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 1651–1700 of 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1651 | Bread, raisin, unenriched | Baked Products | 0.72 mg | 7% |
| 1652 | Leavening agents, baking powder, low-sodium | Baked Products | 0.72 mg | 7% |
| 1653 | Pancakes, plain, dry mix, complete (includes buttermilk) | Baked Products | 0.72 mg | 7% |
| 1654 | Danish pastry, cinnamon, enriched | Baked Products | 0.72 mg | 7% |
| 1655 | Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched | Baked Products | 0.72 mg | 7% |
| 1656 | Cookies, brownies, commercially prepared | Baked Products | 0.72 mg | 7% |
| 1657 | Bread, raisin, enriched | Baked Products | 0.72 mg | 7% |
| 1658 | Cereals, corn grits, white, regular and quick, enriched, dry | Breakfast Cereals | 0.72 mg | 7% |
| 1659 | Infant Formula, MEAD JOHNSON, ENFAMIL, ENFACARE, ready-to-feed, with ARA and DHA | Baby Foods | 0.72 mg | 7% |
| 1660 | McDONALD'S, RANCH SNACK WRAP, Crispy | Fast Foods | 0.72 mg | 7% |
| 1661 | Peas, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.72 mg | 7% |
| 1662 | CHICK-FIL-A, Chick-n-Strips | Fast Foods | 0.72 mg | 7% |
| 1663 | Mushrooms, canned, drained solids | Vegetables and Vegetable Products | 0.72 mg | 7% |
| 1664 | Candies, NESTLE, BABY RUTH Bar | Sweets | 0.72 mg | 7% |
| 1665 | Cookies, oatmeal, refrigerated dough, baked | Baked Products | 0.71 mg | 6% |
| 1666 | Babyfood, beverage, GERBER, GRADUATES, FRUIT SPLASHERS | Baby Foods | 0.71 mg | 6% |
| 1667 | Burrito, bean and cheese, frozen | Meals, Entrees, and Side Dishes | 0.71 mg | 6% |
| 1668 | Tortillas, ready-to-bake or -fry, flour, without added calcium | Baked Products | 0.71 mg | 6% |
| 1669 | Wonton wrappers (includes egg roll wrappers) | Baked Products | 0.71 mg | 6% |
| 1670 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged | Nut and Seed Products | 0.71 mg | 6% |
| 1671 | Peas, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 0.71 mg | 6% |
| 1672 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 0.71 mg | 6% |
| 1673 | Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.71 mg | 6% |
| 1674 | Fiddlehead ferns, frozen, unprepared | Vegetables and Vegetable Products | 0.71 mg | 6% |
| 1675 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 0.71 mg | 6% |
| 1676 | Mushrooms, Chanterelle, raw | Vegetables and Vegetable Products | 0.71 mg | 6% |
| 1677 | Restaurant, Latino, Arroz con habichuelas colorados (Rice And Red Beans) | Restaurant Foods | 0.71 mg | 6% |
| 1678 | Snacks, potato chips, made from dried potatoes, sour-cream and onion-flavor | Snacks | 0.71 mg | 6% |
| 1679 | Beverages, fruit punch juice drink, frozen concentrate | Beverages | 0.70 mg | 6% |
| 1680 | English muffins, plain, enriched, without calcium propionate(includes sourdough) | Baked Products | 0.70 mg | 6% |
| 1681 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain | Legumes and Legume Products | 0.70 mg | 6% |
| 1682 | English muffins, plain, unenriched, without calcium propionate (includes sourdough) | Baked Products | 0.70 mg | 6% |
| 1683 | English muffins, plain, unenriched, with calcium propionate (includes sourdough) | Baked Products | 0.70 mg | 6% |
| 1684 | Rolls, dinner, plain, prepared from recipe, made with low fat (2%) milk | Baked Products | 0.70 mg | 6% |
| 1685 | Danish pastry, cheese | Baked Products | 0.70 mg | 6% |
| 1686 | Crackers, rye, sandwich-type with cheese filling | Baked Products | 0.70 mg | 6% |
| 1687 | Frijoles rojos volteados (Refried beans, red, canned) | Legumes and Legume Products | 0.70 mg | 6% |
| 1688 | Fast foods, burrito, with beans | Fast Foods | 0.70 mg | 6% |
| 1689 | Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST | Cereal Grains and Pasta | 0.70 mg | 6% |
| 1690 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch | Baked Products | 0.70 mg | 6% |
| 1691 | Soup, cream of asparagus, canned, condensed | Soups, Sauces, and Gravies | 0.70 mg | 6% |
| 1692 | Gravy, mushroom, canned | Soups, Sauces, and Gravies | 0.70 mg | 6% |
| 1693 | Gravy, au jus, dry | Soups, Sauces, and Gravies | 0.70 mg | 6% |
| 1694 | Potatoes, mashed, dehydrated, flakes without milk, dry form | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1695 | Syrup, maple, Canadian | Sweets | 0.70 mg | 6% |
| 1696 | Peas, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1697 | Potato pancakes | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1698 | Chicken, meatless | Legumes and Legume Products | 0.70 mg | 6% |
| 1699 | Wheat flour, white, all-purpose, unenriched | Cereal Grains and Pasta | 0.70 mg | 6% |
| 1700 | Wheat flour, white, all-purpose, enriched, calcium-fortified | Cereal Grains and Pasta | 0.70 mg | 6% |
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