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 1251–1300 of 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1251 | Soybeans, mature seeds, sprouted, cooked, steamed, with salt | Vegetables and Vegetable Products | 1.04 mg | 9% |
| 1252 | Soybeans, mature seeds, sprouted, cooked, steamed | Vegetables and Vegetable Products | 1.04 mg | 9% |
| 1253 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza | Baked Products | 1.04 mg | 9% |
| 1254 | Snacks, pretzels, hard, plain, salted | Snacks | 1.04 mg | 9% |
| 1255 | Croissants, apple | Baked Products | 1.03 mg | 9% |
| 1256 | Cookies, peanut butter sandwich, special dietary | Baked Products | 1.03 mg | 9% |
| 1257 | Cereals ready-to-eat, rice, puffed, fortified | Breakfast Cereals | 1.03 mg | 9% |
| 1258 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.03 mg | 9% |
| 1259 | Beans, navy, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.03 mg | 9% |
| 1260 | Beans, navy, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.03 mg | 9% |
| 1261 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.03 mg | 9% |
| 1262 | Seeds, breadfruit seeds, roasted | Nut and Seed Products | 1.03 mg | 9% |
| 1263 | Mushrooms, shiitake, raw | Vegetables and Vegetable Products | 1.03 mg | 9% |
| 1264 | Spanish rice mix, dry mix, unprepared | Meals, Entrees, and Side Dishes | 1.03 mg | 9% |
| 1265 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.03 mg | 9% |
| 1266 | Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.03 mg | 9% |
| 1267 | Candies, honey-combed, with peanut butter | Sweets | 1.03 mg | 9% |
| 1268 | Rolls, dinner, oat bran | Baked Products | 1.02 mg | 9% |
| 1269 | Infant formula, NESTLE, GOOD START SUPREME, with iron, liquid concentrate, not reconstituted | Baby Foods | 1.02 mg | 9% |
| 1270 | Pie, pecan, prepared from recipe | Baked Products | 1.02 mg | 9% |
| 1271 | Bread, oatmeal | Baked Products | 1.02 mg | 9% |
| 1272 | Tortellini, pasta with cheese filling, fresh-refrigerated, as purchased | Meals, Entrees, and Side Dishes | 1.02 mg | 9% |
| 1273 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 1.02 mg | 9% |
| 1274 | Wheat flour, white (industrial), 10% protein, bleached, unenriched | Cereal Grains and Pasta | 1.02 mg | 9% |
| 1275 | Wheat flour, white (industrial), 10% protein, bleached, enriched | Cereal Grains and Pasta | 1.02 mg | 9% |
| 1276 | PIZZA HUT, breadstick, parmesan garlic | Fast Foods | 1.02 mg | 9% |
| 1277 | Fast foods, breadstick, soft, prepared with garlic and parmesan cheese | Fast Foods | 1.02 mg | 9% |
| 1278 | Candies, coconut bar, not chocolate covered | Sweets | 1.02 mg | 9% |
| 1279 | Rice, white, long-grain, parboiled, unenriched, dry | Cereal Grains and Pasta | 1.02 mg | 9% |
| 1280 | Rice, white, long-grain, parboiled, enriched, dry | Cereal Grains and Pasta | 1.02 mg | 9% |
| 1281 | Wheat flour, white (industrial), 10% protein, unbleached, enriched | Cereal Grains and Pasta | 1.02 mg | 9% |
| 1282 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 1.02 mg | 9% |
| 1283 | Beverages, coffee and cocoa, instant, decaffeinated, with whitener and low calorie sweetener | Beverages | 1.01 mg | 9% |
| 1284 | Broadbeans (fava beans), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.01 mg | 9% |
| 1285 | Broadbeans (fava beans), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.01 mg | 9% |
| 1286 | Spices, allspice, ground | Spices and Herbs | 1.01 mg | 9% |
| 1287 | Babyfood, cereal, mixed, with applesauce and bananas, junior, fortified | Baby Foods | 1.01 mg | 9% |
| 1288 | Babyfood, cereal, mixed, with applesauce and bananas, strained | Baby Foods | 1.01 mg | 9% |
| 1289 | Potato chips, without salt, reduced fat | Snacks | 1.01 mg | 9% |
| 1290 | Cowpeas (blackeyes), immature seeds, raw | Vegetables and Vegetable Products | 1.01 mg | 9% |
| 1291 | Rice and vermicelli mix, rice pilaf flavor, unprepared | Meals, Entrees, and Side Dishes | 1.01 mg | 9% |
| 1292 | Peas, split, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.00 mg | 9% |
| 1293 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches | Breakfast Cereals | 1.00 mg | 9% |
| 1294 | Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt | Breakfast Cereals | 1.00 mg | 9% |
| 1295 | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.00 mg | 9% |
| 1296 | Snacks, bagel chips, plain | Snacks | 1.00 mg | 9% |
| 1297 | Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches | Breakfast Cereals | 1.00 mg | 9% |
| 1298 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries | Breakfast Cereals | 1.00 mg | 9% |
| 1299 | Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) | Baked Products | 1.00 mg | 9% |
| 1300 | Peas, split, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.00 mg | 9% |
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