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 1351–1400 of 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1351 | Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, liquid concentrate, not reconstituted | Baby Foods | 0.96 mg | 9% |
| 1352 | Gravy, brown instant, dry | Soups, Sauces, and Gravies | 0.96 mg | 9% |
| 1353 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, liquid concentrate | Baby Foods | 0.96 mg | 9% |
| 1354 | Nuts, coconut cream, raw (liquid expressed from grated meat) | Nut and Seed Products | 0.96 mg | 9% |
| 1355 | Mushrooms, shiitake, stir-fried | Vegetables and Vegetable Products | 0.96 mg | 9% |
| 1356 | Bread, cheese | Baked Products | 0.96 mg | 9% |
| 1357 | Lima beans, large, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.95 mg | 9% |
| 1358 | Lima beans, large, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.95 mg | 9% |
| 1359 | Chili with beans, microwavable bowls | Meals, Entrees, and Side Dishes | 0.95 mg | 9% |
| 1360 | Bread, white wheat | Baked Products | 0.95 mg | 9% |
| 1361 | Crackers, saltines, fat-free, low-sodium | Baked Products | 0.94 mg | 9% |
| 1362 | Rolls, hard (includes kaiser) | Baked Products | 0.94 mg | 9% |
| 1363 | Croissants, cheese | Baked Products | 0.94 mg | 9% |
| 1364 | Pretzels, soft, unsalted | Snacks | 0.94 mg | 9% |
| 1365 | Tortillas, ready-to-bake or -fry, corn, without added salt | Baked Products | 0.94 mg | 9% |
| 1366 | Cookies, chocolate chip, prepared from recipe, made with butter | Baked Products | 0.94 mg | 9% |
| 1367 | Croutons, seasoned | Baked Products | 0.94 mg | 9% |
| 1368 | Wheat flour, white (industrial), 9% protein, bleached, unenriched | Cereal Grains and Pasta | 0.94 mg | 9% |
| 1369 | Wheat flour, white (industrial), 9% protein, bleached, enriched | Cereal Grains and Pasta | 0.94 mg | 9% |
| 1370 | Milk, canned, condensed, sweetened | Dairy and Egg Products | 0.94 mg | 9% |
| 1371 | Candies, REESE'S, FAST BREAK, milk chocolate peanut butter and soft nougats | Sweets | 0.94 mg | 9% |
| 1372 | Pretzels, soft | Snacks | 0.94 mg | 9% |
| 1373 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 0.94 mg | 9% |
| 1374 | Cookies, chocolate chip, prepared from recipe, made with margarine | Baked Products | 0.93 mg | 8% |
| 1375 | Bread, stuffing, dry mix | Baked Products | 0.93 mg | 8% |
| 1376 | Rosemary, fresh | Spices and Herbs | 0.93 mg | 8% |
| 1377 | Cookies, oatmeal, prepared from recipe, without raisins | Baked Products | 0.93 mg | 8% |
| 1378 | Babyfood, cereal, oatmeal, with honey, prepared with whole milk | Baby Foods | 0.93 mg | 8% |
| 1379 | Nuts, chestnuts, chinese, roasted | Nut and Seed Products | 0.93 mg | 8% |
| 1380 | Candies, MR. GOODBAR Chocolate Bar | Sweets | 0.93 mg | 8% |
| 1381 | Carob flour | Legumes and Legume Products | 0.92 mg | 8% |
| 1382 | Babyfood, cereal, oatmeal, prepared with whole milk | Baby Foods | 0.92 mg | 8% |
| 1383 | Cheese, goat, soft type | Dairy and Egg Products | 0.92 mg | 8% |
| 1384 | Potatoes, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 0.92 mg | 8% |
| 1385 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 0.92 mg | 8% |
| 1386 | Candies, MARS SNACKFOOD US, TWIX chocolate fudge cookie bars | Sweets | 0.92 mg | 8% |
| 1387 | Baobab powder | Fruits and Fruit Juices | 0.92 mg | 8% |
| 1388 | Snacks, pretzels, hard, confectioner's coating, chocolate-flavor | Snacks | 0.92 mg | 8% |
| 1389 | Snacks, potato chips, made from dried potatoes (preformed), multigrain | Snacks | 0.91 mg | 8% |
| 1390 | Beverages, chocolate-flavor beverage mix for milk, powder, with added nutrients, prepared with whole milk | Beverages | 0.91 mg | 8% |
| 1391 | Lasagna, cheese, frozen, prepared | Meals, Entrees, and Side Dishes | 0.91 mg | 8% |
| 1392 | Dill weed, fresh | Spices and Herbs | 0.91 mg | 8% |
| 1393 | Potato soup, instant, dry mix | Soups, Sauces, and Gravies | 0.91 mg | 8% |
| 1394 | Soybeans, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.91 mg | 8% |
| 1395 | Potatoes, mashed, dehydrated, granules without milk, dry form | Vegetables and Vegetable Products | 0.91 mg | 8% |
| 1396 | Snacks, potato chips, cheese-flavor | Snacks | 0.91 mg | 8% |
| 1397 | Soybeans, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.91 mg | 8% |
| 1398 | Millet, cooked | Cereal Grains and Pasta | 0.91 mg | 8% |
| 1399 | Restaurant, Latino, bunuelos (fried yeast bread) | Restaurant Foods | 0.91 mg | 8% |
| 1400 | Beans, kidney, royal red, mature seeds, cooked, boiled with salt | Legumes and Legume Products | 0.90 mg | 8% |
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