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 1801–1850 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1801 | Nuts, chestnuts, japanese, roasted | Nut and Seed Products | 1.43 mg | 13% | USDA_SR |
| 1802 | Candies, fudge, chocolate, with nuts, prepared-from-recipe | Sweets | 1.43 mg | 13% | USDA_SR |
| 1803 | Snacks, tortilla chips, ranch-flavor | Snacks | 1.43 mg | 13% | USDA_SR |
| 1804 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry | Cereals, Grains and Pasta | 1.43 mg | 13% | CNF |
| 1805 | Candies, bars, Nestle Crunch | Sweets | 1.43 mg | 13% | CNF |
| 1806 | Candies, fudge, chocolate with nuts, homemade | Sweets | 1.43 mg | 13% | CNF |
| 1807 | Snacks, tortilla chips, ranch | Snacks | 1.43 mg | 13% | CNF |
| 1808 | Bread crumbs, dry, grated, seasoned | Baked Products | 1.43 mg | 13% | CNF |
| 1809 | Nuts, Japanese chestnuts, roasted | Nuts and Seeds | 1.43 mg | 13% | CNF |
| 1810 | Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors | Snacks | 1.42 mg | 13% | USDA_SR |
| 1811 | Cereals ready-to-eat, QUAKER, MOTHER'S PEANUT BUTTER BUMPERS Cereal | Breakfast Cereals | 1.42 mg | 13% | USDA_SR |
| 1812 | Peppers, ancho, dried | Vegetables and Vegetable Products | 1.42 mg | 13% | USDA_SR |
| 1813 | Snacks, granola bar, fruit-filled, nonfat | Snacks | 1.42 mg | 13% | USDA_SR |
| 1814 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 1.42 mg | 13% | USDA_SR |
| 1815 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 1.42 mg | 13% | USDA_SR |
| 1816 | Babyfood, cereal, wheat, with milk powder, dry | Babyfoods | 1.42 mg | 13% | CNF |
| 1817 | Cheese, processed product, cheddar, reduced fat, spread | Dairy and Egg Products | 1.42 mg | 13% | CNF |
| 1818 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 1.42 mg | 13% | CNF |
| 1819 | Pepper, ancho, dried | Vegetables and Vegetable Products | 1.42 mg | 13% | CNF |
| 1820 | Nuts, almonds, oil roasted, blanched, salted | Nuts and Seeds | 1.42 mg | 13% | CNF |
| 1821 | Nuts, almonds, oil roasted, blanched | Nuts and Seeds | 1.42 mg | 13% | CNF |
| 1822 | Cowpeas (black-eyed peas), immature seeds, frozen, boiled, drained | Vegetables and Vegetable Products | 1.42 mg | 13% | CNF |
| 1823 | Snacks, granola bars, soft, almond, confectioners coating | Snacks | 1.41 mg | 13% | USDA_SR |
| 1824 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 1.41 mg | 13% | USDA_SR |
| 1825 | Sauce, sofrito, prepared from recipe | Soups, Sauces, and Gravies | 1.41 mg | 13% | USDA_SR |
| 1826 | Nuts, chestnuts, chinese, dried | Nut and Seed Products | 1.41 mg | 13% | USDA_SR |
| 1827 | Pasta, dry, enriched | Cereal Grains and Pasta | 1.41 mg | 13% | USDA_SR |
| 1828 | Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip | Snacks | 1.41 mg | 13% | USDA_SR |
| 1829 | Pasta, dry, unenriched | Cereal Grains and Pasta | 1.41 mg | 13% | USDA_SR |
| 1830 | Babyfood, cereal, rice, with yogourt, with fruit, dry | Babyfoods | 1.41 mg | 13% | CNF |
| 1831 | Cereal, ready to eat, Nesquik, General Mills | Breakfast cereals | 1.41 mg | 13% | CNF |
| 1832 | Fast foods, entree, chili con carne | Fast Foods | 1.41 mg | 13% | CNF |
| 1833 | Pasta, macaroni (elbow), unenriched, dry | Cereals, Grains and Pasta | 1.41 mg | 13% | CNF |
| 1834 | Pasta, spaghetti, unenriched, dry | Cereals, Grains and Pasta | 1.41 mg | 13% | CNF |
| 1835 | Pasta, spaghetti, enriched, dry | Cereals, Grains and Pasta | 1.41 mg | 13% | CNF |
| 1836 | Pasta, macaroni (elbow), enriched, dry | Cereals, Grains and Pasta | 1.41 mg | 13% | CNF |
| 1837 | Nuts, Chinese chestnuts, dried | Nuts and Seeds | 1.41 mg | 13% | CNF |
| 1838 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 1.41 mg | 13% | CNF |
| 1839 | Taco shells, baked, without added salt | Baked Products | 1.40 mg | 13% | USDA_SR |
| 1840 | Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) | Baked Products | 1.40 mg | 13% | USDA_SR |
| 1841 | Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors | Snacks | 1.40 mg | 13% | USDA_SR |
| 1842 | Gravy, unspecified type, dry | Soups, Sauces, and Gravies | 1.40 mg | 13% | USDA_SR |
| 1843 | Babyfood, cereal, mixed, with bananas, dry | Baby Foods | 1.40 mg | 13% | USDA_SR |
| 1844 | DIGIORNO Pizza, supreme topping, thin crispy crust, frozen, baked | Fast Foods | 1.40 mg | 13% | USDA_SR |
| 1845 | Pasta, fresh-refrigerated, spinach, as purchased | Cereal Grains and Pasta | 1.40 mg | 13% | USDA_SR |
| 1846 | Vegetarian fillets | Legumes and Legume Products | 1.40 mg | 13% | USDA_SR |
| 1847 | Peppers, pasilla, dried | Vegetables and Vegetable Products | 1.40 mg | 13% | USDA_SR |
| 1848 | Beans, baked, canned, no salt added | Legumes and Legume Products | 1.40 mg | 13% | USDA_SR |
| 1849 | Babyfood, rice and apples, dry | Baby Foods | 1.40 mg | 13% | USDA_SR |
| 1850 | Beans, baked, canned, no salt added | Legumes and Legume Products | 1.40 mg | 13% | CNF |
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