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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 951 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.42 mg | 13% |
| 952 | Snacks, granola bars, soft, almond, confectioners coating | Snacks | 1.41 mg | 13% |
| 953 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 1.41 mg | 13% |
| 954 | Sauce, sofrito, prepared from recipe | Soups, Sauces, and Gravies | 1.41 mg | 13% |
| 955 | Nuts, chestnuts, chinese, dried | Nut and Seed Products | 1.41 mg | 13% |
| 956 | Pasta, dry, enriched | Cereal Grains and Pasta | 1.41 mg | 13% |
| 957 | Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip | Snacks | 1.41 mg | 13% |
| 958 | Pasta, dry, unenriched | Cereal Grains and Pasta | 1.41 mg | 13% |
| 959 | Taco shells, baked, without added salt | Baked Products | 1.40 mg | 13% |
| 960 | Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) | Baked Products | 1.40 mg | 13% |
| 961 | Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors | Snacks | 1.40 mg | 13% |
| 962 | Gravy, unspecified type, dry | Soups, Sauces, and Gravies | 1.40 mg | 13% |
| 963 | Babyfood, cereal, mixed, with bananas, dry | Baby Foods | 1.40 mg | 13% |
| 964 | DIGIORNO Pizza, supreme topping, thin crispy crust, frozen, baked | Fast Foods | 1.40 mg | 13% |
| 965 | Pasta, fresh-refrigerated, spinach, as purchased | Cereal Grains and Pasta | 1.40 mg | 13% |
| 966 | Vegetarian fillets | Legumes and Legume Products | 1.40 mg | 13% |
| 967 | Peppers, pasilla, dried | Vegetables and Vegetable Products | 1.40 mg | 13% |
| 968 | Beans, baked, canned, no salt added | Legumes and Legume Products | 1.40 mg | 13% |
| 969 | Babyfood, rice and apples, dry | Baby Foods | 1.40 mg | 13% |
| 970 | Muffins, English, mixed-grain (includes granola) | Baked Products | 1.39 mg | 13% |
| 971 | Egg, whole, cooked, fried | Dairy and Egg Products | 1.39 mg | 13% |
| 972 | Winged bean tuber, raw | Vegetables and Vegetable Products | 1.39 mg | 13% |
| 973 | Cornmeal, white, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 1.39 mg | 13% |
| 974 | Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 1.39 mg | 13% |
| 975 | Beans, white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.38 mg | 13% |
| 976 | Beans, white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.38 mg | 13% |
| 977 | Bread, rice bran, toasted | Baked Products | 1.38 mg | 13% |
| 978 | Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor | Snacks | 1.38 mg | 13% |
| 979 | Lupins, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.38 mg | 13% |
| 980 | Lupins, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.38 mg | 13% |
| 981 | TACO BELL, BURRITO SUPREME with steak | Fast Foods | 1.38 mg | 13% |
| 982 | Snacks, tortilla chips, nacho cheese | Snacks | 1.38 mg | 13% |
| 983 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 1.38 mg | 13% |
| 984 | Edamame, frozen, prepared | Vegetables and Vegetable Products | 1.37 mg | 12% |
| 985 | Crackers, melba toast, rye (includes pumpernickel) | Baked Products | 1.36 mg | 12% |
| 986 | Bread, wheat, sprouted, toasted | Baked Products | 1.36 mg | 12% |
| 987 | Bread, reduced-calorie, wheat | Baked Products | 1.35 mg | 12% |
| 988 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry | Breakfast Cereals | 1.35 mg | 12% |
| 989 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX | Snacks | 1.35 mg | 12% |
| 990 | Cereals, CREAM OF WHEAT, 1 minute cook time, dry | Breakfast Cereals | 1.35 mg | 12% |
| 991 | Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 1.35 mg | 12% |
| 992 | CARRABBA'S ITALIAN GRILL, lasagne | Restaurant Foods | 1.35 mg | 12% |
| 993 | Udi's, Gluten Free, Whole Grain Dinner Rolls | Baked Products | 1.35 mg | 12% |
| 994 | Bread, reduced-calorie, white | Baked Products | 1.34 mg | 12% |
| 995 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor | Snacks | 1.34 mg | 12% |
| 996 | Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust | Fast Foods | 1.34 mg | 12% |
| 997 | Snacks, granola bar, chewy, reduced sugar, all flavors | Snacks | 1.34 mg | 12% |
| 998 | Cheese, ricotta, part skim milk | Dairy and Egg Products | 1.34 mg | 12% |
| 999 | Macaroni or noodles with cheese, made from reduced fat packaged mix, unprepared | Meals, Entrees, and Side Dishes | 1.34 mg | 12% |
| 1000 | Candies, HERSHEY'S MILK CHOCOLATE WITH ALMOND BITES | Sweets | 1.34 mg | 12% |
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