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 1601–1650 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1601 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor | Snacks | 1.65 mg | 15% | USDA_SR |
| 1602 | Bread, whole-wheat, prepared from recipe, toasted | Baked Products | 1.65 mg | 15% | USDA_SR |
| 1603 | PIZZA HUT 12" Cheese Pizza, Hand-Tossed Crust | Fast Foods | 1.65 mg | 15% | USDA_SR |
| 1604 | Nutritional supplement for people with diabetes, liquid | Dairy and Egg Products | 1.65 mg | 15% | USDA_SR |
| 1605 | Wheat, sprouted | Cereal Grains and Pasta | 1.65 mg | 15% | USDA_SR |
| 1606 | Snacks, multigrain chips, plain | Snacks | 1.65 mg | 15% | CNF |
| 1607 | Grains, wheat, sprouted | Cereals, Grains and Pasta | 1.65 mg | 15% | CNF |
| 1608 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 1.65 mg | 15% | CNF |
| 1609 | Cereal, ready to eat, Lucky Charms, General Mills | Breakfast cereals | 1.65 mg | 15% | CNF |
| 1610 | Crackers, wheat, regular | Baked Products | 1.64 mg | 15% | USDA_SR |
| 1611 | KRAFT CHEEZ WHIZ Pasteurized Process Cheese Sauce | Dairy and Egg Products | 1.64 mg | 15% | USDA_SR |
| 1612 | PIZZA HUT 14" Cheese Pizza, THIN 'N CRISPY Crust | Fast Foods | 1.64 mg | 15% | USDA_SR |
| 1613 | Pancakes, whole wheat, dry mix, incomplete | Baked Products | 1.64 mg | 15% | USDA_SR |
| 1614 | Cracker, wheat | Baked Products | 1.64 mg | 15% | CNF |
| 1615 | Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills | Breakfast cereals | 1.64 mg | 15% | CNF |
| 1616 | PIZZA HUT 12" Cheese Pizza, Pan Crust | Fast Foods | 1.63 mg | 15% | USDA_SR |
| 1617 | Sorghum flour, whole-grain | Cereal Grains and Pasta | 1.63 mg | 15% | USDA_SR |
| 1618 | Grains, sorghum, flour | Cereals, Grains and Pasta | 1.63 mg | 15% | CNF |
| 1619 | Bagels, whole grain white | Baked Products | 1.62 mg | 15% | USDA_SR |
| 1620 | Candies, semisweet chocolate, made with butter | Sweets | 1.62 mg | 15% | USDA_SR |
| 1621 | Wasabi, root, raw | Vegetables and Vegetable Products | 1.62 mg | 15% | USDA_SR |
| 1622 | Candies, semisweet chocolate | Sweets | 1.62 mg | 15% | USDA_SR |
| 1623 | Wasabi, root, (Japanese horseradish), raw | Vegetables and Vegetable Products | 1.62 mg | 15% | CNF |
| 1624 | Candies, bars / chips, semisweet chocolate with butter | Sweets | 1.62 mg | 15% | CNF |
| 1625 | Sweets, chocolate, semisweet, made with butter | Sweets | 1.62 mg | 15% | CNF |
| 1626 | Candies, bars / chips, semisweet chocolate | Sweets | 1.62 mg | 15% | CNF |
| 1627 | Corn flour, masa harina, white or yellow, dry, raw | Cereal Grains and Pasta | 1.62 mg | 15% | USDA_FF |
| 1628 | Taco shells, baked | Baked Products | 1.61 mg | 15% | USDA_SR |
| 1629 | LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust | Fast Foods | 1.61 mg | 15% | USDA_SR |
| 1630 | Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies | Sweets | 1.61 mg | 15% | USDA_SR |
| 1631 | Candies, MARS SNACKFOOD US, TWIX Peanut Butter Cookie Bars | Sweets | 1.61 mg | 15% | USDA_SR |
| 1632 | Candies, bars, Twix peanut butter cookie | Sweets | 1.61 mg | 15% | CNF |
| 1633 | Candies, M&M's, plain chocolate candies | Sweets | 1.61 mg | 15% | CNF |
| 1634 | Taco shell, baked | Baked Products | 1.61 mg | 15% | CNF |
| 1635 | Crackers, wheat, low salt | Baked Products | 1.60 mg | 15% | USDA_SR |
| 1636 | Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors | Snacks | 1.60 mg | 15% | USDA_SR |
| 1637 | Cereals ready-to-eat, POST SELECTS Blueberry Morning | Breakfast Cereals | 1.60 mg | 15% | USDA_SR |
| 1638 | Muffins, English, whole-wheat | Baked Products | 1.60 mg | 15% | USDA_SR |
| 1639 | Wheat flour, white (industrial), 13% protein, bleached, unenriched | Cereal Grains and Pasta | 1.60 mg | 15% | USDA_SR |
| 1640 | Soup, cream of vegetable, dry, powder | Soups, Sauces, and Gravies | 1.60 mg | 15% | USDA_SR |
| 1641 | BURGER KING, WHOPPER, with cheese | Fast Foods | 1.60 mg | 15% | USDA_SR |
| 1642 | Snacks, granola bars, soft, uncoated, nut and raisin | Snacks | 1.60 mg | 15% | USDA_SR |
| 1643 | Luncheon slices, meatless | Legumes and Legume Products | 1.60 mg | 15% | USDA_SR |
| 1644 | Breakfast bars, oats, sugar, raisins, coconut (include granola bar) | Snacks | 1.60 mg | 15% | USDA_SR |
| 1645 | Wheat flour, white (industrial), 13% protein, bleached, enriched | Cereal Grains and Pasta | 1.60 mg | 15% | USDA_SR |
| 1646 | Lentils, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 1.60 mg | 15% | USDA_SR |
| 1647 | Lentils, sprouted, cooked, stir-fried, without salt | Vegetables and Vegetable Products | 1.60 mg | 15% | USDA_SR |
| 1648 | Acorn stew (Apache) | American Indian/Alaska Native Foods | 1.60 mg | 15% | USDA_SR |
| 1649 | Lentils, sprouted, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 1.60 mg | 15% | CNF |
| 1650 | Meatless, luncheon slices | Legumes and Legume Products | 1.60 mg | 15% | CNF |
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