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 2151–2200 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2151 | Candies, REESE'S PIECES Candy | Sweets | 1.15 mg | 10% | USDA_SR |
| 2152 | Hearts of palm, canned | Vegetables and Vegetable Products | 1.15 mg | 10% | USDA_SR |
| 2153 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 1.15 mg | 10% | USDA_SR |
| 2154 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 1.15 mg | 10% | CNF |
| 2155 | Snacks, tortilla chips, unsalted, low fat | Snacks | 1.15 mg | 10% | CNF |
| 2156 | Snacks, tortilla chips, low fat, baked without fat | Snacks | 1.15 mg | 10% | CNF |
| 2157 | Candies, Reese's Pieces | Sweets | 1.15 mg | 10% | CNF |
| 2158 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 1.15 mg | 10% | CNF |
| 2159 | Soybeans, dry, boiled | Legumes and Legume Products | 1.15 mg | 10% | CNF |
| 2160 | Hearts of palm, canned | Vegetables and Vegetable Products | 1.15 mg | 10% | CNF |
| 2161 | Eppaw, raw | Vegetables and Vegetable Products | 1.15 mg | 10% | CNF |
| 2162 | Cereal, ready to eat, Cap'n Crunch, Quaker | Breakfast cereals | 1.15 mg | 10% | CNF |
| 2163 | Beans, cranberry (roman), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.14 mg | 10% | USDA_SR |
| 2164 | Cookies, ladyfingers, with lemon juice and rind | Baked Products | 1.14 mg | 10% | USDA_SR |
| 2165 | Tempeh | Legumes and Legume Products | 1.14 mg | 10% | USDA_SR |
| 2166 | Beans, cranberry (roman), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.14 mg | 10% | USDA_SR |
| 2167 | Cookies, ladyfingers, without lemon juice and rind | Baked Products | 1.14 mg | 10% | USDA_SR |
| 2168 | Bread, rye | Baked Products | 1.14 mg | 10% | USDA_SR |
| 2169 | Cheese, gjetost | Dairy and Egg Products | 1.14 mg | 10% | USDA_SR |
| 2170 | Cookie, ladyfinger (without lemon juice or peel) | Baked Products | 1.14 mg | 10% | CNF |
| 2171 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 1.14 mg | 10% | CNF |
| 2172 | Beans, cranberry (roman), boiled, salted | Legumes and Legume Products | 1.14 mg | 10% | CNF |
| 2173 | Soybean, fermented products, tempeh (tempe) | Legumes and Legume Products | 1.14 mg | 10% | CNF |
| 2174 | Beans, cranberry (roman), boiled | Legumes and Legume Products | 1.14 mg | 10% | CNF |
| 2175 | Cheese, gjetost | Dairy and Egg Products | 1.14 mg | 10% | CNF |
| 2176 | Crackers, cheese, low sodium | Baked Products | 1.13 mg | 10% | USDA_SR |
| 2177 | Crackers, standard snack-type, sandwich, with peanut butter filling | Baked Products | 1.13 mg | 10% | USDA_SR |
| 2178 | Bagels, cinnamon-raisin | Baked Products | 1.13 mg | 10% | USDA_SR |
| 2179 | Yogurt, chocolate, nonfat milk, fortified with vitamin D | Dairy and Egg Products | 1.13 mg | 10% | USDA_SR |
| 2180 | Yogurt, chocolate, nonfat milk | Dairy and Egg Products | 1.13 mg | 10% | USDA_SR |
| 2181 | Spices, pepper, white | Spices and Herbs | 1.13 mg | 10% | USDA_SR |
| 2182 | Seeds, breadnut tree seeds, raw | Nut and Seed Products | 1.13 mg | 10% | USDA_SR |
| 2183 | Cracker, cheese, reduced sodium | Baked Products | 1.13 mg | 10% | CNF |
| 2184 | Fast foods, sandwiches and burgers, egg and cheese sandwich | Fast Foods | 1.13 mg | 10% | CNF |
| 2185 | Candies, bars, Alpine White bar with almonds | Sweets | 1.13 mg | 10% | CNF |
| 2186 | Cracker, standard snack-type, sandwich with peanut butter | Baked Products | 1.13 mg | 10% | CNF |
| 2187 | Bagel, cinnamon-raisin | Baked Products | 1.13 mg | 10% | CNF |
| 2188 | Seeds, breadnuttree seeds, raw | Nuts and Seeds | 1.13 mg | 10% | CNF |
| 2189 | spices, pepper, white | Spices and Herbs | 1.13 mg | 10% | CNF |
| 2190 | Beans, black, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.12 mg | 10% | USDA_SR |
| 2191 | Beans, white, mature seeds, canned | Legumes and Legume Products | 1.12 mg | 10% | USDA_SR |
| 2192 | Rolls, dinner, egg | Baked Products | 1.12 mg | 10% | USDA_SR |
| 2193 | Cereals, CREAM OF RICE, dry | Breakfast Cereals | 1.12 mg | 10% | USDA_SR |
| 2194 | Beans, black, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.12 mg | 10% | USDA_SR |
| 2195 | Chili, no beans, canned entree | Meals, Entrees, and Side Dishes | 1.12 mg | 10% | USDA_SR |
| 2196 | Soup, onion, dry, mix | Soups, Sauces, and Gravies | 1.12 mg | 10% | USDA_SR |
| 2197 | HUNGRY MAN, Salisbury Steak With Gravy, frozen, unprepared | Meals, Entrees, and Side Dishes | 1.12 mg | 10% | USDA_SR |
| 2198 | Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked | Cereal Grains and Pasta | 1.12 mg | 10% | USDA_SR |
| 2199 | Candies, 5TH AVENUE Candy Bar | Sweets | 1.12 mg | 10% | USDA_SR |
| 2200 | Egg, chicken, Western omelet, with peppers, onion and ham | Dairy and Egg Products | 1.12 mg | 10% | CNF |
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