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 2201–2250 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2201 | Burrito, bean and cheese, microwaved | Mixed Dishes | 1.12 mg | 10% | CNF |
| 2202 | Chili without beans, canned | Mixed Dishes | 1.12 mg | 10% | CNF |
| 2203 | Candies, bars, 5th Avenue | Sweets | 1.12 mg | 10% | CNF |
| 2204 | Roll, dinner, egg | Baked Products | 1.12 mg | 10% | CNF |
| 2205 | Beans, black, mature seeds, boiled | Legumes and Legume Products | 1.12 mg | 10% | CNF |
| 2206 | Beans, black, mature seeds, boiled, salted | Legumes and Legume Products | 1.12 mg | 10% | CNF |
| 2207 | Beans, white, canned, solids and liquid, no salt added | Legumes and Legume Products | 1.12 mg | 10% | CNF |
| 2208 | Cereal, hot, cream of rice, dry | Breakfast cereals | 1.12 mg | 10% | CNF |
| 2209 | Soup, onion, dehydrated | Soups, Sauces and Gravies | 1.12 mg | 10% | CNF |
| 2210 | Babyfood, cereal, mixed grain, prepared with formula or breast milk | Babyfoods | 1.12 mg | 10% | CNF |
| 2211 | Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS | Breakfast Cereals | 1.11 mg | 10% | USDA_SR |
| 2212 | Cookies, marshmallow, with rice cereal and chocolate chips | Baked Products | 1.11 mg | 10% | USDA_SR |
| 2213 | Peppermint, fresh | Spices and Herbs | 1.11 mg | 10% | USDA_SR |
| 2214 | Bread, oatmeal, toasted | Baked Products | 1.11 mg | 10% | USDA_SR |
| 2215 | Crackers, standard snack-type, with whole wheat | Baked Products | 1.11 mg | 10% | USDA_SR |
| 2216 | Sauce, cheese sauce mix, dry | Soups, Sauces, and Gravies | 1.11 mg | 10% | USDA_SR |
| 2217 | Gravy, brown, dry | Soups, Sauces, and Gravies | 1.11 mg | 10% | USDA_SR |
| 2218 | Teff, cooked | Cereal Grains and Pasta | 1.11 mg | 10% | USDA_SR |
| 2219 | Candies, MARS SNACKFOOD US, MARS Almond Bar | Sweets | 1.11 mg | 10% | USDA_SR |
| 2220 | Candies, fudge, chocolate, prepared-from-recipe | Sweets | 1.11 mg | 10% | USDA_SR |
| 2221 | Margarine-like spread (including garlic flavoured), tub, non-hydrogenated, mixed vegetable oils, 68% fat | Fats and Oils | 1.11 mg | 10% | CNF |
| 2222 | Cracker, standard snack-type, with whole-wheat | Baked Products | 1.11 mg | 10% | CNF |
| 2223 | Grains, teff, cooked | Cereals, Grains and Pasta | 1.11 mg | 10% | CNF |
| 2224 | Sauce, cheese sauce mix, dry, unprepared | Soups, Sauces and Gravies | 1.11 mg | 10% | CNF |
| 2225 | Peppermint, fresh | Spices and Herbs | 1.11 mg | 10% | CNF |
| 2226 | Candies, bars, Mars almond | Sweets | 1.11 mg | 10% | CNF |
| 2227 | Candies, fudge, chocolate, homemade | Sweets | 1.11 mg | 10% | CNF |
| 2228 | Bread, rye | Baked Products | 1.11 mg | 10% | CNF |
| 2229 | Crackers, rusk toast | Baked Products | 1.10 mg | 10% | USDA_SR |
| 2230 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | Breakfast Cereals | 1.10 mg | 10% | USDA_SR |
| 2231 | Soup, black bean, canned, condensed | Soups, Sauces, and Gravies | 1.10 mg | 10% | USDA_SR |
| 2232 | Babyfood, cookies | Baby Foods | 1.10 mg | 10% | USDA_SR |
| 2233 | Nuts, coconut meat, raw | Nut and Seed Products | 1.10 mg | 10% | USDA_SR |
| 2234 | Nuts, chestnuts, japanese, raw | Nut and Seed Products | 1.10 mg | 10% | USDA_SR |
| 2235 | Epazote, raw | Vegetables and Vegetable Products | 1.10 mg | 10% | USDA_SR |
| 2236 | Bamboo shoots, raw | Vegetables and Vegetable Products | 1.10 mg | 10% | USDA_SR |
| 2237 | Rice, white, short-grain, raw, unenriched | Cereal Grains and Pasta | 1.10 mg | 10% | USDA_SR |
| 2238 | Rice, white, short-grain, enriched, uncooked | Cereal Grains and Pasta | 1.10 mg | 10% | USDA_SR |
| 2239 | Candies, MOUNDS Candy Bar | Sweets | 1.10 mg | 10% | USDA_SR |
| 2240 | Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 1.10 mg | 10% | USDA_SR |
| 2241 | Mushrooms, brown, italian, or crimini, raw | Vegetables and Vegetable Products | 1.10 mg | 10% | USDA_SR |
| 2242 | Bagels, wheat | Baked Products | 1.10 mg | 10% | USDA_SR |
| 2243 | Bread, made with milk, commercial, toasted | Baked Products | 1.10 mg | 10% | CNF |
| 2244 | Bagel, whole-wheat (multigrain) | Baked Products | 1.10 mg | 10% | CNF |
| 2245 | Egg Benedict | Dairy and Egg Products | 1.10 mg | 10% | CNF |
| 2246 | Vegetarian stew, meatless | Legumes and Legume Products | 1.10 mg | 10% | CNF |
| 2247 | Mushroom, brown, Italian (crimini), raw | Vegetables and Vegetable Products | 1.10 mg | 10% | CNF |
| 2248 | Tofu, regular; soft or firm, prepared with magnesium chloride (nigari) | Legumes and Legume Products | 1.10 mg | 10% | CNF |
| 2249 | Epazote, raw | Vegetables and Vegetable Products | 1.10 mg | 10% | CNF |
| 2250 | Grains, rice, white, short-grain, dry | Cereals, Grains and Pasta | 1.10 mg | 10% | CNF |
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