Legume Products | 1.09 mg | 10% |
| 959 | Cookie, chocolate wafer | Baked Products | 1.09 mg | 10% |
| 960 | Beans, small white, boiled | Legumes and Legume Products | 1.09 mg | 10% |
| 961 | Snacks, potato chips, plain, salted | Snacks | 1.09 mg | 10% |
| 962 | Grains, rice, white, long-grain, regular, dry | Cereals, Grains and Pasta | 1.09 mg | 10% |
| 963 | Spices, spearmint, fresh | Spices and Herbs | 1.09 mg | 10% |
| 964 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 1.09 mg | 10% |
| 965 | Spices, saffron | Spices and Herbs | 1.09 mg | 10% |
| 966 | Beans, yardlong, mature seeds, boiled, salted | Legumes and Legume Products | 1.08 mg | 10% |
| 967 | Beans, yardlong, mature seeds, boiled | Legumes and Legume Products | 1.08 mg | 10% |
| 968 | Pasta, spaghetti, spinach, enriched, cooked | Cereals, Grains and Pasta | 1.08 mg | 10% |
| 969 | Granola bar, chewy, fruit flavour, soy protein added, yogourt coated | Baked Products | 1.08 mg | 10% |
| 970 | Parsley, fresh | Vegetables and Vegetable Products | 1.07 mg | 10% |
| 971 | Beans, kidney, dark red, boiled | Legumes and Legume Products | 1.07 mg | 10% |
| 972 | Beans, kidney, dark red, boiled, salted | Legumes and Legume Products | 1.07 mg | 10% |
| 973 | English muffin, wheat | Baked Products | 1.07 mg | 10% |
| 974 | Beans, kidney, all types, boiled, with salt | Legumes and Legume Products | 1.07 mg | 10% |
| 975 | Malted milk, chocolate flavour, enriched powder | Beverages | 1.07 mg | 10% |
| 976 | Cereal, hot, cream of wheat, instant: original, dry | Breakfast cereals | 1.07 mg | 10% |
| 977 | Cereal, hot, cream of wheat, quick, dry | Breakfast cereals | 1.07 mg | 10% |
| 978 | Beans, yellow, boiled, salted | Legumes and Legume Products | 1.06 mg | 10% |
| 979 | Cookie, peanut butter sandwich | Baked Products | 1.06 mg | 10% |
| 980 | Beans, yellow, boiled | Legumes and Legume Products | 1.06 mg | 10% |
| 981 | Snacks, corn-based, extruded, chips, barbecue | Snacks | 1.06 mg | 10% |
| 982 | Candies, bars, Twix, caramel cookie | Sweets | 1.06 mg | 10% |
| 983 | Snacks, pretzels, hard, plain, salted | Snacks | 1.06 mg | 10% |
| 984 | Sweets, baking chocolate, milk chocolate, mini bits | Sweets | 1.06 mg | 10% |
| 985 | Candies, M&M's, mini milk chocolate | Sweets | 1.06 mg | 10% |
| 986 | Dessert, frozen, ice cream, vanilla, fat free | Sweets | 1.06 mg | 10% |
| 987 | Sweets, topping, chocolate flavour hazelnut spread | Sweets | 1.06 mg | 10% |
| 988 | Candies, REESE'S BITES | Sweets | 1.06 mg | 10% |
| 989 | Egg substitute, frozen (yolk replaced), cooked | Dairy and Egg Products | 1.06 mg | 10% |
| 990 | Babyfood, cereal, wheat, with milk powder and fruit, dry | Babyfoods | 1.06 mg | 10% |
| 991 | Bread, white, commercial, with added fibre, toasted | Baked Products | 1.05 mg | 10% |
| 992 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 1.05 mg | 10% |
| 993 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 1.05 mg | 10% |
| 994 | English muffin, plain (also sourdough) | Baked Products | 1.05 mg | 10% |
| 995 | English muffin, multigrain (also granola), toasted | Baked Products | 1.05 mg | 10% |
| 996 | Seeds, lotus seeds, dried | Nuts and Seeds | 1.05 mg | 10% |
| 997 | Seaweed, dulse (laver, nori), raw | Vegetables and Vegetable Products | 1.05 mg | 10% |
| 998 | Dessert, egg custard, dry mix, unprepared | Sweets | 1.05 mg | 10% |
| 999 | Sweets, topping, nuts in syrup | Sweets | 1.05 mg | 10% |
| 1000 | Grains, hominy, canned, yellow | Cereals, Grains and Pasta | 1.05 mg | 10% |
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