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 3101–3150 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3101 | Cookie, coconut macaroon | Baked Products | 0.73 mg | 7% | CNF |
| 3102 | Beans, baked, homemade | Legumes and Legume Products | 0.73 mg | 7% | CNF |
| 3103 | Chocolate syrup, thin type | Sweets | 0.73 mg | 7% | CNF |
| 3104 | Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.72 mg | 7% | USDA_FF |
| 3105 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 0.72 mg | 7% | USDA_FF |
| 3106 | Babyfood, cereal, mixed, with honey, prepared with whole milk | Baby Foods | 0.72 mg | 7% | USDA_SR |
| 3107 | Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan | Beverages | 0.72 mg | 7% | USDA_SR |
| 3108 | Danish pastry, cinnamon, unenriched | Baked Products | 0.72 mg | 7% | USDA_SR |
| 3109 | Bread, raisin, unenriched | Baked Products | 0.72 mg | 7% | USDA_SR |
| 3110 | Leavening agents, baking powder, low-sodium | Baked Products | 0.72 mg | 7% | USDA_SR |
| 3111 | Pancakes, plain, dry mix, complete (includes buttermilk) | Baked Products | 0.72 mg | 7% | USDA_SR |
| 3112 | Danish pastry, cinnamon, enriched | Baked Products | 0.72 mg | 7% | USDA_SR |
| 3113 | Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched | Baked Products | 0.72 mg | 7% | USDA_SR |
| 3114 | Cookies, brownies, commercially prepared | Baked Products | 0.72 mg | 7% | USDA_SR |
| 3115 | Bread, raisin, enriched | Baked Products | 0.72 mg | 7% | USDA_SR |
| 3116 | Cereals, corn grits, white, regular and quick, enriched, dry | Breakfast Cereals | 0.72 mg | 7% | USDA_SR |
| 3117 | Infant Formula, MEAD JOHNSON, ENFAMIL, ENFACARE, ready-to-feed, with ARA and DHA | Baby Foods | 0.72 mg | 7% | USDA_SR |
| 3118 | McDONALD'S, RANCH SNACK WRAP, Crispy | Fast Foods | 0.72 mg | 7% | USDA_SR |
| 3119 | Peas, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.72 mg | 7% | USDA_SR |
| 3120 | CHICK-FIL-A, Chick-n-Strips | Fast Foods | 0.72 mg | 7% | USDA_SR |
| 3121 | Mushrooms, canned, drained solids | Vegetables and Vegetable Products | 0.72 mg | 7% | USDA_SR |
| 3122 | Candies, NESTLE, BABY RUTH Bar | Sweets | 0.72 mg | 7% | USDA_SR |
| 3123 | Candies, bars, Baby Ruth | Sweets | 0.72 mg | 7% | CNF |
| 3124 | Leavening agent, baking powder, low sodium | Baked Products | 0.72 mg | 7% | CNF |
| 3125 | Pancake, plain (includes buttermilk), dry mix, complete, unprepared | Baked Products | 0.72 mg | 7% | CNF |
| 3126 | Danish pastry, cinnamon | Baked Products | 0.72 mg | 7% | CNF |
| 3127 | Cookie, chocolate chip, commercial, regular, higher fat | Baked Products | 0.72 mg | 7% | CNF |
| 3128 | Cookie, brownie, commercial | Baked Products | 0.72 mg | 7% | CNF |
| 3129 | Mushroom, canned, drained solids | Vegetables and Vegetable Products | 0.72 mg | 7% | CNF |
| 3130 | Peas, green, canned, solids and liquid | Vegetables and Vegetable Products | 0.72 mg | 7% | CNF |
| 3131 | Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed | Vegetables and Vegetable Products | 0.71 mg | 6% | USDA_FF |
| 3132 | Cookies, oatmeal, refrigerated dough, baked | Baked Products | 0.71 mg | 6% | USDA_SR |
| 3133 | Babyfood, beverage, GERBER, GRADUATES, FRUIT SPLASHERS | Baby Foods | 0.71 mg | 6% | USDA_SR |
| 3134 | Burrito, bean and cheese, frozen | Meals, Entrees, and Side Dishes | 0.71 mg | 6% | USDA_SR |
| 3135 | Tortillas, ready-to-bake or -fry, flour, without added calcium | Baked Products | 0.71 mg | 6% | USDA_SR |
| 3136 | Wonton wrappers (includes egg roll wrappers) | Baked Products | 0.71 mg | 6% | USDA_SR |
| 3137 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged | Nut and Seed Products | 0.71 mg | 6% | USDA_SR |
| 3138 | Peas, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 0.71 mg | 6% | USDA_SR |
| 3139 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 0.71 mg | 6% | USDA_SR |
| 3140 | Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.71 mg | 6% | USDA_SR |
| 3141 | Fiddlehead ferns, frozen, unprepared | Vegetables and Vegetable Products | 0.71 mg | 6% | USDA_SR |
| 3142 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 0.71 mg | 6% | USDA_SR |
| 3143 | Mushrooms, Chanterelle, raw | Vegetables and Vegetable Products | 0.71 mg | 6% | USDA_SR |
| 3144 | Restaurant, Latino, Arroz con habichuelas colorados (Rice And Red Beans) | Restaurant Foods | 0.71 mg | 6% | USDA_SR |
| 3145 | Snacks, potato chips, made from dried potatoes, sour-cream and onion-flavor | Snacks | 0.71 mg | 6% | USDA_SR |
| 3146 | Margarine, tub, hydrogenated, soybean oil | Fats and Oils | 0.71 mg | 6% | CNF |
| 3147 | Margarine, tub, non-hydrogenated, soybean oil | Fats and Oils | 0.71 mg | 6% | CNF |
| 3148 | Mushroom, Chanterelle, raw | Vegetables and Vegetable Products | 0.71 mg | 6% | CNF |
| 3149 | Fiddlehead greens (ferns), frozen, boiled, drained | Vegetables and Vegetable Products | 0.71 mg | 6% | CNF |
| 3150 | Peas, green, canned, drained solids, no salt added | Vegetables and Vegetable Products | 0.71 mg | 6% | CNF |
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