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 1451–1500 of 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1451 | Mushrooms, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.87 mg | 8% |
| 1452 | Garlic bread, frozen | Baked Products | 0.87 mg | 8% |
| 1453 | Snacks, candy bits, yogurt covered with vitamin C | Snacks | 0.86 mg | 8% |
| 1454 | Beans, kidney, california red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.86 mg | 8% |
| 1455 | Beans, kidney, california red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.86 mg | 8% |
| 1456 | Cookies, peanut butter, commercially prepared, regular | Baked Products | 0.86 mg | 8% |
| 1457 | Bread, egg, toasted | Baked Products | 0.86 mg | 8% |
| 1458 | Ice cream cone, chocolate covered, with nuts, flavors other than chocolate | Dairy and Egg Products | 0.86 mg | 8% |
| 1459 | Fast foods, burrito, with beans and cheese | Fast Foods | 0.86 mg | 8% |
| 1460 | TACO BELL, Bean Burrito | Fast Foods | 0.86 mg | 8% |
| 1461 | Amaranth grain, cooked | Cereal Grains and Pasta | 0.86 mg | 8% |
| 1462 | TACO BELL, Nachos | Fast Foods | 0.86 mg | 8% |
| 1463 | Fast foods, nachos, with cheese | Fast Foods | 0.86 mg | 8% |
| 1464 | Snacks, crisped rice bar, chocolate chip | Snacks | 0.86 mg | 8% |
| 1465 | Rolls, dinner, sweet | Baked Products | 0.85 mg | 8% |
| 1466 | Corn dogs, frozen, prepared | Meals, Entrees, and Side Dishes | 0.85 mg | 8% |
| 1467 | Beverages, SLIMFAST, Meal replacement, High Protein Shake, Ready-To-Drink, 3-2-1 plan | Beverages | 0.85 mg | 8% |
| 1468 | Snacks, yucca (cassava) chips, salted | Snacks | 0.85 mg | 8% |
| 1469 | Snacks, pretzels, hard, plain, made with unenriched flour, unsalted | Snacks | 0.85 mg | 8% |
| 1470 | Snacks, pretzels, hard, plain, made with unenriched flour, salted | Snacks | 0.85 mg | 8% |
| 1471 | Spinach souffle | Vegetables and Vegetable Products | 0.85 mg | 8% |
| 1472 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 0.85 mg | 8% |
| 1473 | Wheat flours, bread, unenriched | Cereal Grains and Pasta | 0.85 mg | 8% |
| 1474 | Wheat flour, white, bread, enriched | Cereal Grains and Pasta | 0.85 mg | 8% |
| 1475 | Vital wheat gluten | Cereal Grains and Pasta | 0.85 mg | 8% |
| 1476 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 0.85 mg | 8% |
| 1477 | Mung beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.84 mg | 8% |
| 1478 | Pancakes, plain, dry mix, incomplete (includes buttermilk) | Baked Products | 0.84 mg | 8% |
| 1479 | Bread, pita, white, enriched | Baked Products | 0.84 mg | 8% |
| 1480 | Milk and cereal bar | Snacks | 0.84 mg | 8% |
| 1481 | Mung beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.84 mg | 8% |
| 1482 | Beans, cranberry (roman), mature seeds, canned | Legumes and Legume Products | 0.84 mg | 8% |
| 1483 | Bread, pita, white, unenriched | Baked Products | 0.84 mg | 8% |
| 1484 | Pasta mix, Italian lasagna, unprepared | Meals, Entrees, and Side Dishes | 0.84 mg | 8% |
| 1485 | Wheat flour, white (industrial), 11.5% protein, unbleached, enriched | Cereal Grains and Pasta | 0.84 mg | 8% |
| 1486 | Wheat flour, white (industrial), 11.5% protein, bleached, unenriched | Cereal Grains and Pasta | 0.84 mg | 8% |
| 1487 | Wheat flour, white (industrial), 11.5% protein, bleached, enriched | Cereal Grains and Pasta | 0.84 mg | 8% |
| 1488 | Bread, pan dulce, sweet yeast bread | Baked Products | 0.84 mg | 8% |
| 1489 | Mungo beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.83 mg | 8% |
| 1490 | Bread, reduced-calorie, oatmeal | Baked Products | 0.83 mg | 8% |
| 1491 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 0.83 mg | 8% |
| 1492 | Horseradish, prepared | Spices and Herbs | 0.83 mg | 8% |
| 1493 | Yogurt, vanilla flavor, lowfat milk, sweetened with low calorie sweetener | Dairy and Egg Products | 0.83 mg | 8% |
| 1494 | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 0.83 mg | 8% |
| 1495 | Mungo beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.83 mg | 8% |
| 1496 | Yogurt, vanilla, low fat, fortified with vitamin D | Dairy and Egg Products | 0.83 mg | 8% |
| 1497 | Pasta, gluten-free, brown rice flour, cooked, TINKYADA | Cereal Grains and Pasta | 0.83 mg | 8% |
| 1498 | Yogurt, vanilla, non-fat | Dairy and Egg Products | 0.83 mg | 8% |
| 1499 | Yogurt, vanilla, low fat. | Dairy and Egg Products | 0.83 mg | 8% |
| 1500 | Seeds, breadfruit seeds, boiled | Nut and Seed Products | 0.83 mg | 8% |
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