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 251–300 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Spices, dill weed, dried | Spices and Herbs | 3.30 mg | 30% |
| 252 | Nuts, almond butter, plain, salted | Nuts and Seeds | 3.29 mg | 30% |
| 253 | Nuts, almond butter, plain | Nuts and Seeds | 3.29 mg | 30% |
| 254 | Peanuts, all types, oil-roasted, salted | Legumes and Legume Products | 3.28 mg | 30% |
| 255 | Grains, spelt, uncooked | Cereals, Grains and Pasta | 3.28 mg | 30% |
| 256 | Peanuts, all types, oil-roasted | Legumes and Legume Products | 3.28 mg | 30% |
| 257 | Peanuts, all types, raw | Legumes and Legume Products | 3.27 mg | 30% |
| 258 | Fast Foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments, vegetables and mayonnaise | Fast Foods | 3.27 mg | 30% |
| 259 | Lentils, raw | Legumes and Legume Products | 3.27 mg | 30% |
| 260 | Cereal, ready to eat, Special K: Satisfaction, Kellogg's | Breakfast cereals | 3.26 mg | 30% |
| 261 | Cheese, provolone, reduced fat | Dairy and Egg Products | 3.23 mg | 29% |
| 262 | Cheese, provolone | Dairy and Egg Products | 3.23 mg | 29% |
| 263 | Spices, rosemary, dried | Spices and Herbs | 3.23 mg | 29% |
| 264 | Snacks, trail mix, regular, unsalted | Snacks | 3.22 mg | 29% |
| 265 | Snacks, trail mix, regular | Snacks | 3.22 mg | 29% |
| 266 | Cheese, processed product, mozzarella, fat free, slices | Dairy and Egg Products | 3.21 mg | 29% |
| 267 | Cheese, processed product, Swiss, fat free, slices | Dairy and Egg Products | 3.20 mg | 29% |
| 268 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 3.20 mg | 29% |
| 269 | Cheese, parmesan, shredded | Dairy and Egg Products | 3.19 mg | 29% |
| 270 | Cheese, parmesan, low sodium | Dairy and Egg Products | 3.19 mg | 29% |
| 271 | Grains, amaranth, flour | Cereals, Grains and Pasta | 3.16 mg | 29% |
| 272 | Egg, chicken, dried, whole | Dairy and Egg Products | 3.15 mg | 29% |
| 273 | Soybean kernels, roasted, unsalted | Legumes and Legume Products | 3.14 mg | 29% |
| 274 | Snacks, trail mix, regular with chocolate chips, unsalted | Snacks | 3.14 mg | 29% |
| 275 | Broadbeans (fava beans), dry, raw | Legumes and Legume Products | 3.14 mg | 29% |
| 276 | Cereal, ready to eat, Shredded Wheat: spoon size, Post | Breakfast cereals | 3.14 mg | 29% |
| 277 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 3.14 mg | 29% |
| 278 | Soybean kernels, roasted, salted | Legumes and Legume Products | 3.14 mg | 29% |
| 279 | Spices, poultry seasoning | Spices and Herbs | 3.14 mg | 29% |
| 280 | Cheese, mozzarella, low sodium | Dairy and Egg Products | 3.13 mg | 28% |
| 281 | Nuts, butternuts (long walnuts), dried | Nuts and Seeds | 3.13 mg | 28% |
| 282 | Grains, buckwheat flour, whole-groat | Cereals, Grains and Pasta | 3.12 mg | 28% |
| 283 | Nuts, almonds, dried, unblanched, unroasted | Nuts and Seeds | 3.12 mg | 28% |
| 284 | Cereal, ready to eat, Fibre 1, General Mills | Breakfast cereals | 3.12 mg | 28% |
| 285 | Grains, oat bran, dry | Cereals, Grains and Pasta | 3.11 mg | 28% |
| 286 | Grains, quinoa, dry | Cereals, Grains and Pasta | 3.10 mg | 28% |
| 287 | Snacks, popcorn, oil-popped, microwave, regular flavour, no trans fat | Snacks | 3.10 mg | 28% |
| 288 | Cereal, ready-to-eat, Krave, Kellogg's | Breakfast cereals | 3.10 mg | 28% |
| 289 | Nuts, walnuts, English or Persian, dried | Nuts and Seeds | 3.09 mg | 28% |
| 290 | Cheese, cheddar or colby type, low sodium | Dairy and Egg Products | 3.09 mg | 28% |
| 291 | Peanuts, Valencia, oil-roasted, salted | Legumes and Legume Products | 3.08 mg | 28% |
| 292 | Grains, wheat flour, whole-wheat | Cereals, Grains and Pasta | 3.08 mg | 28% |
| 293 | Peanuts, Valencia, oil-roasted | Legumes and Legume Products | 3.08 mg | 28% |
| 294 | Snacks, popcorn, air-popped | Snacks | 3.08 mg | 28% |
| 295 | Nuts, almonds, oil roasted, unblanched | Nuts and Seeds | 3.07 mg | 28% |
| 296 | Cereal, hot, oats, large flakes, dry, Quaker | Breakfast cereals | 3.07 mg | 28% |
| 297 | Cereal, hot, oats, minute, dry, Robin Hood | Breakfast cereals | 3.07 mg | 28% |
| 298 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 3.07 mg | 28% |
| 299 | Cheese, colby | Dairy and Egg Products | 3.07 mg | 28% |
| 300 | Nuts, almonds, oil roasted, unblanched, salted | Nuts and Seeds | 3.07 mg | 28% |
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