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 1501–1550 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1501 | Granola bar, chewy, fruit and/or nut | Baked Products | 1.82 mg | 17% | CNF |
| 1502 | Egg substitute, powder | Dairy and Egg Products | 1.82 mg | 17% | CNF |
| 1503 | Cereal, hot, oats, instant: dinosaur eggs, dry, Quaker | Breakfast cereals | 1.82 mg | 17% | CNF |
| 1504 | Grains, cornmeal (yellow), whole-grain | Cereals, Grains and Pasta | 1.82 mg | 17% | CNF |
| 1505 | Bread, protein (includes gluten) | Baked Products | 1.82 mg | 17% | CNF |
| 1506 | Nuts, coconut meat, desiccated, sweetened, shredded | Nuts and Seeds | 1.82 mg | 17% | CNF |
| 1507 | Babyfood, cereal, barley, with milk powder, dry | Babyfoods | 1.82 mg | 17% | CNF |
| 1508 | Cheese, cheddar or colby type, low fat (7% M.F.) | Dairy and Egg Products | 1.82 mg | 17% | CNF |
| 1509 | Thyme, fresh | Spices and Herbs | 1.81 mg | 16% | USDA_SR |
| 1510 | Cheese spread, American or Cheddar cheese base, reduced fat | Dairy and Egg Products | 1.81 mg | 16% | USDA_SR |
| 1511 | Cereal, ready to eat, On Track, President's Choice | Breakfast cereals | 1.81 mg | 16% | CNF |
| 1512 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments and vegetables | Fast Foods | 1.81 mg | 16% | CNF |
| 1513 | Fast foods, mexican, burrito with beans, cheese and chili peppers | Fast Foods | 1.81 mg | 16% | CNF |
| 1514 | Spices, thyme, fresh | Spices and Herbs | 1.81 mg | 16% | CNF |
| 1515 | DIGIORNO Pizza, cheese topping, thin crispy crust, frozen, baked | Fast Foods | 1.80 mg | 16% | USDA_SR |
| 1516 | Vegetarian meatloaf or patties | Legumes and Legume Products | 1.80 mg | 16% | USDA_SR |
| 1517 | Corn flour, yellow, masa, enriched | Cereal Grains and Pasta | 1.80 mg | 16% | USDA_SR |
| 1518 | Corn flour, masa, unenriched, white | Cereal Grains and Pasta | 1.80 mg | 16% | USDA_SR |
| 1519 | Corn flour, masa, enriched, white | Cereal Grains and Pasta | 1.80 mg | 16% | USDA_SR |
| 1520 | Meatballs, meatless | Legumes and Legume Products | 1.80 mg | 16% | USDA_SR |
| 1521 | Vegetarian meat loaf or patty, meatless | Legumes and Legume Products | 1.80 mg | 16% | CNF |
| 1522 | Meatless, meatballs | Legumes and Legume Products | 1.80 mg | 16% | CNF |
| 1523 | Cereal, ready to eat, Grainshop, Weetabix | Breakfast cereals | 1.80 mg | 16% | CNF |
| 1524 | Grains, corn flour, masa, yellow, U.S. enriched | Cereals, Grains and Pasta | 1.80 mg | 16% | CNF |
| 1525 | Cereal, ready to eat, Harvest Crunch: original, Quaker | Breakfast cereals | 1.80 mg | 16% | CNF |
| 1526 | Spaghetti, protein-fortified, dry, enriched (n x 6.25) | Cereal Grains and Pasta | 1.79 mg | 16% | USDA_SR |
| 1527 | Pasta, gluten-free, corn, dry | Cereal Grains and Pasta | 1.79 mg | 16% | USDA_SR |
| 1528 | Pasta, spaghetti, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 1.79 mg | 16% | CNF |
| 1529 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 1.79 mg | 16% | CNF |
| 1530 | Pasta, corn, dry | Cereals, Grains and Pasta | 1.79 mg | 16% | CNF |
| 1531 | Rice and Wheat cereal bar | Snacks | 1.78 mg | 16% | USDA_SR |
| 1532 | Snacks, KRAFT, CORNNUTS, plain | Snacks | 1.78 mg | 16% | USDA_SR |
| 1533 | Bread, whole grain (whole-wheat), commercial | Baked Products | 1.78 mg | 16% | CNF |
| 1534 | Snacks, corn nuts, plain | Snacks | 1.78 mg | 16% | CNF |
| 1535 | Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut | Snacks | 1.77 mg | 16% | USDA_SR |
| 1536 | Beans, adzuki, mature seed, cooked, boiled, with salt | Legumes and Legume Products | 1.77 mg | 16% | USDA_SR |
| 1537 | Beans, adzuki, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.77 mg | 16% | USDA_SR |
| 1538 | Babyfood, snack, GERBER, GRADUATES, YOGURT MELTS | Baby Foods | 1.77 mg | 16% | USDA_SR |
| 1539 | Bread, whole-wheat, commercially prepared | Baked Products | 1.77 mg | 16% | USDA_SR |
| 1540 | Beans, adzuki, boiled, salted | Legumes and Legume Products | 1.77 mg | 16% | CNF |
| 1541 | Beans, adzuki, boiled | Legumes and Legume Products | 1.77 mg | 16% | CNF |
| 1542 | Cereal, ready to eat, Corn Bran Squares, Quaker | Breakfast cereals | 1.77 mg | 16% | CNF |
| 1543 | Sorghum, whole grain, white, dry, raw | Cereal Grains and Pasta | 1.77 mg | 16% | USDA_FF |
| 1544 | Bread, whole-wheat, commercially prepared | Baked Products | 1.76 mg | 16% | USDA_FF |
| 1545 | Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies | Sweets | 1.76 mg | 16% | USDA_SR |
| 1546 | Candies, M&M's peanut chocolate candies | Sweets | 1.76 mg | 16% | CNF |
| 1547 | Flour, buckwheat | Cereal Grains and Pasta | 1.75 mg | 16% | USDA_FF |
| 1548 | Grains, rye flour, light | Cereals, Grains and Pasta | 1.75 mg | 16% | CNF |
| 1549 | School Lunch, pizza, BIG DADDY'S LS 16" 51% Whole Grain Rolled Edge Cheese Pizza, frozen | Fast Foods | 1.74 mg | 16% | USDA_SR |
| 1550 | Crackers, wheat, reduced fat | Baked Products | 1.74 mg | 16% | USDA_SR |
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