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 201–250 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 3.60 mg | 33% |
| 202 | Soy flour, full-fat, roasted | Legumes and Legume Products | 3.58 mg | 33% |
| 203 | Cereal, ready to eat, Just Right, Kellogg's | Breakfast cereals | 3.57 mg | 32% |
| 204 | Cheese, processed food, swiss, loaf | Dairy and Egg Products | 3.55 mg | 32% |
| 205 | Peas, split, raw | Legumes and Legume Products | 3.55 mg | 32% |
| 206 | Candies, bars / chips, carob | Sweets | 3.53 mg | 32% |
| 207 | Peanut butter, lower sugar | Legumes and Legume Products | 3.51 mg | 32% |
| 208 | Cereal, ready to eat, Selects: Blueberry Almond Crunch, Post | Breakfast cereals | 3.50 mg | 32% |
| 209 | Beans, yardlong, mature seeds, raw | Legumes and Legume Products | 3.50 mg | 32% |
| 210 | Cereal, ready to eat, Chex: honey nut, General Mills | Breakfast cereals | 3.50 mg | 32% |
| 211 | Cereal, ready to eat, Raisin Bran, Post | Breakfast cereals | 3.50 mg | 32% |
| 212 | Cereal, ready to eat, Frosted Flakes: lightly toasted, President' Choice | Breakfast cereals | 3.50 mg | 32% |
| 213 | Cereal, ready to eat, Bran Flakes, too good to be true, President's Choice | Breakfast cereals | 3.50 mg | 32% |
| 214 | Cereal, ready to eat, Toasted Oat O's, President's Choice | Breakfast cereals | 3.50 mg | 32% |
| 215 | Cereal, ready to eat, Toasted O's, President's Choice | Breakfast cereals | 3.50 mg | 32% |
| 216 | Cereal, ready to eat, Raisin Bran: Loads of Raisins, President's Choice | Breakfast cereals | 3.50 mg | 32% |
| 217 | Cereal, ready to eat, Fibre First Multibran, Blue Menu, President's Choice | Breakfast cereals | 3.50 mg | 32% |
| 218 | Cereal, ready to eat, Corn Flakes, President's Choice | Breakfast cereals | 3.50 mg | 32% |
| 219 | Cereal, ready to eat, Grape-nuts, Post | Breakfast cereals | 3.50 mg | 32% |
| 220 | Cereal, ready to eat, Selects: Date and Raisin Pecan Crunch, Post | Breakfast cereals | 3.50 mg | 32% |
| 221 | Cereal, ready to eat, Crispix, Kellogg's | Breakfast cereals | 3.50 mg | 32% |
| 222 | Cereal, ready to eat, Count Chocula, General Mills | Breakfast cereals | 3.50 mg | 32% |
| 223 | Netted willow, native, leaves, raw | Vegetables and Vegetable Products | 3.50 mg | 32% |
| 224 | Cheese, tilsit, with whole milk | Dairy and Egg Products | 3.50 mg | 32% |
| 225 | Cheese, fontina | Dairy and Egg Products | 3.50 mg | 32% |
| 226 | Cheese, Mexican, queso chihuahua | Dairy and Egg Products | 3.50 mg | 32% |
| 227 | Grains, wheat, soft white | Cereals, Grains and Pasta | 3.46 mg | 31% |
| 228 | Grains, triticale | Cereals, Grains and Pasta | 3.45 mg | 31% |
| 229 | Hot chocolate, with aspartame, mix, powder | Beverages | 3.44 mg | 31% |
| 230 | Hot chocolate, low calorie, with aspartame, mix, powder, with added calcium and phosphorus, without added sodium or vitamin A | Beverages | 3.44 mg | 31% |
| 231 | Snacks, popcorn, air-popped, white popcorn | Snacks | 3.44 mg | 31% |
| 232 | Cheese, cheddar | Dairy and Egg Products | 3.43 mg | 31% |
| 233 | Cereal, ready to eat, Honey Bunches of Oats with almonds, Post | Breakfast cereals | 3.41 mg | 31% |
| 234 | Indian, papad (papadum) | Legumes and Legume Products | 3.40 mg | 31% |
| 235 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw | Legumes and Legume Products | 3.37 mg | 31% |
| 236 | Nuts, walnuts, black, dried | Nuts and Seeds | 3.37 mg | 31% |
| 237 | Nuts, mixed nuts, oil roasted with peanuts, salted | Nuts and Seeds | 3.36 mg | 31% |
| 238 | Nuts, mixed nuts, oil roasted with peanuts | Nuts and Seeds | 3.36 mg | 31% |
| 239 | Nuts, mixed nuts, oil roasted with peanuts, lightly salted | Nuts and Seeds | 3.36 mg | 31% |
| 240 | Beans, mungo, raw | Legumes and Legume Products | 3.35 mg | 30% |
| 241 | Grains, quinoa, flour | Cereals, Grains and Pasta | 3.35 mg | 30% |
| 242 | Peanuts, Valencia, raw | Legumes and Legume Products | 3.34 mg | 30% |
| 243 | Milk, dry whole | Dairy and Egg Products | 3.34 mg | 30% |
| 244 | Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments | Fast Foods | 3.33 mg | 30% |
| 245 | Grains, wheat, hard white | Cereals, Grains and Pasta | 3.33 mg | 30% |
| 246 | Cheese, processed product, swiss, slices, low fat | Dairy and Egg Products | 3.32 mg | 30% |
| 247 | Peanut butter, natural | Legumes and Legume Products | 3.31 mg | 30% |
| 248 | Nuts, almonds, dry roasted, unblanched, salted | Nuts and Seeds | 3.31 mg | 30% |
| 249 | Nuts, almonds, dry roasted, unblanched | Nuts and Seeds | 3.31 mg | 30% |
| 250 | Candies, chocolate, dark, 70-85% cacao solids | Sweets | 3.31 mg | 30% |
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