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 101–150 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Seeds, sunflower seed flour, partially defatted | Nuts and Seeds | 4.95 mg | 45% |
| 102 | Nuts, almonds, toasted, unblanched | Nuts and Seeds | 4.92 mg | 45% |
| 103 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 4.90 mg | 45% |
| 104 | Tofu, koyadofu, dried-frozen (prepared with calcium sulphate) | Legumes and Legume Products | 4.90 mg | 45% |
| 105 | Soybeans, dry, raw | Legumes and Legume Products | 4.89 mg | 44% |
| 106 | Seeds, sunflower seed butter | Nuts and Seeds | 4.89 mg | 44% |
| 107 | Seeds, sunflower seed butter, salted | Nuts and Seeds | 4.89 mg | 44% |
| 108 | Cereal, ready to eat, All Bran Strawberry Bites, Kellogg's | Breakfast cereals | 4.84 mg | 44% |
| 109 | Spices, cumin seed | Spices and Herbs | 4.80 mg | 44% |
| 110 | Soybeans, dry, roasted | Legumes and Legume Products | 4.77 mg | 43% |
| 111 | Lupins, raw | Legumes and Legume Products | 4.75 mg | 43% |
| 112 | Spices, parsley, dried | Spices and Herbs | 4.75 mg | 43% |
| 113 | Spices, coriander leaf (cilantro), dried | Spices and Herbs | 4.72 mg | 43% |
| 114 | Spices, sage, ground | Spices and Herbs | 4.70 mg | 43% |
| 115 | Spices, curry powder | Spices and Herbs | 4.70 mg | 43% |
| 116 | Spices, coriander seed (cilantro) | Spices and Herbs | 4.70 mg | 43% |
| 117 | Nuts, mixed nuts, oil roasted without peanuts, salted | Nuts and Seeds | 4.66 mg | 42% |
| 118 | Nuts, mixed nuts, oil roasted without peanuts | Nuts and Seeds | 4.66 mg | 42% |
| 119 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nuts and Seeds | 4.64 mg | 42% |
| 120 | Seeds, sesame butter, tahini, roasted and toasted kernels | Nuts and Seeds | 4.62 mg | 42% |
| 121 | Seeds, chia seeds, dried | Nuts and Seeds | 4.58 mg | 42% |
| 122 | Candied foods, ginger root, crystallized | Sweets | 4.58 mg | 42% |
| 123 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 4.57 mg | 42% |
| 124 | Nuts, mixed nuts, oil roasted without peanuts, lightly salted | Nuts and Seeds | 4.57 mg | 42% |
| 125 | Nuts, pecans, dried | Nuts and Seeds | 4.53 mg | 41% |
| 126 | Spices, turmeric, ground | Spices and Herbs | 4.50 mg | 41% |
| 127 | Beans, winged (goa beans), dry, raw | Legumes and Legume Products | 4.48 mg | 41% |
| 128 | Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's | Breakfast cereals | 4.48 mg | 41% |
| 129 | Nuts, pecans, oil roasted, salted | Nuts and Seeds | 4.47 mg | 41% |
| 130 | Nuts, pecans, oil roasted | Nuts and Seeds | 4.47 mg | 41% |
| 131 | Nuts, cashew butter, plain, salted | Nuts and Seeds | 4.43 mg | 40% |
| 132 | Peanuts, Virginia, raw | Legumes and Legume Products | 4.43 mg | 40% |
| 133 | Milk, dry, skim, powder, instant | Dairy and Egg Products | 4.41 mg | 40% |
| 134 | Snacks, Clif bar, all flavours | Snacks | 4.41 mg | 40% |
| 135 | Soy protein concentrate (prepared with acid and water wash) | Legumes and Legume Products | 4.40 mg | 40% |
| 136 | Soy protein concentrate (prepared with alcohol) | Legumes and Legume Products | 4.40 mg | 40% |
| 137 | Cheese, swiss (emmental) | Dairy and Egg Products | 4.36 mg | 40% |
| 138 | Seeds, flaxseed (linseed), whole and ground | Nuts and Seeds | 4.34 mg | 39% |
| 139 | Spices, paprika | Spices and Herbs | 4.33 mg | 39% |
| 140 | Candies, halavah (halvah), plain | Sweets | 4.32 mg | 39% |
| 141 | Nuts, hickory nuts, dried | Nuts and Seeds | 4.31 mg | 39% |
| 142 | Cheese, cheddar, reduced fat (18%) | Dairy and Egg Products | 4.30 mg | 39% |
| 143 | Spices, savory, ground | Spices and Herbs | 4.30 mg | 39% |
| 144 | Spices, chili powder | Spices and Herbs | 4.30 mg | 39% |
| 145 | Nuts, pine nuts, pinyon, dried | Nuts and Seeds | 4.28 mg | 39% |
| 146 | Vermicelli, made from soy, dry | Legumes and Legume Products | 4.24 mg | 39% |
| 147 | Soup, cream, asparagus, dehydrated | Soups, Sauces and Gravies | 4.20 mg | 38% |
| 148 | Cheese, parmesan, dry grated | Dairy and Egg Products | 4.20 mg | 38% |
| 149 | Yeast extract spread | Vegetables and Vegetable Products | 4.19 mg | 38% |
| 150 | Grains, wheat, durum | Cereals, Grains and Pasta | 4.16 mg | 38% |
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