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 1701–1750 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1701 | Stew, steamed corn (Navajo) | American Indian/Alaska Native Foods | 1.55 mg | 14% | USDA_SR |
| 1702 | Candies, truffles, homemade | Sweets | 1.55 mg | 14% | CNF |
| 1703 | Beverage mix, chocolate flavour, powder | Beverages | 1.55 mg | 14% | CNF |
| 1704 | Bread, chapati or roti, whole wheat, commercially prepared, frozen | Baked Products | 1.54 mg | 14% | USDA_SR |
| 1705 | DOMINO'S 14" Cheese Pizza, Crunchy Thin Crust | Fast Foods | 1.54 mg | 14% | USDA_SR |
| 1706 | Gravy, mushroom, dry, powder | Soups, Sauces, and Gravies | 1.54 mg | 14% | USDA_SR |
| 1707 | Indian, bread, chapati or roti, whole-wheat | Baked Products | 1.54 mg | 14% | CNF |
| 1708 | Fast foods, mexican, enchilada with cheese | Fast Foods | 1.54 mg | 14% | CNF |
| 1709 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 1.54 mg | 14% | CNF |
| 1710 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.53 mg | 14% | USDA_SR |
| 1711 | Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.53 mg | 14% | USDA_SR |
| 1712 | Candies, TOBLERONE, milk chocolate with honey and almond nougat | Sweets | 1.53 mg | 14% | USDA_SR |
| 1713 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 1.53 mg | 14% | CNF |
| 1714 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 1.53 mg | 14% | CNF |
| 1715 | Cereal, ready to eat, Alpha-bits, Post | Breakfast cereals | 1.53 mg | 14% | CNF |
| 1716 | Bread, pita, whole-wheat | Baked Products | 1.52 mg | 14% | USDA_SR |
| 1717 | LITTLE CAESARS 14" Cheese Pizza, Large Deep Dish Crust | Fast Foods | 1.52 mg | 14% | USDA_SR |
| 1718 | Bagels, multigrain | Baked Products | 1.52 mg | 14% | USDA_SR |
| 1719 | Bread, pita, whole-wheat | Baked Products | 1.52 mg | 14% | CNF |
| 1720 | Snacks, potato chips, lightly salted | Snacks | 1.51 mg | 14% | USDA_SR |
| 1721 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 1.51 mg | 14% | USDA_SR |
| 1722 | Beverages, ABBOTT, ENSURE PLUS, ready-to-drink | Beverages | 1.51 mg | 14% | USDA_SR |
| 1723 | Snacks, potato chips, lightly salted | Snacks | 1.51 mg | 14% | CNF |
| 1724 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 1.51 mg | 14% | CNF |
| 1725 | Crackers, melba toast, wheat | Baked Products | 1.50 mg | 14% | USDA_SR |
| 1726 | Snacks, soy chips or crisps, salted | Snacks | 1.50 mg | 14% | USDA_SR |
| 1727 | Muffins, wheat bran, dry mix | Baked Products | 1.50 mg | 14% | USDA_SR |
| 1728 | Bread, whole-wheat, prepared from recipe | Baked Products | 1.50 mg | 14% | USDA_SR |
| 1729 | Falafel, home-prepared | Legumes and Legume Products | 1.50 mg | 14% | USDA_SR |
| 1730 | Cheese, cream, fat free | Dairy and Egg Products | 1.50 mg | 14% | USDA_SR |
| 1731 | Babyfood, cereal, rice, with bananas, dry | Baby Foods | 1.50 mg | 14% | USDA_SR |
| 1732 | Candies, sweet chocolate | Sweets | 1.50 mg | 14% | USDA_SR |
| 1733 | Snacks, granola bars, soft, uncoated, plain | Snacks | 1.50 mg | 14% | USDA_SR |
| 1734 | Cracker, roasted vegetable | Baked Products | 1.50 mg | 14% | CNF |
| 1735 | Cracker, cheese, Asiago | Baked Products | 1.50 mg | 14% | CNF |
| 1736 | Instant breakfast, powder, chocolate, prepared with 2% milk | Beverages | 1.50 mg | 14% | CNF |
| 1737 | Granola bar, chewy, chocolate chip | Baked Products | 1.50 mg | 14% | CNF |
| 1738 | Snacks, soy chips or crisps, salted | Snacks | 1.50 mg | 14% | CNF |
| 1739 | Cheese, cream, fat free | Dairy and Egg Products | 1.50 mg | 14% | CNF |
| 1740 | Candies, bars, sweet chocolate | Sweets | 1.50 mg | 14% | CNF |
| 1741 | Muffin, wheat bran, dry mix, unprepared | Baked Products | 1.50 mg | 14% | CNF |
| 1742 | Cracker, melba toast, wheat | Baked Products | 1.50 mg | 14% | CNF |
| 1743 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 1.50 mg | 14% | CNF |
| 1744 | Bread, pumpernickel, toasted | Baked Products | 1.50 mg | 14% | CNF |
| 1745 | Falafel, homemade | Legumes and Legume Products | 1.50 mg | 14% | CNF |
| 1746 | Sauce, alfredo mix, dry | Soups, Sauces, and Gravies | 1.49 mg | 14% | USDA_SR |
| 1747 | PIZZA HUT 14" Cheese Pizza, Stuffed Crust | Fast Foods | 1.49 mg | 14% | USDA_SR |
| 1748 | Fast Food, Pizza Chain, 14" pizza, cheese topping, stuffed crust | Fast Foods | 1.49 mg | 14% | USDA_SR |
| 1749 | Pizza, cheese topping, thin crust, frozen, cooked | Fast Foods | 1.49 mg | 14% | USDA_SR |
| 1750 | Puddings, chocolate flavor, low calorie, regular, dry mix | Sweets | 1.49 mg | 14% | USDA_SR |
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