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 1001–1050 of 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.34 mg | 12% |
| 1002 | Wild rice, cooked | Cereal Grains and Pasta | 1.34 mg | 12% |
| 1003 | Candies, milk chocolate, with almonds | Sweets | 1.34 mg | 12% |
| 1004 | Snack, Pretzel, hard chocolate coated | Snacks | 1.33 mg | 12% |
| 1005 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 1.33 mg | 12% |
| 1006 | Sauce, pesto, BUITONI, pesto with basil, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 1.33 mg | 12% |
| 1007 | Sauce, pesto, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 1.33 mg | 12% |
| 1008 | Mushrooms, shiitake, cooked, with salt | Vegetables and Vegetable Products | 1.33 mg | 12% |
| 1009 | Rye flour, light | Cereal Grains and Pasta | 1.33 mg | 12% |
| 1010 | Mushrooms, shiitake, cooked, without salt | Vegetables and Vegetable Products | 1.33 mg | 12% |
| 1011 | Focaccia, Italian flatbread, plain | Baked Products | 1.33 mg | 12% |
| 1012 | Egg, whole, raw, frozen, pasteurized (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 1.32 mg | 12% |
| 1013 | Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry | Breakfast Cereals | 1.32 mg | 12% |
| 1014 | Pizza, cheese topping, rising crust, frozen, cooked | Fast Foods | 1.32 mg | 12% |
| 1015 | Pizza, cheese topping, regular crust, frozen, cooked | Fast Foods | 1.32 mg | 12% |
| 1016 | Candies, dark chocolate coated coffee beans | Sweets | 1.32 mg | 12% |
| 1017 | Fungi, Cloud ears, dried | Vegetables and Vegetable Products | 1.32 mg | 12% |
| 1018 | Edamame, frozen, unprepared | Vegetables and Vegetable Products | 1.32 mg | 12% |
| 1019 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan | Baked Products | 1.32 mg | 12% |
| 1020 | Tortillas, ready-to-bake or -fry, corn | Baked Products | 1.31 mg | 12% |
| 1021 | Bread, rice bran | Baked Products | 1.31 mg | 12% |
| 1022 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, liquid concentrate, with ARA and DHA | Baby Foods | 1.31 mg | 12% |
| 1023 | PIZZA HUT 14" Cheese Pizza, Pan Crust | Fast Foods | 1.31 mg | 12% |
| 1024 | Restaurant, Mexican, cheese tamales | Restaurant Foods | 1.31 mg | 12% |
| 1025 | OLIVE GARDEN, lasagna classico | Restaurant Foods | 1.31 mg | 12% |
| 1026 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted | Baked Products | 1.30 mg | 12% |
| 1027 | Cereals ready-to-eat, RALSTON CRISP RICE | Breakfast Cereals | 1.30 mg | 12% |
| 1028 | Soup, pea, green, canned, condensed | Soups, Sauces, and Gravies | 1.30 mg | 12% |
| 1029 | Egg, whole, raw, frozen, salted, pasteurized | Dairy and Egg Products | 1.30 mg | 12% |
| 1030 | DIGIORNO Pizza, supreme topping, rising crust, frozen, baked | Fast Foods | 1.30 mg | 12% |
| 1031 | Nuts, macadamia nuts, raw | Nut and Seed Products | 1.30 mg | 12% |
| 1032 | Macaroni and cheese, box mix with cheese sauce, unprepared | Meals, Entrees, and Side Dishes | 1.30 mg | 12% |
| 1033 | Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow | Snacks | 1.30 mg | 12% |
| 1034 | Snacks, granola bars, soft, uncoated, chocolate chip | Snacks | 1.30 mg | 12% |
| 1035 | Sandwich spread, meatless | Legumes and Legume Products | 1.30 mg | 12% |
| 1036 | Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip | Snacks | 1.30 mg | 12% |
| 1037 | Snacks, granola bars, soft, uncoated, raisin | Snacks | 1.30 mg | 12% |
| 1038 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.29 mg | 12% |
| 1039 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.29 mg | 12% |
| 1040 | McDONALD'S, Egg McMUFFIN | Fast Foods | 1.29 mg | 12% |
| 1041 | Egg, whole, cooked, poached | Dairy and Egg Products | 1.29 mg | 12% |
| 1042 | Egg, whole, raw, fresh | Dairy and Egg Products | 1.29 mg | 12% |
| 1043 | Nuts, macadamia nuts, dry roasted, without salt added | Nut and Seed Products | 1.29 mg | 12% |
| 1044 | Candies, REESE'S NUTRAGEOUS Candy Bar | Sweets | 1.29 mg | 12% |
| 1045 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, Liquid concentrate, not reconstituted | Baby Foods | 1.29 mg | 12% |
| 1046 | Nuts, macadamia nuts, dry roasted, with salt added | Nut and Seed Products | 1.29 mg | 12% |
| 1047 | Raspberry juice concentrate | Fruits and Fruit Juices | 1.29 mg | 12% |
| 1048 | Snacks, corn-based, extruded, chips, plain | Snacks | 1.29 mg | 12% |
| 1049 | Cereals ready-to-eat, BARBARA'S PUFFINS, original | Breakfast Cereals | 1.28 mg | 12% |
| 1050 | Winged bean leaves, raw | Vegetables and Vegetable Products | 1.28 mg | 12% |
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