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 2701–2750 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2701 | Popovers, dry mix, unenriched | Baked Products | 0.88 mg | 8% | USDA_SR |
| 2702 | Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) | Baked Products | 0.88 mg | 8% | USDA_SR |
| 2703 | Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 0.88 mg | 8% | USDA_SR |
| 2704 | Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) | Baked Products | 0.88 mg | 8% | USDA_SR |
| 2705 | Bread, sticks, plain | Baked Products | 0.88 mg | 8% | USDA_SR |
| 2706 | Bread, roll, Mexican, bollilo | Baked Products | 0.88 mg | 8% | USDA_SR |
| 2707 | Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry | Breakfast Cereals | 0.88 mg | 8% | USDA_SR |
| 2708 | Beans, great northern, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.88 mg | 8% | USDA_SR |
| 2709 | Popovers, dry mix, enriched | Baked Products | 0.88 mg | 8% | USDA_SR |
| 2710 | Sauce, pesto, ready-to-serve, shelf stable | Soups, Sauces, and Gravies | 0.88 mg | 8% | USDA_SR |
| 2711 | Gravy, onion, dry, mix | Soups, Sauces, and Gravies | 0.88 mg | 8% | USDA_SR |
| 2712 | Amaranth leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.88 mg | 8% | USDA_SR |
| 2713 | Amaranth leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.88 mg | 8% | USDA_SR |
| 2714 | Restaurant, Mexican, refried beans | Restaurant Foods | 0.88 mg | 8% | USDA_SR |
| 2715 | Refried beans | Legumes and Legume Products | 0.88 mg | 8% | CNF |
| 2716 | Popover, dry mix, unprepared | Baked Products | 0.88 mg | 8% | CNF |
| 2717 | Bread stick, plain | Baked Products | 0.88 mg | 8% | CNF |
| 2718 | Beans, great northern, boiled, salted | Legumes and Legume Products | 0.88 mg | 8% | CNF |
| 2719 | Beans, great northern, boiled | Legumes and Legume Products | 0.88 mg | 8% | CNF |
| 2720 | Amaranth leaves, boiled, drained | Vegetables and Vegetable Products | 0.88 mg | 8% | CNF |
| 2721 | Gravy, onion, dehydrated | Soups, Sauces and Gravies | 0.88 mg | 8% | CNF |
| 2722 | Pie, pecan, commercially prepared | Baked Products | 0.87 mg | 8% | USDA_SR |
| 2723 | Soy sauce made from soy and wheat (shoyu) | Legumes and Legume Products | 0.87 mg | 8% | USDA_SR |
| 2724 | Crackers, wheat, sandwich, with cheese filling | Baked Products | 0.87 mg | 8% | USDA_SR |
| 2725 | Lasagna, Vegetable, frozen, baked | Meals, Entrees, and Side Dishes | 0.87 mg | 8% | USDA_SR |
| 2726 | Cereals, MALT-O-MEAL, chocolate, dry | Breakfast Cereals | 0.87 mg | 8% | USDA_SR |
| 2727 | Nuts, chestnuts, chinese, raw | Nut and Seed Products | 0.87 mg | 8% | USDA_SR |
| 2728 | Candies, peanut brittle, prepared-from-recipe | Sweets | 0.87 mg | 8% | USDA_SR |
| 2729 | Mushrooms, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.87 mg | 8% | USDA_SR |
| 2730 | Mushrooms, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.87 mg | 8% | USDA_SR |
| 2731 | Garlic bread, frozen | Baked Products | 0.87 mg | 8% | USDA_SR |
| 2732 | Bread, garlic | Baked Products | 0.87 mg | 8% | CNF |
| 2733 | Cake, chocolate, homemade, with chocolate icing (frosting) | Baked Products | 0.87 mg | 8% | CNF |
| 2734 | Mushroom, boiled, drained, with salt | Vegetables and Vegetable Products | 0.87 mg | 8% | CNF |
| 2735 | Lasagna, vegetable, frozen, baked | Mixed Dishes | 0.87 mg | 8% | CNF |
| 2736 | Candies, peanut brittle, homemade | Sweets | 0.87 mg | 8% | CNF |
| 2737 | Pie, pecan, commercial | Baked Products | 0.87 mg | 8% | CNF |
| 2738 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 0.87 mg | 8% | CNF |
| 2739 | Cracker, wheat, sandwich, with cheese filling | Baked Products | 0.87 mg | 8% | CNF |
| 2740 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 0.87 mg | 8% | CNF |
| 2741 | Nuts, Chinese chestnuts, raw | Nuts and Seeds | 0.87 mg | 8% | CNF |
| 2742 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 0.87 mg | 8% | CNF |
| 2743 | Snacks, candy bits, yogurt covered with vitamin C | Snacks | 0.86 mg | 8% | USDA_SR |
| 2744 | Beans, kidney, california red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.86 mg | 8% | USDA_SR |
| 2745 | Beans, kidney, california red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.86 mg | 8% | USDA_SR |
| 2746 | Cookies, peanut butter, commercially prepared, regular | Baked Products | 0.86 mg | 8% | USDA_SR |
| 2747 | Bread, egg, toasted | Baked Products | 0.86 mg | 8% | USDA_SR |
| 2748 | Ice cream cone, chocolate covered, with nuts, flavors other than chocolate | Dairy and Egg Products | 0.86 mg | 8% | USDA_SR |
| 2749 | Fast foods, burrito, with beans and cheese | Fast Foods | 0.86 mg | 8% | USDA_SR |
| 2750 | TACO BELL, Bean Burrito | Fast Foods | 0.86 mg | 8% | USDA_SR |
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