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 151–200 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Cereal, ready to eat, granola, homemade | Breakfast cereals | 4.11 mg | 37% |
| 152 | Soy flour, low fat | Legumes and Legume Products | 4.10 mg | 37% |
| 153 | Willow, native, young leaves, chopped | Vegetables and Vegetable Products | 4.10 mg | 37% |
| 154 | Breakfast bar, corn flake crust with fruit | Baked Products | 4.10 mg | 37% |
| 155 | Milk, dry, skim, powder, regular | Dairy and Egg Products | 4.08 mg | 37% |
| 156 | Nuts, brazilnuts, dried, unblanched | Nuts and Seeds | 4.06 mg | 37% |
| 157 | Spices, onion powder | Spices and Herbs | 4.05 mg | 37% |
| 158 | Soy protein isolate (prepared with potassium) | Legumes and Legume Products | 4.03 mg | 37% |
| 159 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 4.03 mg | 37% |
| 160 | Milk, dry, buttermilk, sweet cream | Dairy and Egg Products | 4.02 mg | 37% |
| 161 | Snacks, popcorn, cakes | Snacks | 3.99 mg | 36% |
| 162 | Grains, oats | Cereals, Grains and Pasta | 3.97 mg | 36% |
| 163 | Candies, bars, peanut | Sweets | 3.94 mg | 36% |
| 164 | Soy flour, full-fat, raw | Legumes and Legume Products | 3.92 mg | 36% |
| 165 | Beans, white, flour | Legumes and Legume Products | 3.92 mg | 36% |
| 166 | Lentils, flour | Legumes and Legume Products | 3.92 mg | 36% |
| 167 | Cheese, mozzarella, nonfat | Dairy and Egg Products | 3.92 mg | 36% |
| 168 | Cereal, ready to eat, Breakfast O's, Barbara's Bakery | Breakfast cereals | 3.90 mg | 35% |
| 169 | Cheese, gouda | Dairy and Egg Products | 3.90 mg | 35% |
| 170 | Cheese, swiss, low fat | Dairy and Egg Products | 3.90 mg | 35% |
| 171 | Cheese, swiss, low sodium | Dairy and Egg Products | 3.90 mg | 35% |
| 172 | Spices, tarragon, dried | Spices and Herbs | 3.90 mg | 35% |
| 173 | Cheese, gruyere | Dairy and Egg Products | 3.90 mg | 35% |
| 174 | Beans, black, flour | Legumes and Legume Products | 3.89 mg | 35% |
| 175 | Cheese, parmesan, dry grated, reduced fat | Dairy and Egg Products | 3.87 mg | 35% |
| 176 | Snacks, popcorn, microwave, low fat and sodium | Snacks | 3.83 mg | 35% |
| 177 | Nuts, mixed nuts, dry roasted with peanuts, salted | Nuts and Seeds | 3.80 mg | 35% |
| 178 | Nuts, mixed nuts, dry roasted with peanuts | Nuts and Seeds | 3.80 mg | 35% |
| 179 | Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments | Breakfast cereals | 3.77 mg | 34% |
| 180 | Candies, sesame crunch (crisp) | Sweets | 3.76 mg | 34% |
| 181 | Cheese, edam | Dairy and Egg Products | 3.75 mg | 34% |
| 182 | Grains, rye | Cereals, Grains and Pasta | 3.73 mg | 34% |
| 183 | Hearts of palm, raw | Vegetables and Vegetable Products | 3.73 mg | 34% |
| 184 | Spices, fennel seed | Spices and Herbs | 3.70 mg | 34% |
| 185 | Spices, bay leaf | Spices and Herbs | 3.70 mg | 34% |
| 186 | Sweets, baking chocolate, unsweetened, liquid | Sweets | 3.68 mg | 33% |
| 187 | Grains, wheat, kamut khorasan, uncooked | Cereals, Grains and Pasta | 3.68 mg | 33% |
| 188 | Beans, white, raw | Legumes and Legume Products | 3.67 mg | 33% |
| 189 | Beans, black, mature seeds, raw | Legumes and Legume Products | 3.65 mg | 33% |
| 190 | Cereal, ready to eat, Muslix: various flavours, Kellogg's | Breakfast cereals | 3.65 mg | 33% |
| 191 | Beans, navy, raw | Legumes and Legume Products | 3.65 mg | 33% |
| 192 | Spices, ginger, ground | Spices and Herbs | 3.64 mg | 33% |
| 193 | Grains, oat flour, whole-grain | Cereals, Grains and Pasta | 3.64 mg | 33% |
| 194 | Grains, teff, uncooked | Cereals, Grains and Pasta | 3.63 mg | 33% |
| 195 | Cereal, ready to eat, Froot Loops, Kellogg's | Breakfast cereals | 3.63 mg | 33% |
| 196 | Beans, cranberry (roman), raw | Legumes and Legume Products | 3.63 mg | 33% |
| 197 | Milk shake, not chocolate, dry mix, unprepared | Beverages | 3.60 mg | 33% |
| 198 | Spices, marjoram, dried | Spices and Herbs | 3.60 mg | 33% |
| 199 | Lentils, pink, raw | Legumes and Legume Products | 3.60 mg | 33% |
| 200 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 3.60 mg | 33% |
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