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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Stew, hominy with mutton (Navajo) | American Indian/Alaska Native Foods | 1.19 mg | 11% |
| 1102 | Candies, NESTLE, OH HENRY! Bar | Sweets | 1.19 mg | 11% |
| 1103 | Milk substitutes, fluid, with lauric acid oil | Dairy and Egg Products | 1.18 mg | 11% |
| 1104 | Sour cream, imitation, cultured | Dairy and Egg Products | 1.18 mg | 11% |
| 1105 | SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato | Fast Foods | 1.18 mg | 11% |
| 1106 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 1.17 mg | 11% |
| 1107 | Bread, protein, (includes gluten), toasted | Baked Products | 1.17 mg | 11% |
| 1108 | Infant formula, MEAD JOHNSON, Enfamil Premature High Protein 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 1.17 mg | 11% |
| 1109 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 24 calories, ready-to-feed | Baby Foods | 1.17 mg | 11% |
| 1110 | TACO BELL, Taco Salad | Fast Foods | 1.17 mg | 11% |
| 1111 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 1.17 mg | 11% |
| 1112 | Snacks, granola bar, with coconut, chocolate coated | Snacks | 1.17 mg | 11% |
| 1113 | Soybeans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 1.17 mg | 11% |
| 1114 | Snacks, sesame sticks, wheat-based, salted | Snacks | 1.17 mg | 11% |
| 1115 | Snacks, trail mix, tropical | Snacks | 1.17 mg | 11% |
| 1116 | Crackers, snack, Goya Crackers | Baked Products | 1.17 mg | 11% |
| 1117 | Bread, french or vienna, whole wheat | Baked Products | 1.16 mg | 11% |
| 1118 | Cookies, graham crackers, plain or honey, lowfat | Baked Products | 1.16 mg | 11% |
| 1119 | Wheat flour, white (industrial), 15% protein, bleached, unenriched | Cereal Grains and Pasta | 1.16 mg | 11% |
| 1120 | Wheat flour, white (industrial), 15% protein, bleached, enriched | Cereal Grains and Pasta | 1.16 mg | 11% |
| 1121 | Rice, white, medium-grain, raw, unenriched | Cereal Grains and Pasta | 1.16 mg | 11% |
| 1122 | Garlic, raw | Vegetables and Vegetable Products | 1.16 mg | 11% |
| 1123 | Rice, white, medium-grain, raw, enriched | Cereal Grains and Pasta | 1.16 mg | 11% |
| 1124 | Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS | Snacks | 1.15 mg | 10% |
| 1125 | Soybeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.15 mg | 10% |
| 1126 | Soybeans, mature cooked, boiled, without salt | Legumes and Legume Products | 1.15 mg | 10% |
| 1127 | Clif Z bar | Baby Foods | 1.15 mg | 10% |
| 1128 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed | Baby Foods | 1.15 mg | 10% |
| 1129 | PIZZA HUT 14" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 1.15 mg | 10% |
| 1130 | Snacks, tortilla chips, low fat, unsalted | Snacks | 1.15 mg | 10% |
| 1131 | Eppaw, raw | Vegetables and Vegetable Products | 1.15 mg | 10% |
| 1132 | Tortilla chips, low fat, baked without fat | Snacks | 1.15 mg | 10% |
| 1133 | Candies, REESE'S PIECES Candy | Sweets | 1.15 mg | 10% |
| 1134 | Hearts of palm, canned | Vegetables and Vegetable Products | 1.15 mg | 10% |
| 1135 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 1.15 mg | 10% |
| 1136 | Beans, cranberry (roman), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.14 mg | 10% |
| 1137 | Cookies, ladyfingers, with lemon juice and rind | Baked Products | 1.14 mg | 10% |
| 1138 | Tempeh | Legumes and Legume Products | 1.14 mg | 10% |
| 1139 | Beans, cranberry (roman), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.14 mg | 10% |
| 1140 | Cookies, ladyfingers, without lemon juice and rind | Baked Products | 1.14 mg | 10% |
| 1141 | Bread, rye | Baked Products | 1.14 mg | 10% |
| 1142 | Cheese, gjetost | Dairy and Egg Products | 1.14 mg | 10% |
| 1143 | Crackers, cheese, low sodium | Baked Products | 1.13 mg | 10% |
| 1144 | Crackers, standard snack-type, sandwich, with peanut butter filling | Baked Products | 1.13 mg | 10% |
| 1145 | Bagels, cinnamon-raisin | Baked Products | 1.13 mg | 10% |
| 1146 | Yogurt, chocolate, nonfat milk, fortified with vitamin D | Dairy and Egg Products | 1.13 mg | 10% |
| 1147 | Yogurt, chocolate, nonfat milk | Dairy and Egg Products | 1.13 mg | 10% |
| 1148 | Spices, pepper, white | Spices and Herbs | 1.13 mg | 10% |
| 1149 | Seeds, breadnut tree seeds, raw | Nut and Seed Products | 1.13 mg | 10% |
| 1150 | Beans, black, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.12 mg | 10% |
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