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 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1551 | Bread pudding, with raisins, homemade | Baked Products | 0.59 mg | 5% |
| 1552 | Chickpeas (garbanzo beans, bengal gram), canned, drained, rinsed | Legumes and Legume Products | 0.59 mg | 5% |
| 1553 | Beans, pinto, canned, drained and rinsed | Legumes and Legume Products | 0.59 mg | 5% |
| 1554 | Babyfood, vegetables, jarred, peas, all stages | Babyfoods | 0.59 mg | 5% |
| 1555 | Refried beans, canned, reduced sodium | Legumes and Legume Products | 0.58 mg | 5% |
| 1556 | Babyfood, cereal, barley, with milk powder, prepared with water | Babyfoods | 0.58 mg | 5% |
| 1557 | Babyfood, cereal, oat, with milk powder and fruit, prepared with water | Babyfoods | 0.58 mg | 5% |
| 1558 | Broadbeans (fava beans), fresh, raw | Vegetables and Vegetable Products | 0.58 mg | 5% |
| 1559 | Okra (gumbo), raw | Vegetables and Vegetable Products | 0.58 mg | 5% |
| 1560 | Peas and carrots, canned, solids and liquid | Vegetables and Vegetable Products | 0.58 mg | 5% |
| 1561 | Peas and onions, canned, solids and liquid | Vegetables and Vegetable Products | 0.58 mg | 5% |
| 1562 | Seaweed, agar, raw | Vegetables and Vegetable Products | 0.58 mg | 5% |
| 1563 | Refried beans, canned | Legumes and Legume Products | 0.58 mg | 5% |
| 1564 | Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 0.58 mg | 5% |
| 1565 | Cookie, chocolate sandwich, cream filling, chocolate-coated | Baked Products | 0.58 mg | 5% |
| 1566 | Cookie, shortbread, pecan, commercial | Baked Products | 0.58 mg | 5% |
| 1567 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 0.58 mg | 5% |
| 1568 | Dessert, frozen, ice cream, chocolate | Sweets | 0.58 mg | 5% |
| 1569 | Snacks, potato chips, dried potatoes, plain | Snacks | 0.58 mg | 5% |
| 1570 | Waffle, buttermilk, frozen, ready-to-heat, microwaved | Baked Products | 0.58 mg | 5% |
| 1571 | Candies, fudge, chocolate marshmallow, homemade | Sweets | 0.58 mg | 5% |
| 1572 | Dessert, frozen, ice cream, chocolate, reduced sugar | Sweets | 0.58 mg | 5% |
| 1573 | Cereal, hot, cream of wheat, instant: maple and brown sugar, dry | Breakfast cereals | 0.57 mg | 5% |
| 1574 | Cereal, hot, cream of wheat, instant: apple and cinnamon, dry | Breakfast cereals | 0.57 mg | 5% |
| 1575 | Peach, dried halves, sulphured, uncooked | Fruits and fruit juices | 0.57 mg | 5% |
| 1576 | Nuts, European chestnuts (sweet), roasted | Nuts and Seeds | 0.57 mg | 5% |
| 1577 | Milk shake (fast food), vanilla | Beverages | 0.57 mg | 5% |
| 1578 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 0.57 mg | 5% |
| 1579 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 0.57 mg | 5% |
| 1580 | Grains, bulgur, cooked | Cereals, Grains and Pasta | 0.57 mg | 5% |
| 1581 | Beverage mix, chocolate flavour, powder, with 2% M.F. milk | Beverages | 0.57 mg | 5% |
| 1582 | Cracker, cheese, sandwich, with cheese filling | Baked Products | 0.57 mg | 5% |
| 1583 | Cheese, cream, light | Dairy and Egg Products | 0.57 mg | 5% |
| 1584 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 0.57 mg | 5% |
| 1585 | Bread, Irish soda, homemade | Baked Products | 0.57 mg | 5% |
| 1586 | Cream, cereal (half and half), 10% M.F. | Dairy and Egg Products | 0.56 mg | 5% |
| 1587 | Cereal, ready to eat, Puffed Rice, unsweenened, Quaker | Breakfast cereals | 0.56 mg | 5% |
| 1588 | Chives, raw | Vegetables and Vegetable Products | 0.56 mg | 5% |
| 1589 | Spinach, frozen, unprepared | Vegetables and Vegetable Products | 0.56 mg | 5% |
| 1590 | Radish seeds, sprouted, with seed, raw | Vegetables and Vegetable Products | 0.56 mg | 5% |
| 1591 | Kale, raw | Vegetables and Vegetable Products | 0.56 mg | 5% |
| 1592 | Nuts, coconut milk (liquid from grated meat and water), canned | Nuts and Seeds | 0.56 mg | 5% |
| 1593 | Beans, pinto, canned, solids and liquid | Legumes and Legume Products | 0.56 mg | 5% |
| 1594 | Okara | Legumes and Legume Products | 0.56 mg | 5% |
| 1595 | Muffin, plain, homemade, made with 2% milk | Baked Products | 0.56 mg | 5% |
| 1596 | Pancake, plain, homemade | Baked Products | 0.56 mg | 5% |
| 1597 | Candies, fudge, vanilla, with nuts, homemade | Sweets | 0.56 mg | 5% |
| 1598 | Pasta, fresh-refrigerated, plain, cooked | Cereals, Grains and Pasta | 0.56 mg | 5% |
| 1599 | Cookie, chocolate chip, refrigerated dough, baked | Baked Products | 0.56 mg | 5% |
| 1600 | Beans, pinto, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.56 mg | 5% |
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