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 1201–1250 of 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1201 | Spaghetti, spinach, cooked | Cereal Grains and Pasta | 1.08 mg | 10% |
| 1202 | Beans, kidney, red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.07 mg | 10% |
| 1203 | Beans, kidney, red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.07 mg | 10% |
| 1204 | Tofu, extra firm, prepared with nigari | Legumes and Legume Products | 1.07 mg | 10% |
| 1205 | Beans, kidney, all types, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.07 mg | 10% |
| 1206 | Muffins, English, wheat | Baked Products | 1.07 mg | 10% |
| 1207 | Parsley, fresh | Vegetables and Vegetable Products | 1.07 mg | 10% |
| 1208 | Beans, yellow, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.06 mg | 10% |
| 1209 | Cookies, peanut butter sandwich, regular | Baked Products | 1.06 mg | 10% |
| 1210 | Beans, yellow, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.06 mg | 10% |
| 1211 | Infant formula, PBM PRODUCTS, store brand, soy, liquid concentrate, not reconstituted | Baby Foods | 1.06 mg | 10% |
| 1212 | Infant formula, PBM PRODUCTS, store brand, liquid concentrate, not reconstituted | Baby Foods | 1.06 mg | 10% |
| 1213 | Ice cream, lowfat, no sugar added, cone, added peanuts and chocolate sauce | Dairy and Egg Products | 1.06 mg | 10% |
| 1214 | Ice creams, vanilla, fat free | Sweets | 1.06 mg | 10% |
| 1215 | Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour | Snacks | 1.06 mg | 10% |
| 1216 | Candies, REESE'S BITES | Sweets | 1.06 mg | 10% |
| 1217 | Candies, MARS SNACKFOOD US, TWIX Caramel Cookie Bars | Sweets | 1.06 mg | 10% |
| 1218 | Restaurant, Latino, tripe soup | Restaurant Foods | 1.06 mg | 10% |
| 1219 | Chocolate-flavored hazelnut spread | Sweets | 1.06 mg | 10% |
| 1220 | Snacks, corn-based, extruded, chips, barbecue-flavor | Snacks | 1.06 mg | 10% |
| 1221 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 1.05 mg | 10% |
| 1222 | Bread, french or vienna, toasted (includes sourdough) | Baked Products | 1.05 mg | 10% |
| 1223 | Beverages, CYTOSPORT, Muscle Milk, ready-to-drink | Beverages | 1.05 mg | 10% |
| 1224 | Egg, whole, cooked, hard-boiled | Dairy and Egg Products | 1.05 mg | 10% |
| 1225 | Bread, reduced-calorie, oat bran | Baked Products | 1.05 mg | 10% |
| 1226 | Bread, oat bran, toasted | Baked Products | 1.05 mg | 10% |
| 1227 | Cookies, peanut butter, commercially prepared, sugar free | Baked Products | 1.05 mg | 10% |
| 1228 | Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato | Fast Foods | 1.05 mg | 10% |
| 1229 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 1.05 mg | 10% |
| 1230 | TACO BELL, Nachos Supreme | Fast Foods | 1.05 mg | 10% |
| 1231 | SUBWAY, cold cut sub on white bread with lettuce and tomato | Fast Foods | 1.05 mg | 10% |
| 1232 | Seeds, lotus seeds, dried | Nut and Seed Products | 1.05 mg | 10% |
| 1233 | Hominy, canned, yellow | Cereal Grains and Pasta | 1.05 mg | 10% |
| 1234 | Semolina, enriched | Cereal Grains and Pasta | 1.05 mg | 10% |
| 1235 | Hominy, canned, white | Cereal Grains and Pasta | 1.05 mg | 10% |
| 1236 | Toppings, nuts in syrup | Sweets | 1.05 mg | 10% |
| 1237 | Semolina, unenriched | Cereal Grains and Pasta | 1.05 mg | 10% |
| 1238 | Egg custards, dry mix | Sweets | 1.05 mg | 10% |
| 1239 | Seaweed, laver, raw | Vegetables and Vegetable Products | 1.05 mg | 10% |
| 1240 | Pancakes, whole-wheat, dry mix, incomplete, prepared | Baked Products | 1.04 mg | 9% |
| 1241 | Crackers, cheese, sandwich-type with peanut butter filling | Baked Products | 1.04 mg | 9% |
| 1242 | Cake, snack cakes, creme-filled, chocolate with frosting | Baked Products | 1.04 mg | 9% |
| 1243 | Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS | Breakfast Cereals | 1.04 mg | 9% |
| 1244 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned with pork | Legumes and Legume Products | 1.04 mg | 9% |
| 1245 | Babyfood, cereal, high protein, prepared with whole milk | Baby Foods | 1.04 mg | 9% |
| 1246 | Bread, wheat | Baked Products | 1.04 mg | 9% |
| 1247 | Bread, french or vienna (includes sourdough) | Baked Products | 1.04 mg | 9% |
| 1248 | Egg, whole, cooked, scrambled | Dairy and Egg Products | 1.04 mg | 9% |
| 1249 | BURGER KING, CROISSAN'WICH with Egg and Cheese | Fast Foods | 1.04 mg | 9% |
| 1250 | Pigeonpeas, immature seeds, raw | Vegetables and Vegetable Products | 1.04 mg | 9% |
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