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 2651–2700 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2651 | Martha White Foods, Martha White's Buttermilk Biscuit Mix, dry | Baked Products | 0.90 mg | 8% | USDA_SR |
| 2652 | Rolls, dinner, wheat | Baked Products | 0.90 mg | 8% | USDA_SR |
| 2653 | Rolls, french | Baked Products | 0.90 mg | 8% | USDA_SR |
| 2654 | Bagels, oat bran | Baked Products | 0.90 mg | 8% | USDA_SR |
| 2655 | Pigeon peas (red gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.90 mg | 8% | USDA_SR |
| 2656 | Pigeon peas (red gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.90 mg | 8% | USDA_SR |
| 2657 | Cookies, chocolate cream covered biscuit sticks | Baked Products | 0.90 mg | 8% | USDA_SR |
| 2658 | Soup, bean with frankfurters, canned, condensed | Soups, Sauces, and Gravies | 0.90 mg | 8% | USDA_SR |
| 2659 | Babyfood, crackers, vegetable | Baby Foods | 0.90 mg | 8% | USDA_SR |
| 2660 | Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.90 mg | 8% | USDA_SR |
| 2661 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 0.90 mg | 8% | USDA_SR |
| 2662 | Seeds, breadfruit seeds, raw | Nut and Seed Products | 0.90 mg | 8% | USDA_SR |
| 2663 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds | Breakfast Cereals | 0.90 mg | 8% | USDA_SR |
| 2664 | Puddings, chocolate, dry mix, regular | Sweets | 0.90 mg | 8% | USDA_SR |
| 2665 | Mung beans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 0.90 mg | 8% | USDA_SR |
| 2666 | Amaranth leaves, raw | Vegetables and Vegetable Products | 0.90 mg | 8% | USDA_SR |
| 2667 | Crackers, cheese, reduced fat | Baked Products | 0.90 mg | 8% | USDA_SR |
| 2668 | Bread, italian, toasted | Baked Products | 0.90 mg | 8% | CNF |
| 2669 | Waffle, whole wheat, low fat | Baked Products | 0.90 mg | 8% | CNF |
| 2670 | Cracker, cheese, reduced fat | Baked Products | 0.90 mg | 8% | CNF |
| 2671 | Dessert, pudding, chocolate, dry mix, regular, unprepared | Sweets | 0.90 mg | 8% | CNF |
| 2672 | Roll, french | Baked Products | 0.90 mg | 8% | CNF |
| 2673 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 0.90 mg | 8% | CNF |
| 2674 | Bagel, oat bran | Baked Products | 0.90 mg | 8% | CNF |
| 2675 | Peas, pigeon (red gram), boiled, salted | Legumes and Legume Products | 0.90 mg | 8% | CNF |
| 2676 | Peas, pigeon (red gram), boiled | Legumes and Legume Products | 0.90 mg | 8% | CNF |
| 2677 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 0.90 mg | 8% | CNF |
| 2678 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 0.90 mg | 8% | CNF |
| 2679 | Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 0.90 mg | 8% | CNF |
| 2680 | Amaranth leaves, fresh | Vegetables and Vegetable Products | 0.90 mg | 8% | CNF |
| 2681 | Milk, evaporated, skim, canned, undiluted, 0.2% M.F. | Dairy and Egg Products | 0.90 mg | 8% | CNF |
| 2682 | Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powder | Beverages | 0.89 mg | 8% | USDA_SR |
| 2683 | Beverages, tea, instant, decaffeinated, lemon, diet | Beverages | 0.89 mg | 8% | USDA_SR |
| 2684 | Croutons, plain | Baked Products | 0.89 mg | 8% | USDA_SR |
| 2685 | Bread, oat bran | Baked Products | 0.89 mg | 8% | USDA_SR |
| 2686 | Chili con carne with beans, canned entree | Meals, Entrees, and Side Dishes | 0.89 mg | 8% | USDA_SR |
| 2687 | Yogurt, plain, low fat | Dairy and Egg Products | 0.89 mg | 8% | USDA_SR |
| 2688 | Yogurt parfait, lowfat, with fruit and granola | Fast Foods | 0.89 mg | 8% | USDA_SR |
| 2689 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.89 mg | 8% | USDA_SR |
| 2690 | Candies, MARS SNACKFOOD US, MILKY WAY Midnight Bar | Sweets | 0.89 mg | 8% | USDA_SR |
| 2691 | Babyfood, cereal, wheat, dry | Babyfoods | 0.89 mg | 8% | CNF |
| 2692 | Yogourt, goat, plain | Dairy and Egg Products | 0.89 mg | 8% | CNF |
| 2693 | Yogourt, goat, plain, with added fibre | Dairy and Egg Products | 0.89 mg | 8% | CNF |
| 2694 | Yogourt parfait, with fruit and granola, reduced fat yogourt | Dairy and Egg Products | 0.89 mg | 8% | CNF |
| 2695 | Candies, bars, MILKY WAY Dark Bar | Sweets | 0.89 mg | 8% | CNF |
| 2696 | Chili con carne with beans, canned | Mixed Dishes | 0.89 mg | 8% | CNF |
| 2697 | Croutons, plain | Baked Products | 0.89 mg | 8% | CNF |
| 2698 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.89 mg | 8% | CNF |
| 2699 | Bread, white, commercially prepared | Baked Products | 0.88 mg | 8% | USDA_FF |
| 2700 | Beans, great northern, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.88 mg | 8% | USDA_SR |
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