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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Nuts, pecans, oil roasted, with salt added | Nut and Seed Products | 4.47 mg | 41% |
| 252 | Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 4.44 mg | 40% |
| 253 | Peanuts, virginia, raw | Legumes and Legume Products | 4.43 mg | 40% |
| 254 | Nuts, cashew butter, plain, with salt added | Nut and Seed Products | 4.43 mg | 40% |
| 255 | Snacks, CLIF BAR, mixed flavors | Snacks | 4.41 mg | 40% |
| 256 | Milk, dry, nonfat, instant, without added vitamin A and vitamin D | Dairy and Egg Products | 4.41 mg | 40% |
| 257 | Cereals, WHEATENA, dry | Breakfast Cereals | 4.41 mg | 40% |
| 258 | Milk, dry, nonfat, instant, with added vitamin A and vitamin D | Dairy and Egg Products | 4.41 mg | 40% |
| 259 | Soy protein concentrate, produced by acid wash | Legumes and Legume Products | 4.40 mg | 40% |
| 260 | Soy protein concentrate, produced by alcohol extraction | Legumes and Legume Products | 4.40 mg | 40% |
| 261 | Cheese, swiss | Dairy and Egg Products | 4.37 mg | 40% |
| 262 | Seeds, flaxseed | Nut and Seed Products | 4.34 mg | 39% |
| 263 | Spices, paprika | Spices and Herbs | 4.33 mg | 39% |
| 264 | Candies, halavah, plain | Sweets | 4.32 mg | 39% |
| 265 | Nuts, hickorynuts, dried | Nut and Seed Products | 4.31 mg | 39% |
| 266 | Cheese, Mexican, blend, reduced fat | Dairy and Egg Products | 4.30 mg | 39% |
| 267 | Spices, chili powder | Spices and Herbs | 4.30 mg | 39% |
| 268 | Spices, savory, ground | Spices and Herbs | 4.30 mg | 39% |
| 269 | Nuts, pine nuts, pinyon, dried | Nut and Seed Products | 4.28 mg | 39% |
| 270 | Vermicelli, made from soy | Legumes and Legume Products | 4.24 mg | 39% |
| 271 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry | Breakfast Cereals | 4.20 mg | 38% |
| 272 | Cheese, parmesan, grated | Dairy and Egg Products | 4.20 mg | 38% |
| 273 | Yeast extract spread | Vegetables and Vegetable Products | 4.19 mg | 38% |
| 274 | Cereals ready-to-eat, granola, homemade | Breakfast Cereals | 4.17 mg | 38% |
| 275 | Wheat, durum | Cereal Grains and Pasta | 4.16 mg | 38% |
| 276 | Elk, free range, roast, eye of round, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 4.16 mg | 38% |
| 277 | Cheese, American, nonfat or fat free | Dairy and Egg Products | 4.11 mg | 37% |
| 278 | Crackers, cream, La Moderna Rikis Cream Crackers | Baked Products | 4.11 mg | 37% |
| 279 | Cereals, QUAKER, Whole Wheat Natural Cereal, dry | Breakfast Cereals | 4.10 mg | 37% |
| 280 | Infant formula, NESTLE, GOOD START SUPREME, with iron, powder | Baby Foods | 4.10 mg | 37% |
| 281 | Soy flour, low-fat | Legumes and Legume Products | 4.10 mg | 37% |
| 282 | Infant formula, GERBER, GOOD START 2, PROTECT PLUS, powder | Baby Foods | 4.10 mg | 37% |
| 283 | Infant formula, GERBER, GOOD START, PROTECT PLUS, powder | Baby Foods | 4.10 mg | 37% |
| 284 | Sea lion, Steller, liver (Alaska Native) | American Indian/Alaska Native Foods | 4.10 mg | 37% |
| 285 | Breakfast bar, corn flake crust with fruit | Snacks | 4.10 mg | 37% |
| 286 | Milk, dry, nonfat, regular, with added vitamin A and vitamin D | Dairy and Egg Products | 4.08 mg | 37% |
| 287 | Milk, dry, nonfat, regular, without added vitamin A and vitamin D | Dairy and Egg Products | 4.08 mg | 37% |
| 288 | Nuts, mixed nuts, dry roasted, with peanuts, without salt added | Nut and Seed Products | 4.06 mg | 37% |
| 289 | Nuts, brazilnuts, dried, unblanched | Nut and Seed Products | 4.06 mg | 37% |
| 290 | Spices, onion powder | Spices and Herbs | 4.05 mg | 37% |
| 291 | Soy protein isolate, potassium type | Legumes and Legume Products | 4.03 mg | 37% |
| 292 | Soy protein isolate | Legumes and Legume Products | 4.03 mg | 37% |
| 293 | Milk, dry, nonfat, calcium reduced | Dairy and Egg Products | 4.03 mg | 37% |
| 294 | Milk, buttermilk, dried | Dairy and Egg Products | 4.02 mg | 37% |
| 295 | Babyfood, baked product, finger snacks cereal fortified | Baby Foods | 4.00 mg | 36% |
| 296 | Snacks, popcorn, cakes | Snacks | 3.99 mg | 36% |
| 297 | Oats (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 3.97 mg | 36% |
| 298 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, powder, not reconstituted | Baby Foods | 3.94 mg | 36% |
| 299 | Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, powder, not reconstituted | Baby Foods | 3.94 mg | 36% |
| 300 | Candies, peanut bar | Sweets | 3.94 mg | 36% |
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