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 1551–1600 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1551 | Bread, 60% whole wheat, commercial, toasted | Baked Products | 1.74 mg | 16% | CNF |
| 1552 | English muffin, whole wheat, toasted | Baked Products | 1.74 mg | 16% | CNF |
| 1553 | Cereal, ready to eat, Shreddies, honey, Post | Breakfast cereals | 1.74 mg | 16% | CNF |
| 1554 | Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink | Beverages | 1.73 mg | 16% | USDA_SR |
| 1555 | Corn flour, whole-grain, yellow | Cereal Grains and Pasta | 1.73 mg | 16% | USDA_SR |
| 1556 | Corn flour, whole-grain, white | Cereal Grains and Pasta | 1.73 mg | 16% | USDA_SR |
| 1557 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 1.73 mg | 16% | CNF |
| 1558 | Grains, corn flour, yellow, whole-grain | Cereals, Grains and Pasta | 1.73 mg | 16% | CNF |
| 1559 | Cereals, oats, instant, fortified, maple and brown sugar, dry | Breakfast Cereals | 1.72 mg | 16% | USDA_SR |
| 1560 | Soybean, curd cheese | Legumes and Legume Products | 1.72 mg | 16% | USDA_SR |
| 1561 | Cereals ready-to-eat, WEETABIX whole grain cereal | Breakfast Cereals | 1.72 mg | 16% | USDA_SR |
| 1562 | Van's, The Perfect 10, Crispy Six Whole Grain + Four Seed Baked Crackers, Gluten Free | Baked Products | 1.72 mg | 16% | USDA_SR |
| 1563 | Soybean, curd cheese | Legumes and Legume Products | 1.72 mg | 16% | CNF |
| 1564 | Pie, tourtiere, commercial | Baked Products | 1.72 mg | 16% | CNF |
| 1565 | Cereal, ready to eat, Cheerios: honey nut, General Mills | Breakfast cereals | 1.72 mg | 16% | CNF |
| 1566 | Rice, black, unenriched, raw | Cereal Grains and Pasta | 1.72 mg | 16% | USDA_FF |
| 1567 | Tomato powder | Vegetables and Vegetable Products | 1.71 mg | 16% | USDA_SR |
| 1568 | Noodles, japanese, soba, dry | Cereal Grains and Pasta | 1.71 mg | 16% | USDA_SR |
| 1569 | Granola bar, chewy, sweet and salty | Baked Products | 1.71 mg | 16% | CNF |
| 1570 | Pasta, Japanese noodles, soba, dry | Cereals, Grains and Pasta | 1.71 mg | 16% | CNF |
| 1571 | Tomato powder | Vegetables and Vegetable Products | 1.71 mg | 16% | CNF |
| 1572 | Cereal, ready to eat, Harvest Crunch: Honey Nut, Light and Crisp, Quaker | Breakfast cereals | 1.71 mg | 16% | CNF |
| 1573 | Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry | Breakfast Cereals | 1.70 mg | 15% | USDA_SR |
| 1574 | Bread, multi-grain (includes whole-grain) | Baked Products | 1.70 mg | 15% | USDA_SR |
| 1575 | Snacks, granola bars, soft, uncoated, peanut butter and chocolate chip | Snacks | 1.70 mg | 15% | USDA_SR |
| 1576 | Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, dry | Babyfoods | 1.70 mg | 15% | CNF |
| 1577 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 1.70 mg | 15% | CNF |
| 1578 | Cereal, ready to eat, Special K: with Red Berries, Kellogg's | Breakfast cereals | 1.70 mg | 15% | CNF |
| 1579 | Bread, multigrain, toasted | Baked Products | 1.70 mg | 15% | CNF |
| 1580 | Babyfood, cereal, rice, with milk powder and fruit, dry | Babyfoods | 1.70 mg | 15% | CNF |
| 1581 | Beverages, tea, instant, decaffeinated, unsweetened | Beverages | 1.69 mg | 15% | USDA_SR |
| 1582 | Beverages, tea, instant, unsweetened, powder | Beverages | 1.69 mg | 15% | USDA_SR |
| 1583 | Tea, instant, unsweetened, powder, decaffeinated | Beverages | 1.69 mg | 15% | CNF |
| 1584 | Tea, instant, unsweetened, powder | Beverages | 1.69 mg | 15% | CNF |
| 1585 | Millet, raw | Cereal Grains and Pasta | 1.68 mg | 15% | USDA_SR |
| 1586 | Babyfood, cereal, rice, with milk powder, dry | Babyfoods | 1.68 mg | 15% | CNF |
| 1587 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 1.68 mg | 15% | CNF |
| 1588 | Grains, millet, dry | Cereals, Grains and Pasta | 1.68 mg | 15% | CNF |
| 1589 | DIGIORNO Pizza, cheese topping, cheese stuffed crust, frozen, baked | Fast Foods | 1.67 mg | 15% | USDA_SR |
| 1590 | Sorghum grain | Cereal Grains and Pasta | 1.67 mg | 15% | USDA_SR |
| 1591 | Candies, praline, prepared-from-recipe | Sweets | 1.67 mg | 15% | USDA_SR |
| 1592 | Candies, praline, homemade | Sweets | 1.67 mg | 15% | CNF |
| 1593 | Fast foods, mexican, burrito with beans and chili peppers | Fast Foods | 1.67 mg | 15% | CNF |
| 1594 | Grains, sorghum | Cereals, Grains and Pasta | 1.67 mg | 15% | CNF |
| 1595 | Flour, sorghum | Cereal Grains and Pasta | 1.66 mg | 15% | USDA_FF |
| 1596 | Tofu, hard, prepared with nigari | Legumes and Legume Products | 1.66 mg | 15% | USDA_SR |
| 1597 | Fast foods, egg, scrambled | Fast Foods | 1.66 mg | 15% | USDA_SR |
| 1598 | Fast foods, egg, scrambled | Fast Foods | 1.66 mg | 15% | CNF |
| 1599 | Bread, whole wheat, commercial | Baked Products | 1.66 mg | 15% | CNF |
| 1600 | Cereal, hot, oats, instant: raisins and spice, dry, Quaker | Breakfast cereals | 1.66 mg | 15% | CNF |
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