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 1851–1900 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1851 | Vegetarian fillets, meatless | Legumes and Legume Products | 1.40 mg | 13% | CNF |
| 1852 | Meatless, fish sticks | Legumes and Legume Products | 1.40 mg | 13% | CNF |
| 1853 | Pepper, pasilla, dried | Vegetables and Vegetable Products | 1.40 mg | 13% | CNF |
| 1854 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 1.40 mg | 13% | CNF |
| 1855 | Pasta, Chinese noodles, chow mein | Cereals, Grains and Pasta | 1.40 mg | 13% | CNF |
| 1856 | Taco shell, baked, unsalted | Baked Products | 1.40 mg | 13% | CNF |
| 1857 | English muffin, plain (also sourdough), toasted | Baked Products | 1.40 mg | 13% | CNF |
| 1858 | Gravy, unspecified, dehydrated | Soups, Sauces and Gravies | 1.40 mg | 13% | CNF |
| 1859 | Muffins, English, mixed-grain (includes granola) | Baked Products | 1.39 mg | 13% | USDA_SR |
| 1860 | Egg, whole, cooked, fried | Dairy and Egg Products | 1.39 mg | 13% | USDA_SR |
| 1861 | Winged bean tuber, raw | Vegetables and Vegetable Products | 1.39 mg | 13% | USDA_SR |
| 1862 | Cornmeal, white, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 1.39 mg | 13% | USDA_SR |
| 1863 | Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 1.39 mg | 13% | USDA_SR |
| 1864 | Cheese, processed product, cheddar, spread | Dairy and Egg Products | 1.39 mg | 13% | CNF |
| 1865 | English muffin, multigrain (also granola) | Baked Products | 1.39 mg | 13% | CNF |
| 1866 | Winged beans (goa bean) tuber, raw | Vegetables and Vegetable Products | 1.39 mg | 13% | CNF |
| 1867 | Babyfood, cereal, rice, dry | Babyfoods | 1.39 mg | 13% | CNF |
| 1868 | Hummus, commercial | Legumes and Legume Products | 1.38 mg | 13% | USDA_FF |
| 1869 | Beans, white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.38 mg | 13% | USDA_SR |
| 1870 | Beans, white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.38 mg | 13% | USDA_SR |
| 1871 | Bread, rice bran, toasted | Baked Products | 1.38 mg | 13% | USDA_SR |
| 1872 | Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor | Snacks | 1.38 mg | 13% | USDA_SR |
| 1873 | Lupins, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.38 mg | 13% | USDA_SR |
| 1874 | Lupins, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.38 mg | 13% | USDA_SR |
| 1875 | TACO BELL, BURRITO SUPREME with steak | Fast Foods | 1.38 mg | 13% | USDA_SR |
| 1876 | Snacks, tortilla chips, nacho cheese | Snacks | 1.38 mg | 13% | USDA_SR |
| 1877 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 1.38 mg | 13% | USDA_SR |
| 1878 | Egg, chicken, omelet, with cheese | Dairy and Egg Products | 1.38 mg | 13% | CNF |
| 1879 | Snacks, SUNCHIPS, French Onion flavour | Snacks | 1.38 mg | 13% | CNF |
| 1880 | Granola bar, chewy, low fat | Baked Products | 1.38 mg | 13% | CNF |
| 1881 | Fast foods, breakfast, croissant with egg and cheese | Fast Foods | 1.38 mg | 13% | CNF |
| 1882 | Snacks, tortilla chips, nacho | Snacks | 1.38 mg | 13% | CNF |
| 1883 | Snacks, tortilla chips, plain | Snacks | 1.38 mg | 13% | CNF |
| 1884 | Bread, rice bran, gluten free, toasted | Baked Products | 1.38 mg | 13% | CNF |
| 1885 | Beans, white, boiled, salted | Legumes and Legume Products | 1.38 mg | 13% | CNF |
| 1886 | Beans, white, boiled | Legumes and Legume Products | 1.38 mg | 13% | CNF |
| 1887 | Lupins, boiled, salted | Legumes and Legume Products | 1.38 mg | 13% | CNF |
| 1888 | Lupins, boiled | Legumes and Legume Products | 1.38 mg | 13% | CNF |
| 1889 | Edamame, frozen, prepared | Vegetables and Vegetable Products | 1.37 mg | 12% | USDA_SR |
| 1890 | Soybeans, green (edamame), frozen, prepared | Vegetables and Vegetable Products | 1.37 mg | 12% | CNF |
| 1891 | Crackers, melba toast, rye (includes pumpernickel) | Baked Products | 1.36 mg | 12% | USDA_SR |
| 1892 | Bread, wheat, sprouted, toasted | Baked Products | 1.36 mg | 12% | USDA_SR |
| 1893 | Fast foods, mexican, taco salad | Fast Foods | 1.36 mg | 12% | CNF |
| 1894 | Cracker, melba toast, rye (includes pumpernickel) | Baked Products | 1.36 mg | 12% | CNF |
| 1895 | Rice, white, long grain, unenriched, raw | Cereal Grains and Pasta | 1.35 mg | 12% | USDA_FF |
| 1896 | Bread, reduced-calorie, wheat | Baked Products | 1.35 mg | 12% | USDA_SR |
| 1897 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry | Breakfast Cereals | 1.35 mg | 12% | USDA_SR |
| 1898 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX | Snacks | 1.35 mg | 12% | USDA_SR |
| 1899 | Cereals, CREAM OF WHEAT, 1 minute cook time, dry | Breakfast Cereals | 1.35 mg | 12% | USDA_SR |
| 1900 | Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 1.35 mg | 12% | USDA_SR |
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