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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Wild rice, raw | Cereal Grains and Pasta | 5.96 mg | 54% |
| 152 | Mutton, cooked, roasted (Navajo) | American Indian/Alaska Native Foods | 5.93 mg | 54% |
| 153 | Kanpyo, (dried gourd strips) | Vegetables and Vegetable Products | 5.86 mg | 53% |
| 154 | Elk, free range, ground, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 5.82 mg | 53% |
| 155 | Seaweed, agar, dried | Vegetables and Vegetable Products | 5.80 mg | 53% |
| 156 | Nuts, cashew nuts, raw | Nut and Seed Products | 5.78 mg | 53% |
| 157 | Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut | Snacks | 5.73 mg | 52% |
| 158 | Egg, whole, dried, stabilized, glucose reduced | Dairy and Egg Products | 5.71 mg | 52% |
| 159 | Infant formula, MEAD JOHNSON, NEXT STEP PROSOBEE, powder, not reconstituted | Baby Foods | 5.70 mg | 52% |
| 160 | Infant formula, MEAD JOHNSON, NEXT STEP, PROSOBEE LIPIL, powder, with ARA and DHA | Baby Foods | 5.70 mg | 52% |
| 161 | Babyfood, oatmeal cereal with fruit, dry, instant, toddler fortified | Baby Foods | 5.70 mg | 52% |
| 162 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, Soy, Toddler transitions, with ARA and DHA, powder | Baby Foods | 5.70 mg | 52% |
| 163 | Cereals ready-to-eat, POST, GOLDEN CRISP | Breakfast Cereals | 5.60 mg | 51% |
| 164 | Nuts, cashew nuts, dry roasted, without salt added | Nut and Seed Products | 5.60 mg | 51% |
| 165 | Nuts, cashew nuts, dry roasted, with salt added | Nut and Seed Products | 5.60 mg | 51% |
| 166 | Cereals ready-to-eat, POST, FRUITY PEBBLES | Breakfast Cereals | 5.56 mg | 51% |
| 167 | T.G.I. FRIDAY'S, classic sirloin steak (10 oz) | Restaurant Foods | 5.54 mg | 50% |
| 168 | Spices, caraway seed | Spices and Herbs | 5.50 mg | 50% |
| 169 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 5.48 mg | 50% |
| 170 | Spices, parsley, dried | Spices and Herbs | 5.44 mg | 49% |
| 171 | Restaurant, family style, sirloin steak | Restaurant Foods | 5.44 mg | 49% |
| 172 | CRACKER BARREL, grilled sirloin steak | Restaurant Foods | 5.42 mg | 49% |
| 173 | Nuts, cashew nuts, oil roasted, without salt added | Nut and Seed Products | 5.35 mg | 49% |
| 174 | APPLEBEE'S, 9 oz house sirloin steak | Restaurant Foods | 5.35 mg | 49% |
| 175 | Nuts, cashew nuts, oil roasted, with salt added | Nut and Seed Products | 5.35 mg | 49% |
| 176 | Toddler formula, MEAD JOHNSON, Nutramigen Toddler with LGG Powder, with ARA and DHA, not reconstituted | Baby Foods | 5.30 mg | 48% |
| 177 | Spices, anise seed | Spices and Herbs | 5.30 mg | 48% |
| 178 | Seeds, sunflower seed kernels, toasted, without salt | Nut and Seed Products | 5.30 mg | 48% |
| 179 | Seeds, sunflower seed kernels, toasted, with salt added | Nut and Seed Products | 5.30 mg | 48% |
| 180 | Seeds, sunflower seed kernels, dry roasted, without salt | Nut and Seed Products | 5.29 mg | 48% |
| 181 | Snacks, crisped rice bar, almond | Snacks | 5.29 mg | 48% |
| 182 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 5.29 mg | 48% |
| 183 | Seeds, sunflower seed kernels from shell, dry roasted, with salt added | Nut and Seed Products | 5.29 mg | 48% |
| 184 | DENNY'S, top sirloin steak | Restaurant Foods | 5.26 mg | 48% |
| 185 | Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit | Snacks | 5.24 mg | 48% |
| 186 | Seeds, sunflower seed kernels, oil roasted, without salt | Nut and Seed Products | 5.21 mg | 47% |
| 187 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 5.21 mg | 47% |
| 188 | Cereals ready-to-eat, POST, COCOA PEBBLES | Breakfast Cereals | 5.20 mg | 47% |
| 189 | Infant formula, MEAD JOHNSON, ENFAMIL, Infant, with iron, powder, with ARA and DHA | Baby Foods | 5.20 mg | 47% |
| 190 | Infant formula, MEAD JOHNSON, ENFAMIL, with iron, powder | Baby Foods | 5.20 mg | 47% |
| 191 | Spices, dill seed | Spices and Herbs | 5.20 mg | 47% |
| 192 | Nuts, cashew butter, plain, without salt added | Nut and Seed Products | 5.16 mg | 47% |
| 193 | Chives, freeze-dried | Vegetables and Vegetable Products | 5.12 mg | 47% |
| 194 | Peanut flour, defatted | Legumes and Legume Products | 5.10 mg | 46% |
| 195 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN WITH LGG, with iron, powder, not reconstituted, with ARA and DHA | Baby Foods | 5.10 mg | 46% |
| 196 | Infant formula, MEAD JOHNSON, Enfamil Reguline Powder, with ARA and DHA, not reconstituted | Baby Foods | 5.10 mg | 46% |
| 197 | Infant formula, MEAD JOHNSON, Enfamil for Supplementing, powder, with ARA and DHA, not reconstituted | Baby Foods | 5.10 mg | 46% |
| 198 | Infant Formula, MEAD JOHNSON, ENFAMIL, GENTLEASE, with ARA and DHA powder not reconstituted | Baby Foods | 5.10 mg | 46% |
| 199 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, powder | Baby Foods | 5.10 mg | 46% |
| 200 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, powder | Baby Foods | 5.10 mg | 46% |
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