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 2901–2950 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2901 | Rice flour, white, unenriched | Cereal Grains and Pasta | 0.80 mg | 7% | USDA_SR |
| 2902 | Balsam-pear (bitter gourd), pods, raw | Vegetables and Vegetable Products | 0.80 mg | 7% | USDA_SR |
| 2903 | Restaurant, Latino, arepa (unleavened cornmeal bread) | Restaurant Foods | 0.80 mg | 7% | USDA_SR |
| 2904 | Bread, salvadoran sweet cheese (quesadilla salvadorena) | Baked Products | 0.80 mg | 7% | USDA_SR |
| 2905 | Margarine, tub, non-hydrogenated, mixed vegetable oil, Calorie-reduced | Fats and Oils | 0.80 mg | 7% | CNF |
| 2906 | Macaroni and cheese, frozen | Mixed Dishes | 0.80 mg | 7% | CNF |
| 2907 | Cracker, honey sesame | Snacks | 0.80 mg | 7% | CNF |
| 2908 | Cereal, ready to eat, honey almond flax, Kashi | Breakfast cereals | 0.80 mg | 7% | CNF |
| 2909 | Grains, rice flour, white | Cereals, Grains and Pasta | 0.80 mg | 7% | CNF |
| 2910 | Doughnut (donut), yeast-leavened, with cream filling | Baked Products | 0.80 mg | 7% | CNF |
| 2911 | Cookie, oatmeal (with or without raisins), dry mix, unprepared | Baked Products | 0.80 mg | 7% | CNF |
| 2912 | Cake mix, chocolate (devil's food, fudge), regular, dry, unprepared | Baked Products | 0.80 mg | 7% | CNF |
| 2913 | Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate) | Legumes and Legume Products | 0.80 mg | 7% | CNF |
| 2914 | Malted milk, chocolate flavour, powder | Beverages | 0.80 mg | 7% | CNF |
| 2915 | Balsam-pear (bitter gourd, bitter melon), pods, raw | Vegetables and Vegetable Products | 0.80 mg | 7% | CNF |
| 2916 | Soup, cream, celery, dehydrated | Soups, Sauces and Gravies | 0.80 mg | 7% | CNF |
| 2917 | Flour, 00 | Cereal Grains and Pasta | 0.79 mg | 7% | USDA_FF |
| 2918 | Bread, Italian | Baked Products | 0.79 mg | 7% | USDA_SR |
| 2919 | Infant formula, MEAD JOHNSON,NEXT STEP PROSOBEE, prepared from powder | Baby Foods | 0.79 mg | 7% | USDA_SR |
| 2920 | Infant formula, MEAD JOHNSON, PROSOBEE, with iron, ready to feed, with ARA and DHA | Baby Foods | 0.79 mg | 7% | USDA_SR |
| 2921 | Infant formula, MEAD JOHNSON, PROSOBEE, with iron, ready-to-feed | Baby Foods | 0.79 mg | 7% | USDA_SR |
| 2922 | Dulce de Leche | Dairy and Egg Products | 0.79 mg | 7% | USDA_SR |
| 2923 | Cookies, oatmeal, commercially prepared, regular | Baked Products | 0.79 mg | 7% | USDA_SR |
| 2924 | Bread, egg | Baked Products | 0.79 mg | 7% | USDA_SR |
| 2925 | Soy sauce made from soy and wheat (shoyu), low sodium | Legumes and Legume Products | 0.79 mg | 7% | USDA_SR |
| 2926 | Infant formula, MEAD JOHNSON, NEXT STEP, PROSOBEE, LIPIL, ready to feed, with ARA and DHA | Baby Foods | 0.79 mg | 7% | USDA_SR |
| 2927 | Infant formula, MEAD JOHNSON, ENFAMIL, Enfagrow, Soy, Toddler ready-to-feed | Baby Foods | 0.79 mg | 7% | USDA_SR |
| 2928 | Candies, HERSHEY'S, ALMOND JOY BITES | Sweets | 0.79 mg | 7% | USDA_SR |
| 2929 | Jute, potherb, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 7% | USDA_SR |
| 2930 | Lima beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 7% | USDA_SR |
| 2931 | Lima beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.79 mg | 7% | USDA_SR |
| 2932 | Jute, potherb, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.79 mg | 7% | USDA_SR |
| 2933 | Jute, potherb, raw | Vegetables and Vegetable Products | 0.79 mg | 7% | USDA_SR |
| 2934 | Endive, raw | Vegetables and Vegetable Products | 0.79 mg | 7% | USDA_SR |
| 2935 | Sauce, Hollandaise (butter sauce) | Soups, Sauces and Gravies | 0.79 mg | 7% | CNF |
| 2936 | Dulce de leche (caramelized milk) | Sweets | 0.79 mg | 7% | CNF |
| 2937 | Beans, lima, boiled, drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 7% | CNF |
| 2938 | Jute, potherb, boiled, drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 7% | CNF |
| 2939 | Candies, ALMOND JOY BITES | Sweets | 0.79 mg | 7% | CNF |
| 2940 | Cookie, oatmeal (with or without raisins), commercial | Baked Products | 0.79 mg | 7% | CNF |
| 2941 | Bread, egg (Challah) | Baked Products | 0.79 mg | 7% | CNF |
| 2942 | Soy sauce (made with soy and wheat), shoyu, sodium reduced | Legumes and Legume Products | 0.79 mg | 7% | CNF |
| 2943 | Jute, potherb, boiled, drained | Vegetables and Vegetable Products | 0.79 mg | 7% | CNF |
| 2944 | Jute, potherb, raw | Vegetables and Vegetable Products | 0.79 mg | 7% | CNF |
| 2945 | Escarole or endive (cichorium endivia), raw | Vegetables and Vegetable Products | 0.79 mg | 7% | CNF |
| 2946 | Beans, lima, boiled, drained | Vegetables and Vegetable Products | 0.79 mg | 7% | CNF |
| 2947 | Cake, pudding-type, chocolate, dry mix | Baked Products | 0.78 mg | 7% | USDA_SR |
| 2948 | Sauce, peanut, made from peanut butter, water, soy sauce | Soups, Sauces, and Gravies | 0.78 mg | 7% | USDA_SR |
| 2949 | Infant formula, MEAD JOHNSON, Enfamil 24, ready to feed, with ARA and DHA | Baby Foods | 0.78 mg | 7% | USDA_SR |
| 2950 | Cookies, chocolate sandwich, with extra creme filling | Baked Products | 0.78 mg | 7% | USDA_SR |
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