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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Babyfood, cereal, oatmeal, with applesauce and bananas, junior, fortified | Baby Foods | 7.50 mg | 68% |
| 102 | Babyfood, cereal, oatmeal, with applesauce and bananas, strained | Baby Foods | 7.50 mg | 68% |
| 103 | Spices, cardamom | Spices and Herbs | 7.47 mg | 68% |
| 104 | Cereals ready-to-eat, RALSTON Crispy Hexagons | Breakfast Cereals | 7.43 mg | 68% |
| 105 | Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS | Breakfast Cereals | 7.30 mg | 66% |
| 106 | Seeds, sesame butter, paste | Nut and Seed Products | 7.29 mg | 66% |
| 107 | Wheat bran, crude | Cereal Grains and Pasta | 7.27 mg | 66% |
| 108 | Cereals ready-to-eat, QUAKER, Oatmeal Squares | Breakfast Cereals | 7.18 mg | 65% |
| 109 | Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple | Breakfast Cereals | 7.18 mg | 65% |
| 110 | Seeds, sesame seeds, whole, roasted and toasted | Nut and Seed Products | 7.16 mg | 65% |
| 111 | Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon | Breakfast Cereals | 7.14 mg | 65% |
| 112 | Protein supplement, milk based, Muscle Milk, powder | Dairy and Egg Products | 7.14 mg | 65% |
| 113 | Beverages, ABBOTT, EAS whey protein powder | Beverages | 7.14 mg | 65% |
| 114 | Spices, basil, dried | Spices and Herbs | 7.10 mg | 65% |
| 115 | Spices, celery seed | Spices and Herbs | 6.93 mg | 63% |
| 116 | Beverages, chocolate-flavor beverage mix for milk, powder, with added nutrients | Beverages | 6.82 mg | 62% |
| 117 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS | Breakfast Cereals | 6.82 mg | 62% |
| 118 | Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS | Breakfast Cereals | 6.81 mg | 62% |
| 119 | Cocoa, dry powder, unsweetened | Sweets | 6.81 mg | 62% |
| 120 | Seeds, sesame seed kernels, dried (decorticated) | Nut and Seed Products | 6.73 mg | 61% |
| 121 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches | Breakfast Cereals | 6.70 mg | 61% |
| 122 | Cocoa, dry powder, hi-fat or breakfast, processed with alkali | Sweets | 6.70 mg | 61% |
| 123 | Smelt, dried (Alaska Native) | American Indian/Alaska Native Foods | 6.70 mg | 61% |
| 124 | Peanuts, virginia, oil-roasted, with salt | Legumes and Legume Products | 6.62 mg | 60% |
| 125 | Peanuts, virginia, oil-roasted, without salt | Legumes and Legume Products | 6.62 mg | 60% |
| 126 | Beverages, Protein powder soy based | Beverages | 6.60 mg | 60% |
| 127 | Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush | Snacks | 6.56 mg | 60% |
| 128 | Nuts, pine nuts, dried | Nut and Seed Products | 6.45 mg | 59% |
| 129 | Cocoa, dry powder, unsweetened, processed with alkali | Sweets | 6.37 mg | 58% |
| 130 | Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal | Breakfast Cereals | 6.36 mg | 58% |
| 131 | Desserts, rennin, tablets, unsweetened | Sweets | 6.36 mg | 58% |
| 132 | Wocas, dried seeds, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 6.33 mg | 58% |
| 133 | Whey, acid, dried | Dairy and Egg Products | 6.31 mg | 57% |
| 134 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE, with iron, powder, with ARA and DHA | Baby Foods | 6.20 mg | 56% |
| 135 | Beverages, Protein powder whey based | Beverages | 6.18 mg | 56% |
| 136 | Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA | Baby Foods | 6.18 mg | 56% |
| 137 | Spices, thyme, dried | Spices and Herbs | 6.18 mg | 56% |
| 138 | Cowpeas, catjang, mature seeds, raw | Legumes and Legume Products | 6.11 mg | 56% |
| 139 | Parsley, freeze-dried | Vegetables and Vegetable Products | 6.11 mg | 56% |
| 140 | Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, liquid concentrate, reconstituted, with ARA and DHA | Baby Foods | 6.10 mg | 55% |
| 141 | Infant formula, MEAD JOHNSON, ENFAMIL, PROSOBEE, with iron, powder, not reconstituted, with ARA and DHA | Baby Foods | 6.10 mg | 55% |
| 142 | Spices, mustard seed, ground | Spices and Herbs | 6.08 mg | 55% |
| 143 | Moose, liver, braised (Alaska Native) | American Indian/Alaska Native Foods | 6.07 mg | 55% |
| 144 | Sugars, maple | Sweets | 6.06 mg | 55% |
| 145 | Rice bran, crude | Cereal Grains and Pasta | 6.04 mg | 55% |
| 146 | Seeds, cottonseed kernels, roasted (glandless) | Nut and Seed Products | 6.00 mg | 55% |
| 147 | Cereals ready-to-eat, QUAKER, HONEY GRAHAM OH!S | Breakfast Cereals | 5.99 mg | 54% |
| 148 | Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES | Breakfast Cereals | 5.99 mg | 54% |
| 149 | Peanut flour, low fat | Legumes and Legume Products | 5.99 mg | 54% |
| 150 | Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES | Breakfast Cereals | 5.96 mg | 54% |
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