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 2301–2350 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2301 | Parsley, fresh | Vegetables and Vegetable Products | 1.07 mg | 10% | CNF |
| 2302 | Cereal, hot, cream of wheat, instant: original, dry | Breakfast cereals | 1.07 mg | 10% | CNF |
| 2303 | Cereal, hot, cream of wheat, quick, dry | Breakfast cereals | 1.07 mg | 10% | CNF |
| 2304 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 1.06 mg | 10% | USDA_FF |
| 2305 | Beans, yellow, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.06 mg | 10% | USDA_SR |
| 2306 | Cookies, peanut butter sandwich, regular | Baked Products | 1.06 mg | 10% | USDA_SR |
| 2307 | Beans, yellow, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.06 mg | 10% | USDA_SR |
| 2308 | Infant formula, PBM PRODUCTS, store brand, soy, liquid concentrate, not reconstituted | Baby Foods | 1.06 mg | 10% | USDA_SR |
| 2309 | Infant formula, PBM PRODUCTS, store brand, liquid concentrate, not reconstituted | Baby Foods | 1.06 mg | 10% | USDA_SR |
| 2310 | Ice cream, lowfat, no sugar added, cone, added peanuts and chocolate sauce | Dairy and Egg Products | 1.06 mg | 10% | USDA_SR |
| 2311 | Ice creams, vanilla, fat free | Sweets | 1.06 mg | 10% | USDA_SR |
| 2312 | Snacks, corn-based, extruded, chips, barbecue-flavor, made with enriched masa flour | Snacks | 1.06 mg | 10% | USDA_SR |
| 2313 | Candies, REESE'S BITES | Sweets | 1.06 mg | 10% | USDA_SR |
| 2314 | Candies, MARS SNACKFOOD US, TWIX Caramel Cookie Bars | Sweets | 1.06 mg | 10% | USDA_SR |
| 2315 | Restaurant, Latino, tripe soup | Restaurant Foods | 1.06 mg | 10% | USDA_SR |
| 2316 | Chocolate-flavored hazelnut spread | Sweets | 1.06 mg | 10% | USDA_SR |
| 2317 | Snacks, corn-based, extruded, chips, barbecue-flavor | Snacks | 1.06 mg | 10% | USDA_SR |
| 2318 | Babyfood, cereal, wheat, with milk powder and fruit, dry | Babyfoods | 1.06 mg | 10% | CNF |
| 2319 | Egg substitute, frozen (yolk replaced), cooked | Dairy and Egg Products | 1.06 mg | 10% | CNF |
| 2320 | Candies, REESE'S BITES | Sweets | 1.06 mg | 10% | CNF |
| 2321 | Sweets, topping, chocolate flavour hazelnut spread | Sweets | 1.06 mg | 10% | CNF |
| 2322 | Dessert, frozen, ice cream, vanilla, fat free | Sweets | 1.06 mg | 10% | CNF |
| 2323 | Candies, M&M's, mini milk chocolate | Sweets | 1.06 mg | 10% | CNF |
| 2324 | Sweets, baking chocolate, milk chocolate, mini bits | Sweets | 1.06 mg | 10% | CNF |
| 2325 | Snacks, pretzels, hard, plain, salted | Snacks | 1.06 mg | 10% | CNF |
| 2326 | Candies, bars, Twix, caramel cookie | Sweets | 1.06 mg | 10% | CNF |
| 2327 | Snacks, corn-based, extruded, chips, barbecue | Snacks | 1.06 mg | 10% | CNF |
| 2328 | Cookie, peanut butter sandwich | Baked Products | 1.06 mg | 10% | CNF |
| 2329 | Beans, yellow, boiled, salted | Legumes and Legume Products | 1.06 mg | 10% | CNF |
| 2330 | Beans, yellow, boiled | Legumes and Legume Products | 1.06 mg | 10% | CNF |
| 2331 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 1.05 mg | 10% | USDA_SR |
| 2332 | Bread, french or vienna, toasted (includes sourdough) | Baked Products | 1.05 mg | 10% | USDA_SR |
| 2333 | Beverages, CYTOSPORT, Muscle Milk, ready-to-drink | Beverages | 1.05 mg | 10% | USDA_SR |
| 2334 | Egg, whole, cooked, hard-boiled | Dairy and Egg Products | 1.05 mg | 10% | USDA_SR |
| 2335 | Bread, reduced-calorie, oat bran | Baked Products | 1.05 mg | 10% | USDA_SR |
| 2336 | Bread, oat bran, toasted | Baked Products | 1.05 mg | 10% | USDA_SR |
| 2337 | Cookies, peanut butter, commercially prepared, sugar free | Baked Products | 1.05 mg | 10% | USDA_SR |
| 2338 | Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato | Fast Foods | 1.05 mg | 10% | USDA_SR |
| 2339 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 1.05 mg | 10% | USDA_SR |
| 2340 | TACO BELL, Nachos Supreme | Fast Foods | 1.05 mg | 10% | USDA_SR |
| 2341 | SUBWAY, cold cut sub on white bread with lettuce and tomato | Fast Foods | 1.05 mg | 10% | USDA_SR |
| 2342 | Seeds, lotus seeds, dried | Nut and Seed Products | 1.05 mg | 10% | USDA_SR |
| 2343 | Hominy, canned, yellow | Cereal Grains and Pasta | 1.05 mg | 10% | USDA_SR |
| 2344 | Semolina, enriched | Cereal Grains and Pasta | 1.05 mg | 10% | USDA_SR |
| 2345 | Hominy, canned, white | Cereal Grains and Pasta | 1.05 mg | 10% | USDA_SR |
| 2346 | Toppings, nuts in syrup | Sweets | 1.05 mg | 10% | USDA_SR |
| 2347 | Semolina, unenriched | Cereal Grains and Pasta | 1.05 mg | 10% | USDA_SR |
| 2348 | Egg custards, dry mix | Sweets | 1.05 mg | 10% | USDA_SR |
| 2349 | Seaweed, laver, raw | Vegetables and Vegetable Products | 1.05 mg | 10% | USDA_SR |
| 2350 | Bread, white, commercial, with added fibre, toasted | Baked Products | 1.05 mg | 10% | CNF |
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