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 1301–1350 of 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Apricots, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 1.00 mg | 9% |
| 1302 | Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt | Breakfast Cereals | 1.00 mg | 9% |
| 1303 | Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 1.00 mg | 9% |
| 1304 | Gravy, au jus, canned | Soups, Sauces, and Gravies | 1.00 mg | 9% |
| 1305 | Cornmeal, white, self-rising, degermed, enriched | Cereal Grains and Pasta | 1.00 mg | 9% |
| 1306 | Cornmeal, yellow, self-rising, degermed, enriched | Cereal Grains and Pasta | 1.00 mg | 9% |
| 1307 | Beans, fava, in pod, raw | Vegetables and Vegetable Products | 1.00 mg | 9% |
| 1308 | Candies, NESTLE, BUTTERFINGER Bar | Sweets | 1.00 mg | 9% |
| 1309 | Beverages, Malted drink mix, natural, powder, dairy based. | Beverages | 0.99 mg | 9% |
| 1310 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 0.99 mg | 9% |
| 1311 | Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup | Sweets | 0.99 mg | 9% |
| 1312 | Candies, crispy bar with peanut butter filling | Sweets | 0.99 mg | 9% |
| 1313 | Candies, HERSHEY, REESESTICKS crispy wafers, peanut butter, milk chocolate | Sweets | 0.99 mg | 9% |
| 1314 | Soybeans, green, raw | Vegetables and Vegetable Products | 0.99 mg | 9% |
| 1315 | Snacks, potato sticks | Snacks | 0.99 mg | 9% |
| 1316 | Candies, NESTLE, 100 GRAND Bar | Sweets | 0.99 mg | 9% |
| 1317 | Beans, pinto, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.98 mg | 9% |
| 1318 | Beverages, tea, instant, lemon, unsweetened | Beverages | 0.98 mg | 9% |
| 1319 | Doughnuts, cake-type, plain, chocolate-coated or frosted | Baked Products | 0.98 mg | 9% |
| 1320 | Beans, pinto, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.98 mg | 9% |
| 1321 | Egg substitute, liquid or frozen, fat free | Dairy and Egg Products | 0.98 mg | 9% |
| 1322 | PAPA JOHN'S 14" The Works Pizza, Original Crust | Fast Foods | 0.98 mg | 9% |
| 1323 | Crackers, multigrain | Baked Products | 0.98 mg | 9% |
| 1324 | Cereals, CREAM OF WHEAT, instant, dry | Breakfast Cereals | 0.98 mg | 9% |
| 1325 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 20 calories, ready-to-feed | Baby Foods | 0.98 mg | 9% |
| 1326 | Sauce, cheese, ready-to-serve | Soups, Sauces, and Gravies | 0.98 mg | 9% |
| 1327 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 24 calories ready-to-feed Low iron | Baby Foods | 0.98 mg | 9% |
| 1328 | ON THE BORDER, refried beans | Restaurant Foods | 0.98 mg | 9% |
| 1329 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 20 calories ready-to-feed Low iron | Baby Foods | 0.98 mg | 9% |
| 1330 | Pasta mix, Italian four cheese lasagna, unprepared | Meals, Entrees, and Side Dishes | 0.98 mg | 9% |
| 1331 | Snacks, potato chips, sour-cream-and-onion-flavor | Snacks | 0.98 mg | 9% |
| 1332 | Snacks, potato chips, barbecue-flavor | Snacks | 0.98 mg | 9% |
| 1333 | Rolls, dinner, rye | Baked Products | 0.97 mg | 9% |
| 1334 | Muffins, English, raisin-cinnamon (includes apple-cinnamon) | Baked Products | 0.97 mg | 9% |
| 1335 | Cookies, brownies, prepared from recipe | Baked Products | 0.97 mg | 9% |
| 1336 | English muffins, whole grain white | Baked Products | 0.97 mg | 9% |
| 1337 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), liquid concentrate, with ARA and DHA | Baby Foods | 0.97 mg | 9% |
| 1338 | Beverages, chocolate malt, powder, prepared with fat free milk | Beverages | 0.97 mg | 9% |
| 1339 | McDONALD'S, BIG BREAKFAST | Fast Foods | 0.97 mg | 9% |
| 1340 | Yogurt, plain, skim milk | Dairy and Egg Products | 0.97 mg | 9% |
| 1341 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.97 mg | 9% |
| 1342 | Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.97 mg | 9% |
| 1343 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Original | Baked Products | 0.97 mg | 9% |
| 1344 | Beans, pink, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.96 mg | 9% |
| 1345 | Cookies, graham crackers, plain or honey (includes cinnamon) | Baked Products | 0.96 mg | 9% |
| 1346 | Beverages, coffee, instant, mocha, sweetened | Beverages | 0.96 mg | 9% |
| 1347 | Beans, pink, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.96 mg | 9% |
| 1348 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, liquid concentrate | Baby Foods | 0.96 mg | 9% |
| 1349 | Snacks, pita chips, salted | Snacks | 0.96 mg | 9% |
| 1350 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, liquid concentrate, not reconstituted | Baby Foods | 0.96 mg | 9% |
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