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 2451–2500 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2451 | Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt | Breakfast Cereals | 1.00 mg | 9% | USDA_SR |
| 2452 | Beans, kidney, all types, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.00 mg | 9% | USDA_SR |
| 2453 | Snacks, bagel chips, plain | Snacks | 1.00 mg | 9% | USDA_SR |
| 2454 | Cereals ready-to-eat, POST HONEY BUNCHES OF OATS with cinnamon bunches | Breakfast Cereals | 1.00 mg | 9% | USDA_SR |
| 2455 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with real strawberries | Breakfast Cereals | 1.00 mg | 9% | USDA_SR |
| 2456 | Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) | Baked Products | 1.00 mg | 9% | USDA_SR |
| 2457 | Peas, split, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.00 mg | 9% | USDA_SR |
| 2458 | Apricots, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 1.00 mg | 9% | USDA_SR |
| 2459 | Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt | Breakfast Cereals | 1.00 mg | 9% | USDA_SR |
| 2460 | Sauce, pesto, MEZZETTA, NAPA VALLEY BISTRO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 1.00 mg | 9% | USDA_SR |
| 2461 | Gravy, au jus, canned | Soups, Sauces, and Gravies | 1.00 mg | 9% | USDA_SR |
| 2462 | Cornmeal, white, self-rising, degermed, enriched | Cereal Grains and Pasta | 1.00 mg | 9% | USDA_SR |
| 2463 | Cornmeal, yellow, self-rising, degermed, enriched | Cereal Grains and Pasta | 1.00 mg | 9% | USDA_SR |
| 2464 | Beans, fava, in pod, raw | Vegetables and Vegetable Products | 1.00 mg | 9% | USDA_SR |
| 2465 | Candies, NESTLE, BUTTERFINGER Bar | Sweets | 1.00 mg | 9% | USDA_SR |
| 2466 | Snacks, bagel chips | Snacks | 1.00 mg | 9% | CNF |
| 2467 | Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise | Mixed Dishes | 1.00 mg | 9% | CNF |
| 2468 | Beans, kidney, all types, boiled | Legumes and Legume Products | 1.00 mg | 9% | CNF |
| 2469 | Broadbeans (fava beans), in pod, raw | Vegetables and Vegetable Products | 1.00 mg | 9% | CNF |
| 2470 | Sweets, molasses, blackstrap | Sweets | 1.00 mg | 9% | CNF |
| 2471 | Candies, bars, Butterfinger | Sweets | 1.00 mg | 9% | CNF |
| 2472 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 1.00 mg | 9% | CNF |
| 2473 | Peas, split, boiled, salted | Legumes and Legume Products | 1.00 mg | 9% | CNF |
| 2474 | Peas, split, boiled | Legumes and Legume Products | 1.00 mg | 9% | CNF |
| 2475 | Apricots, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 1.00 mg | 9% | CNF |
| 2476 | Cereal, ready to eat, Corn flakes, Honey'd, Nature's Path | Breakfast cereals | 1.00 mg | 9% | CNF |
| 2477 | Gravy, au jus, canned | Soups, Sauces and Gravies | 1.00 mg | 9% | CNF |
| 2478 | Beverages, Malted drink mix, natural, powder, dairy based. | Beverages | 0.99 mg | 9% | USDA_SR |
| 2479 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 0.99 mg | 9% | USDA_SR |
| 2480 | Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup | Sweets | 0.99 mg | 9% | USDA_SR |
| 2481 | Candies, crispy bar with peanut butter filling | Sweets | 0.99 mg | 9% | USDA_SR |
| 2482 | Candies, HERSHEY, REESESTICKS crispy wafers, peanut butter, milk chocolate | Sweets | 0.99 mg | 9% | USDA_SR |
| 2483 | Soybeans, green, raw | Vegetables and Vegetable Products | 0.99 mg | 9% | USDA_SR |
| 2484 | Snacks, potato sticks | Snacks | 0.99 mg | 9% | USDA_SR |
| 2485 | Candies, NESTLE, 100 GRAND Bar | Sweets | 0.99 mg | 9% | USDA_SR |
| 2486 | Candies, bar, crispy bar with peanut butter filling | Sweets | 0.99 mg | 9% | CNF |
| 2487 | Candies, REESESTICKS, crispy wafers, peanut butter, milk chocolate | Sweets | 0.99 mg | 9% | CNF |
| 2488 | Snacks, potato sticks | Snacks | 0.99 mg | 9% | CNF |
| 2489 | Candies, bars, 100 Grand | Sweets | 0.99 mg | 9% | CNF |
| 2490 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 0.99 mg | 9% | CNF |
| 2491 | Malted milk, natural flavour, powder | Beverages | 0.99 mg | 9% | CNF |
| 2492 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 0.99 mg | 9% | CNF |
| 2493 | Beans, pinto, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.98 mg | 9% | USDA_SR |
| 2494 | Beverages, tea, instant, lemon, unsweetened | Beverages | 0.98 mg | 9% | USDA_SR |
| 2495 | Doughnuts, cake-type, plain, chocolate-coated or frosted | Baked Products | 0.98 mg | 9% | USDA_SR |
| 2496 | Beans, pinto, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.98 mg | 9% | USDA_SR |
| 2497 | Egg substitute, liquid or frozen, fat free | Dairy and Egg Products | 0.98 mg | 9% | USDA_SR |
| 2498 | PAPA JOHN'S 14" The Works Pizza, Original Crust | Fast Foods | 0.98 mg | 9% | USDA_SR |
| 2499 | Crackers, multigrain | Baked Products | 0.98 mg | 9% | USDA_SR |
| 2500 | Cereals, CREAM OF WHEAT, instant, dry | Breakfast Cereals | 0.98 mg | 9% | USDA_SR |
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