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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with ARA and DHA, powder | Baby Foods | 5.10 mg | 46% |
| 202 | Infant formula, MEAD JOHNSON, ENFAMIL, AR, powder, with ARA and DHA | Baby Foods | 5.09 mg | 46% |
| 203 | Nuts, pecans, dry roasted, without salt added | Nut and Seed Products | 5.07 mg | 46% |
| 204 | Nuts, pecans, dry roasted, with salt added | Nut and Seed Products | 5.07 mg | 46% |
| 205 | Soy meal, defatted, raw | Legumes and Legume Products | 5.06 mg | 46% |
| 206 | Seeds, safflower seed kernels, dried | Nut and Seed Products | 5.05 mg | 46% |
| 207 | Beans, adzuki, mature seeds, raw | Legumes and Legume Products | 5.04 mg | 46% |
| 208 | Rye flour, dark | Cereal Grains and Pasta | 5.04 mg | 46% |
| 209 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted | Breakfast Cereals | 5.03 mg | 46% |
| 210 | Seeds, safflower seed meal, partially defatted | Nut and Seed Products | 5.01 mg | 46% |
| 211 | Cereals ready-to-eat, POST Bran Flakes | Breakfast Cereals | 5.00 mg | 45% |
| 212 | Infant formula, MEAD JOHNSON, PREGESTIMIL, with iron, powder, with ARA and DHA, not reconstituted | Baby Foods | 5.00 mg | 45% |
| 213 | Infant formula, MEAD JOHNSON, Enfamil Enspire Powder, with ARA and DHA, not reconstituted | Baby Foods | 5.00 mg | 45% |
| 214 | Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted | Baby Foods | 5.00 mg | 45% |
| 215 | Cereals ready-to-eat, POST, ALPHA-BITS | Breakfast Cereals | 5.00 mg | 45% |
| 216 | Toddler formula, MEAD JOHNSON, ENFAGROW, Toddler Transitions, with ARA and DHA, powder | Baby Foods | 5.00 mg | 45% |
| 217 | Seeds, sunflower seed kernels, dried | Nut and Seed Products | 5.00 mg | 45% |
| 218 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, PurAmino, powder, not reconstituted | Baby Foods | 5.00 mg | 45% |
| 219 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, GENTLEASE, Toddler transitions, with ARA and DHA, powder | Baby Foods | 5.00 mg | 45% |
| 220 | Seeds, sunflower seed flour, partially defatted | Nut and Seed Products | 4.95 mg | 45% |
| 221 | Tofu, dried-frozen (koyadofu), prepared with calcium sulfate | Legumes and Legume Products | 4.90 mg | 45% |
| 222 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 4.90 mg | 45% |
| 223 | Soybeans, mature seeds, raw | Legumes and Legume Products | 4.89 mg | 44% |
| 224 | Seeds, sunflower seed butter, without salt | Nut and Seed Products | 4.89 mg | 44% |
| 225 | Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) | Nut and Seed Products | 4.89 mg | 44% |
| 226 | Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS | Breakfast Cereals | 4.84 mg | 44% |
| 227 | Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors | Snacks | 4.83 mg | 44% |
| 228 | Spices, cumin seed | Spices and Herbs | 4.80 mg | 44% |
| 229 | Elk, free range, roast, eye of round, cooked (Shoshone Bannock) | American Indian/Alaska Native Foods | 4.80 mg | 44% |
| 230 | Soybeans, mature seeds, dry roasted | Legumes and Legume Products | 4.77 mg | 43% |
| 231 | Lupins, mature seeds, raw | Legumes and Legume Products | 4.75 mg | 43% |
| 232 | Spices, coriander leaf, dried | Spices and Herbs | 4.72 mg | 43% |
| 233 | Spices, sage, ground | Spices and Herbs | 4.70 mg | 43% |
| 234 | Spices, curry powder | Spices and Herbs | 4.70 mg | 43% |
| 235 | Spices, coriander seed | Spices and Herbs | 4.70 mg | 43% |
| 236 | Cereals ready-to-eat, POST, Honeycomb Cereal | Breakfast Cereals | 4.69 mg | 43% |
| 237 | Nuts, mixed nuts, oil roasted, without peanuts, without salt added | Nut and Seed Products | 4.66 mg | 42% |
| 238 | Nuts, mixed nuts, oil roasted, without peanuts, with salt added | Nut and Seed Products | 4.66 mg | 42% |
| 239 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nut and Seed Products | 4.64 mg | 42% |
| 240 | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products | 4.62 mg | 42% |
| 241 | Seeds, sesame butter, tahini, type of kernels unspecified | Nut and Seed Products | 4.62 mg | 42% |
| 242 | Seeds, chia seeds, dried | Nut and Seed Products | 4.58 mg | 42% |
| 243 | Nuts, mixed nuts, oil roasted, without peanuts, lightly salted | Nut and Seed Products | 4.57 mg | 42% |
| 244 | Nuts, pecans | Nut and Seed Products | 4.53 mg | 41% |
| 245 | Infant formula, NESTLE, GOOD START ESSENTIALS SOY, with iron, powder | Baby Foods | 4.51 mg | 41% |
| 246 | Infant formula, NESTLE, GOOD START SOY, with ARA and DHA, powder | Baby Foods | 4.51 mg | 41% |
| 247 | Spices, turmeric, ground | Spices and Herbs | 4.50 mg | 41% |
| 248 | Infant formula, GERBER, GOOD START 2 SOY, with iron, powder | Baby Foods | 4.50 mg | 41% |
| 249 | Winged beans, mature seeds, raw | Legumes and Legume Products | 4.48 mg | 41% |
| 250 | Nuts, pecans, oil roasted, without salt added | Nut and Seed Products | 4.47 mg | 41% |
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