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 1151–1200 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1151 | Beans, great northern, boiled, salted | Legumes and Legume Products | 0.88 mg | 8% |
| 1152 | Beans, great northern, boiled | Legumes and Legume Products | 0.88 mg | 8% |
| 1153 | Refried beans | Legumes and Legume Products | 0.88 mg | 8% |
| 1154 | Cake, chocolate, homemade, with chocolate icing (frosting) | Baked Products | 0.87 mg | 8% |
| 1155 | Bread, garlic | Baked Products | 0.87 mg | 8% |
| 1156 | Mushroom, boiled, drained, with salt | Vegetables and Vegetable Products | 0.87 mg | 8% |
| 1157 | Lasagna, vegetable, frozen, baked | Mixed Dishes | 0.87 mg | 8% |
| 1158 | Candies, peanut brittle, homemade | Sweets | 0.87 mg | 8% |
| 1159 | Pie, pecan, commercial | Baked Products | 0.87 mg | 8% |
| 1160 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 0.87 mg | 8% |
| 1161 | Cracker, wheat, sandwich, with cheese filling | Baked Products | 0.87 mg | 8% |
| 1162 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 0.87 mg | 8% |
| 1163 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 0.87 mg | 8% |
| 1164 | Nuts, Chinese chestnuts, raw | Nuts and Seeds | 0.87 mg | 8% |
| 1165 | Soup, pea, green, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.86 mg | 8% |
| 1166 | Fast foods, mexican, nachos with cheese | Fast Foods | 0.86 mg | 8% |
| 1167 | Fast foods, mexican, burrito with beans and cheese | Fast Foods | 0.86 mg | 8% |
| 1168 | Snacks, crisped rice bar, chocolate chip | Snacks | 0.86 mg | 8% |
| 1169 | Bread, white, commercial | Baked Products | 0.86 mg | 8% |
| 1170 | Cookie, oatmeal (with raisins), commercial, less than 5g fat/serving | Baked Products | 0.86 mg | 8% |
| 1171 | Bread, white, commercial, reduced sodium | Baked Products | 0.86 mg | 8% |
| 1172 | Cookie, peanut butter, commercial | Baked Products | 0.86 mg | 8% |
| 1173 | Cookie, oatmeal, homemade, with raisins | Baked Products | 0.86 mg | 8% |
| 1174 | Bread, egg, (challah), toasted | Baked Products | 0.86 mg | 8% |
| 1175 | Beans, kidney, light red, boiled, salted | Legumes and Legume Products | 0.86 mg | 8% |
| 1176 | Beans, kidney, light red, boiled | Legumes and Legume Products | 0.86 mg | 8% |
| 1177 | Grains, amaranth, cooked | Cereals, Grains and Pasta | 0.86 mg | 8% |
| 1178 | Bread, garlic, toasted | Baked Products | 0.86 mg | 8% |
| 1179 | Candies, candy bits, yogourt covered | Sweets | 0.86 mg | 8% |
| 1180 | Dessert, frozen, ice cream cone, chocolate covered, with nuts, flavours other than chocolate | Sweets | 0.86 mg | 8% |
| 1181 | Wheat, vital wheat gluten | Cereals, Grains and Pasta | 0.85 mg | 8% |
| 1182 | Babyfood, cereal, mixed grain, with fruit, prepared with formula or breast milk | Babyfoods | 0.85 mg | 8% |
| 1183 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 0.85 mg | 8% |
| 1184 | Snacks, pretzels, hard, plain, unsalted | Snacks | 0.85 mg | 8% |
| 1185 | Spinach souffle, homemade | Vegetables and Vegetable Products | 0.85 mg | 8% |
| 1186 | Corn fritter | Baked Products | 0.84 mg | 8% |
| 1187 | Bar, milk and cereal | Baked Products | 0.84 mg | 8% |
| 1188 | Pancake, plain (includes buttermilk), dry mix, incomplete, unprepared | Baked Products | 0.84 mg | 8% |
| 1189 | Bread, pita, white | Baked Products | 0.84 mg | 8% |
| 1190 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 0.84 mg | 8% |
| 1191 | Beans, legumes, mung (green gram), boiled, salted | Legumes and Legume Products | 0.84 mg | 8% |
| 1192 | Beans, legumes, mung (green gram), boiled | Legumes and Legume Products | 0.84 mg | 8% |
| 1193 | Milk, evaporated, partly skimmed, canned, undiluted, 2% M.F. | Dairy and Egg Products | 0.84 mg | 8% |
| 1194 | Babyfood, cereal, mixed grain, with milk powder, prepared with water | Babyfoods | 0.84 mg | 8% |
| 1195 | Lasagna, vegetarian, homemade | Mixed Dishes | 0.83 mg | 8% |
| 1196 | Babyfood, cereal, Oat, with milk powder, prepared with water | Babyfoods | 0.83 mg | 8% |
| 1197 | Grains, couscous, dry | Cereals, Grains and Pasta | 0.83 mg | 8% |
| 1198 | Horseradish, prepared | Spices and Herbs | 0.83 mg | 8% |
| 1199 | Fiddlehead greens (ferns), raw | Vegetables and Vegetable Products | 0.83 mg | 8% |
| 1200 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 0.83 mg | 8% |
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