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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1151 | Beans, white, mature seeds, canned | Legumes and Legume Products | 1.12 mg | 10% |
| 1152 | Rolls, dinner, egg | Baked Products | 1.12 mg | 10% |
| 1153 | Cereals, CREAM OF RICE, dry | Breakfast Cereals | 1.12 mg | 10% |
| 1154 | Beans, black, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.12 mg | 10% |
| 1155 | Chili, no beans, canned entree | Meals, Entrees, and Side Dishes | 1.12 mg | 10% |
| 1156 | Soup, onion, dry, mix | Soups, Sauces, and Gravies | 1.12 mg | 10% |
| 1157 | HUNGRY MAN, Salisbury Steak With Gravy, frozen, unprepared | Meals, Entrees, and Side Dishes | 1.12 mg | 10% |
| 1158 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked | Cereal Grains and Pasta | 1.12 mg | 10% |
| 1159 | Candies, 5TH AVENUE Candy Bar | Sweets | 1.12 mg | 10% |
| 1160 | Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS | Breakfast Cereals | 1.11 mg | 10% |
| 1161 | Cookies, marshmallow, with rice cereal and chocolate chips | Baked Products | 1.11 mg | 10% |
| 1162 | Peppermint, fresh | Spices and Herbs | 1.11 mg | 10% |
| 1163 | Bread, oatmeal, toasted | Baked Products | 1.11 mg | 10% |
| 1164 | Crackers, standard snack-type, with whole wheat | Baked Products | 1.11 mg | 10% |
| 1165 | Sauce, cheese sauce mix, dry | Soups, Sauces, and Gravies | 1.11 mg | 10% |
| 1166 | Gravy, brown, dry | Soups, Sauces, and Gravies | 1.11 mg | 10% |
| 1167 | Teff, cooked | Cereal Grains and Pasta | 1.11 mg | 10% |
| 1168 | Candies, MARS SNACKFOOD US, MARS Almond Bar | Sweets | 1.11 mg | 10% |
| 1169 | Candies, fudge, chocolate, prepared-from-recipe | Sweets | 1.11 mg | 10% |
| 1170 | Crackers, rusk toast | Baked Products | 1.10 mg | 10% |
| 1171 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | Breakfast Cereals | 1.10 mg | 10% |
| 1172 | Soup, black bean, canned, condensed | Soups, Sauces, and Gravies | 1.10 mg | 10% |
| 1173 | Babyfood, cookies | Baby Foods | 1.10 mg | 10% |
| 1174 | Nuts, coconut meat, raw | Nut and Seed Products | 1.10 mg | 10% |
| 1175 | Nuts, chestnuts, japanese, raw | Nut and Seed Products | 1.10 mg | 10% |
| 1176 | Epazote, raw | Vegetables and Vegetable Products | 1.10 mg | 10% |
| 1177 | Bamboo shoots, raw | Vegetables and Vegetable Products | 1.10 mg | 10% |
| 1178 | Rice, white, short-grain, raw, unenriched | Cereal Grains and Pasta | 1.10 mg | 10% |
| 1179 | Rice, white, short-grain, enriched, uncooked | Cereal Grains and Pasta | 1.10 mg | 10% |
| 1180 | Candies, MOUNDS Candy Bar | Sweets | 1.10 mg | 10% |
| 1181 | Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 1.10 mg | 10% |
| 1182 | Mushrooms, brown, italian, or crimini, raw | Vegetables and Vegetable Products | 1.10 mg | 10% |
| 1183 | Bagels, wheat | Baked Products | 1.10 mg | 10% |
| 1184 | Beans, small white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.09 mg | 10% |
| 1185 | Beans, small white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.09 mg | 10% |
| 1186 | Spearmint, fresh | Spices and Herbs | 1.09 mg | 10% |
| 1187 | Cookies, chocolate wafers | Baked Products | 1.09 mg | 10% |
| 1188 | Hummus, home prepared | Legumes and Legume Products | 1.09 mg | 10% |
| 1189 | Egg, whole, cooked, omelet | Dairy and Egg Products | 1.09 mg | 10% |
| 1190 | Spices, saffron | Spices and Herbs | 1.09 mg | 10% |
| 1191 | Snacks, potato chips, plain, unsalted | Snacks | 1.09 mg | 10% |
| 1192 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted | Snacks | 1.09 mg | 10% |
| 1193 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted | Snacks | 1.09 mg | 10% |
| 1194 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 1.09 mg | 10% |
| 1195 | Snacks, potato chips, plain, salted | Snacks | 1.09 mg | 10% |
| 1196 | Quinoa, cooked | Cereal Grains and Pasta | 1.09 mg | 10% |
| 1197 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 1.09 mg | 10% |
| 1198 | Yardlong beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.08 mg | 10% |
| 1199 | Yardlong beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.08 mg | 10% |
| 1200 | Pasta, gluten-free, rice flour and rice bran extract, cooked, DE BOLES | Cereal Grains and Pasta | 1.08 mg | 10% |
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