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 1401–1450 of 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1401 | Beans, kidney, royal red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.90 mg | 8% |
| 1402 | Martha White Foods, Martha White's Buttermilk Biscuit Mix, dry | Baked Products | 0.90 mg | 8% |
| 1403 | Rolls, dinner, wheat | Baked Products | 0.90 mg | 8% |
| 1404 | Rolls, french | Baked Products | 0.90 mg | 8% |
| 1405 | Bagels, oat bran | Baked Products | 0.90 mg | 8% |
| 1406 | Pigeon peas (red gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.90 mg | 8% |
| 1407 | Pigeon peas (red gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.90 mg | 8% |
| 1408 | Cookies, chocolate cream covered biscuit sticks | Baked Products | 0.90 mg | 8% |
| 1409 | Soup, bean with frankfurters, canned, condensed | Soups, Sauces, and Gravies | 0.90 mg | 8% |
| 1410 | Babyfood, crackers, vegetable | Baby Foods | 0.90 mg | 8% |
| 1411 | Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.90 mg | 8% |
| 1412 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 0.90 mg | 8% |
| 1413 | Seeds, breadfruit seeds, raw | Nut and Seed Products | 0.90 mg | 8% |
| 1414 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds | Breakfast Cereals | 0.90 mg | 8% |
| 1415 | Puddings, chocolate, dry mix, regular | Sweets | 0.90 mg | 8% |
| 1416 | Mung beans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 0.90 mg | 8% |
| 1417 | Amaranth leaves, raw | Vegetables and Vegetable Products | 0.90 mg | 8% |
| 1418 | Crackers, cheese, reduced fat | Baked Products | 0.90 mg | 8% |
| 1419 | Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder | Beverages | 0.89 mg | 8% |
| 1420 | Beverages, tea, instant, decaffeinated, lemon, diet | Beverages | 0.89 mg | 8% |
| 1421 | Croutons, plain | Baked Products | 0.89 mg | 8% |
| 1422 | Bread, oat bran | Baked Products | 0.89 mg | 8% |
| 1423 | Chili con carne with beans, canned entree | Meals, Entrees, and Side Dishes | 0.89 mg | 8% |
| 1424 | Yogurt, plain, low fat | Dairy and Egg Products | 0.89 mg | 8% |
| 1425 | Yogurt parfait, lowfat, with fruit and granola | Fast Foods | 0.89 mg | 8% |
| 1426 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.89 mg | 8% |
| 1427 | Candies, MARS SNACKFOOD US, MILKY WAY Midnight Bar | Sweets | 0.89 mg | 8% |
| 1428 | Beans, great northern, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.88 mg | 8% |
| 1429 | Popovers, dry mix, unenriched | Baked Products | 0.88 mg | 8% |
| 1430 | Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) | Baked Products | 0.88 mg | 8% |
| 1431 | Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 0.88 mg | 8% |
| 1432 | Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) | Baked Products | 0.88 mg | 8% |
| 1433 | Bread, sticks, plain | Baked Products | 0.88 mg | 8% |
| 1434 | Bread, roll, Mexican, bollilo | Baked Products | 0.88 mg | 8% |
| 1435 | Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry | Breakfast Cereals | 0.88 mg | 8% |
| 1436 | Beans, great northern, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.88 mg | 8% |
| 1437 | Popovers, dry mix, enriched | Baked Products | 0.88 mg | 8% |
| 1438 | Sauce, pesto, ready-to-serve, shelf stable | Soups, Sauces, and Gravies | 0.88 mg | 8% |
| 1439 | Gravy, onion, dry, mix | Soups, Sauces, and Gravies | 0.88 mg | 8% |
| 1440 | Amaranth leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.88 mg | 8% |
| 1441 | Amaranth leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.88 mg | 8% |
| 1442 | Restaurant, Mexican, refried beans | Restaurant Foods | 0.88 mg | 8% |
| 1443 | Pie, pecan, commercially prepared | Baked Products | 0.87 mg | 8% |
| 1444 | Soy sauce made from soy and wheat (shoyu) | Legumes and Legume Products | 0.87 mg | 8% |
| 1445 | Crackers, wheat, sandwich, with cheese filling | Baked Products | 0.87 mg | 8% |
| 1446 | Lasagna, Vegetable, frozen, baked | Meals, Entrees, and Side Dishes | 0.87 mg | 8% |
| 1447 | Cereals, MALT-O-MEAL, chocolate, dry | Breakfast Cereals | 0.87 mg | 8% |
| 1448 | Nuts, chestnuts, chinese, raw | Nut and Seed Products | 0.87 mg | 8% |
| 1449 | Candies, peanut brittle, prepared-from-recipe | Sweets | 0.87 mg | 8% |
| 1450 | Mushrooms, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.87 mg | 8% |
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