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 1101–1150 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Croutons, seasoned | Baked Products | 0.94 mg | 9% |
| 1102 | Croissant, cheese, commercial | Baked Products | 0.94 mg | 9% |
| 1103 | Spices, rosemary, fresh | Spices and Herbs | 0.93 mg | 8% |
| 1104 | Candies, bars, Mr Goodbar | Sweets | 0.93 mg | 8% |
| 1105 | Bread stuffing, dry mix, unprepared | Baked Products | 0.93 mg | 8% |
| 1106 | Cookie, oatmeal, homemade, without raisins | Baked Products | 0.93 mg | 8% |
| 1107 | Cookie, chocolate chip, homemade, made with margarine | Baked Products | 0.93 mg | 8% |
| 1108 | Nuts, Chinese chestnuts, roasted | Nuts and Seeds | 0.93 mg | 8% |
| 1109 | Fast foods, brownie | Fast Foods | 0.92 mg | 8% |
| 1110 | Candies, bars, Twix, chocolate fudge cookie | Sweets | 0.92 mg | 8% |
| 1111 | Cheese, goat, soft, (more than 55% water, 21% M.F.) | Dairy and Egg Products | 0.92 mg | 8% |
| 1112 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 0.92 mg | 8% |
| 1113 | Carob (St. John's bread), flour | Legumes and Legume Products | 0.92 mg | 8% |
| 1114 | Potato, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 0.92 mg | 8% |
| 1115 | Pancake, plain, homemade with butter and maple syrup | Baked Products | 0.92 mg | 8% |
| 1116 | Soybeans, green (edamame), boiled, drained, with salt | Vegetables and Vegetable Products | 0.91 mg | 8% |
| 1117 | Lasagna, cheese, frozen, prepared | Mixed Dishes | 0.91 mg | 8% |
| 1118 | Spices, dill weed, fresh | Spices and Herbs | 0.91 mg | 8% |
| 1119 | Soup, potato, instant, dehydrated, unprepared | Soups, Sauces and Gravies | 0.91 mg | 8% |
| 1120 | Grains, millet, cooked | Cereals, Grains and Pasta | 0.91 mg | 8% |
| 1121 | Grains, wheat flour, white, cake flour | Cereals, Grains and Pasta | 0.91 mg | 8% |
| 1122 | Snacks, potato chips, cheese | Snacks | 0.91 mg | 8% |
| 1123 | Potato, mashed, dehydrated, granules without milk, unprepared | Vegetables and Vegetable Products | 0.91 mg | 8% |
| 1124 | Soybeans, green (edamame), boiled, drained | Vegetables and Vegetable Products | 0.91 mg | 8% |
| 1125 | Milk, evaporated, skim, canned, undiluted, 0.2% M.F. | Dairy and Egg Products | 0.90 mg | 8% |
| 1126 | Waffle, whole wheat, low fat | Baked Products | 0.90 mg | 8% |
| 1127 | Cracker, cheese, reduced fat | Baked Products | 0.90 mg | 8% |
| 1128 | Dessert, pudding, chocolate, dry mix, regular, unprepared | Sweets | 0.90 mg | 8% |
| 1129 | Amaranth leaves, fresh | Vegetables and Vegetable Products | 0.90 mg | 8% |
| 1130 | Roll, french | Baked Products | 0.90 mg | 8% |
| 1131 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 0.90 mg | 8% |
| 1132 | Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 0.90 mg | 8% |
| 1133 | Bagel, oat bran | Baked Products | 0.90 mg | 8% |
| 1134 | Peas, pigeon (red gram), boiled, salted | Legumes and Legume Products | 0.90 mg | 8% |
| 1135 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 0.90 mg | 8% |
| 1136 | Peas, pigeon (red gram), boiled | Legumes and Legume Products | 0.90 mg | 8% |
| 1137 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 0.90 mg | 8% |
| 1138 | Bread, italian, toasted | Baked Products | 0.90 mg | 8% |
| 1139 | Yogourt parfait, with fruit and granola, reduced fat yogourt | Dairy and Egg Products | 0.89 mg | 8% |
| 1140 | Yogourt, goat, plain, with added fibre | Dairy and Egg Products | 0.89 mg | 8% |
| 1141 | Yogourt, goat, plain | Dairy and Egg Products | 0.89 mg | 8% |
| 1142 | Babyfood, cereal, wheat, dry | Babyfoods | 0.89 mg | 8% |
| 1143 | Candies, bars, MILKY WAY Dark Bar | Sweets | 0.89 mg | 8% |
| 1144 | Chili con carne with beans, canned | Mixed Dishes | 0.89 mg | 8% |
| 1145 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.89 mg | 8% |
| 1146 | Croutons, plain | Baked Products | 0.89 mg | 8% |
| 1147 | Gravy, onion, dehydrated | Soups, Sauces and Gravies | 0.88 mg | 8% |
| 1148 | Amaranth leaves, boiled, drained | Vegetables and Vegetable Products | 0.88 mg | 8% |
| 1149 | Popover, dry mix, unprepared | Baked Products | 0.88 mg | 8% |
| 1150 | Bread stick, plain | Baked Products | 0.88 mg | 8% |
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