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 1051–1100 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1051 | Candies, bars, 100 Grand | Sweets | 0.99 mg | 9% |
| 1052 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 0.99 mg | 9% |
| 1053 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 0.99 mg | 9% |
| 1054 | Malted milk, natural flavour, powder | Beverages | 0.99 mg | 9% |
| 1055 | Candies, bar, crispy bar with peanut butter filling | Sweets | 0.99 mg | 9% |
| 1056 | Cracker, multigrain | Baked Products | 0.98 mg | 9% |
| 1057 | Babyfood, cereal, oat, prepared with formula or breast milk | Babyfoods | 0.98 mg | 9% |
| 1058 | Egg substitute, liquid, fat free | Dairy and Egg Products | 0.98 mg | 9% |
| 1059 | Egg substitute, frozen (yolk replaced) | Dairy and Egg Products | 0.98 mg | 9% |
| 1060 | Soup, tomato vegetable, dehydrated | Soups, Sauces and Gravies | 0.98 mg | 9% |
| 1061 | Sauce, cheese, ready-to-serve | Soups, Sauces and Gravies | 0.98 mg | 9% |
| 1062 | Snacks, potato chips, sour cream and onion | Snacks | 0.98 mg | 9% |
| 1063 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 0.98 mg | 9% |
| 1064 | Bread, wheat germ | Baked Products | 0.98 mg | 9% |
| 1065 | Beans, pinto, boiled, salted | Legumes and Legume Products | 0.98 mg | 9% |
| 1066 | Beans, pinto, boiled | Legumes and Legume Products | 0.98 mg | 9% |
| 1067 | Tea, instant, unsweetened, lemon flavour, powder | Beverages | 0.98 mg | 9% |
| 1068 | Beans, navy, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.97 mg | 9% |
| 1069 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 0.97 mg | 9% |
| 1070 | Snacks, potato chips, barbecue flavour | Snacks | 0.97 mg | 9% |
| 1071 | Roll, dinner, rye | Baked Products | 0.97 mg | 9% |
| 1072 | Beans, navy, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.97 mg | 9% |
| 1073 | English muffin, raisin-cinnamon (apple cinnamon) | Baked Products | 0.97 mg | 9% |
| 1074 | Cookie, brownie, homemade | Baked Products | 0.97 mg | 9% |
| 1075 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 0.97 mg | 9% |
| 1076 | Margarine, stick, canola and/or soybean oil | Fats and Oils | 0.97 mg | 9% |
| 1077 | Bread, cheese | Baked Products | 0.96 mg | 9% |
| 1078 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), lactose free, vegan | Fats and Oils | 0.96 mg | 9% |
| 1079 | Babyfood, snack, biscuit, wheat with milk powder | Babyfoods | 0.96 mg | 9% |
| 1080 | Babyfood, cereal, soya, with fruit, prepared with formula or breast milk | Babyfoods | 0.96 mg | 9% |
| 1081 | Mushroom, shiitake, stir-fried, no fat added | Vegetables and Vegetable Products | 0.96 mg | 9% |
| 1082 | Gravy, brown instant, dry | Soups, Sauces and Gravies | 0.96 mg | 9% |
| 1083 | Fast foods, side dish, potato, baked, topped with cheese sauce and chili | Fast Foods | 0.96 mg | 9% |
| 1084 | Cookie, graham cracker, plain or honey (includes cinnamon) | Baked Products | 0.96 mg | 9% |
| 1085 | Beans, pink, boiled, salted | Legumes and Legume Products | 0.96 mg | 9% |
| 1086 | Beans, pink, boiled | Legumes and Legume Products | 0.96 mg | 9% |
| 1087 | Coffee, instant, with sugar, mocha flavour, powder | Beverages | 0.96 mg | 9% |
| 1088 | Nuts, coconut cream (liquid from grated meat), raw | Nuts and Seeds | 0.96 mg | 9% |
| 1089 | Bread, white, commercial, toasted, reduced sodium | Baked Products | 0.95 mg | 9% |
| 1090 | Bread, white, commercial, toasted | Baked Products | 0.95 mg | 9% |
| 1091 | Beans, lima, dry, large, boiled, salted | Legumes and Legume Products | 0.95 mg | 9% |
| 1092 | Beans, lima, dry, large, boiled | Legumes and Legume Products | 0.95 mg | 9% |
| 1093 | Bread, white, commercial, with added fibre | Baked Products | 0.95 mg | 9% |
| 1094 | Milk, condensed, sweetened, canned | Dairy and Egg Products | 0.94 mg | 9% |
| 1095 | Snacks, pretzels, soft, unsalted | Snacks | 0.94 mg | 9% |
| 1096 | Snacks, pretzels, soft | Snacks | 0.94 mg | 9% |
| 1097 | Candies, REESE'S, FAST BREAK, milk chocolate peanut butter and soft nougat | Sweets | 0.94 mg | 9% |
| 1098 | Tortilla, ready-to-bake / fry, corn, unsalted | Baked Products | 0.94 mg | 9% |
| 1099 | Cookie, chocolate chip, homemade, made with butter | Baked Products | 0.94 mg | 9% |
| 1100 | Roll (kaiser), hard | Baked Products | 0.94 mg | 9% |
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