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 2251–2300 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2251 | Candies, bars, Mounds | Sweets | 1.10 mg | 10% | CNF |
| 2252 | Cracker, rusk toast | Baked Products | 1.10 mg | 10% | CNF |
| 2253 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 1.10 mg | 10% | CNF |
| 2254 | Nuts, Japanese chestnuts, raw | Nuts and Seeds | 1.10 mg | 10% | CNF |
| 2255 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 1.10 mg | 10% | CNF |
| 2256 | Nuts, coconut meat, raw | Nuts and Seeds | 1.10 mg | 10% | CNF |
| 2257 | Bamboo shoots, raw | Vegetables and Vegetable Products | 1.10 mg | 10% | CNF |
| 2258 | Cheese souffle | Mixed Dishes | 1.10 mg | 10% | CNF |
| 2259 | Beans, small white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.09 mg | 10% | USDA_SR |
| 2260 | Beans, small white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.09 mg | 10% | USDA_SR |
| 2261 | Spearmint, fresh | Spices and Herbs | 1.09 mg | 10% | USDA_SR |
| 2262 | Cookies, chocolate wafers | Baked Products | 1.09 mg | 10% | USDA_SR |
| 2263 | Hummus, home prepared | Legumes and Legume Products | 1.09 mg | 10% | USDA_SR |
| 2264 | Egg, whole, cooked, omelet | Dairy and Egg Products | 1.09 mg | 10% | USDA_SR |
| 2265 | Spices, saffron | Spices and Herbs | 1.09 mg | 10% | USDA_SR |
| 2266 | Snacks, potato chips, plain, unsalted | Snacks | 1.09 mg | 10% | USDA_SR |
| 2267 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted | Snacks | 1.09 mg | 10% | USDA_SR |
| 2268 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted | Snacks | 1.09 mg | 10% | USDA_SR |
| 2269 | Rice, white, long-grain, regular, raw, unenriched | Cereal Grains and Pasta | 1.09 mg | 10% | USDA_SR |
| 2270 | Snacks, potato chips, plain, salted | Snacks | 1.09 mg | 10% | USDA_SR |
| 2271 | Quinoa, cooked | Cereal Grains and Pasta | 1.09 mg | 10% | USDA_SR |
| 2272 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 1.09 mg | 10% | USDA_SR |
| 2273 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 1.09 mg | 10% | CNF |
| 2274 | Spices, spearmint, fresh | Spices and Herbs | 1.09 mg | 10% | CNF |
| 2275 | Grains, rice, white, long-grain, regular, dry | Cereals, Grains and Pasta | 1.09 mg | 10% | CNF |
| 2276 | Snacks, potato chips, plain, salted | Snacks | 1.09 mg | 10% | CNF |
| 2277 | Cookie, chocolate wafer | Baked Products | 1.09 mg | 10% | CNF |
| 2278 | Beans, small white, boiled, salted | Legumes and Legume Products | 1.09 mg | 10% | CNF |
| 2279 | Hummus, homemade | Legumes and Legume Products | 1.09 mg | 10% | CNF |
| 2280 | Beans, small white, boiled | Legumes and Legume Products | 1.09 mg | 10% | CNF |
| 2281 | Spices, saffron | Spices and Herbs | 1.09 mg | 10% | CNF |
| 2282 | Yardlong beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.08 mg | 10% | USDA_SR |
| 2283 | Yardlong beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.08 mg | 10% | USDA_SR |
| 2284 | Pasta, gluten-free, rice flour and rice bran extract, cooked, DE BOLES | Cereal Grains and Pasta | 1.08 mg | 10% | USDA_SR |
| 2285 | Spaghetti, spinach, cooked | Cereal Grains and Pasta | 1.08 mg | 10% | USDA_SR |
| 2286 | Granola bar, chewy, fruit flavour, soy protein added, yogourt coated | Baked Products | 1.08 mg | 10% | CNF |
| 2287 | Pasta, spaghetti, spinach, enriched, cooked | Cereals, Grains and Pasta | 1.08 mg | 10% | CNF |
| 2288 | Beans, yardlong, mature seeds, boiled, salted | Legumes and Legume Products | 1.08 mg | 10% | CNF |
| 2289 | Beans, yardlong, mature seeds, boiled | Legumes and Legume Products | 1.08 mg | 10% | CNF |
| 2290 | Beans, kidney, red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.07 mg | 10% | USDA_SR |
| 2291 | Beans, kidney, red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.07 mg | 10% | USDA_SR |
| 2292 | Tofu, extra firm, prepared with nigari | Legumes and Legume Products | 1.07 mg | 10% | USDA_SR |
| 2293 | Beans, kidney, all types, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.07 mg | 10% | USDA_SR |
| 2294 | Muffins, English, wheat | Baked Products | 1.07 mg | 10% | USDA_SR |
| 2295 | Parsley, fresh | Vegetables and Vegetable Products | 1.07 mg | 10% | USDA_SR |
| 2296 | Beans, kidney, all types, boiled, with salt | Legumes and Legume Products | 1.07 mg | 10% | CNF |
| 2297 | English muffin, wheat | Baked Products | 1.07 mg | 10% | CNF |
| 2298 | Beans, kidney, dark red, boiled, salted | Legumes and Legume Products | 1.07 mg | 10% | CNF |
| 2299 | Beans, kidney, dark red, boiled | Legumes and Legume Products | 1.07 mg | 10% | CNF |
| 2300 | Malted milk, chocolate flavour, enriched powder | Beverages | 1.07 mg | 10% | CNF |
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