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 301–350 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Nuts, almonds, oil roasted, unblanched | Nuts and Seeds | 3.07 mg | 28% |
| 302 | Nuts, almonds, oil roasted, lightly salted | Nuts and Seeds | 3.07 mg | 28% |
| 303 | Corn, dried, yellow | Vegetables and Vegetable Products | 3.06 mg | 28% |
| 304 | Cereal, ready to eat, Shredded Wheat, Post | Breakfast cereals | 3.06 mg | 28% |
| 305 | Cereal, ready to eat, Shredded Wheat'n Bran: spoon size, Post | Breakfast cereals | 3.04 mg | 28% |
| 306 | Cheese, processed product, cheddar, fat free, slices | Dairy and Egg Products | 3.04 mg | 28% |
| 307 | Soybean, fermented products, natto | Legumes and Legume Products | 3.03 mg | 28% |
| 308 | Cheese, Mexican, queso asadero | Dairy and Egg Products | 3.02 mg | 27% |
| 309 | Fast foods, sandwiches and burgers, cheeseburger, large, triple patty, plain | Fast Foods | 3.02 mg | 27% |
| 310 | Cheese, processed, cheddar, cold pack | Dairy and Egg Products | 3.01 mg | 27% |
| 311 | Cheese, Mexican blend | Dairy and Egg Products | 3.01 mg | 27% |
| 312 | Cracker, 7 grain | Baked Products | 3.00 mg | 27% |
| 313 | Snacks, brown rice chips | Snacks | 3.00 mg | 27% |
| 314 | Snacks, rice cakes, brown rice, plain | Snacks | 3.00 mg | 27% |
| 315 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 3.00 mg | 27% |
| 316 | Snacks, rice cakes, brown rice, rye | Snacks | 3.00 mg | 27% |
| 317 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 3.00 mg | 27% |
| 318 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 3.00 mg | 27% |
| 319 | Cheese, monterey | Dairy and Egg Products | 3.00 mg | 27% |
| 320 | Snacks, rice cakes, crackers (include mini rice cakes) | Baked Products | 3.00 mg | 27% |
| 321 | Cheese, monterey, low fat | Dairy and Egg Products | 3.00 mg | 27% |
| 322 | Cheese, cheddar, imitation, low cholesterol | Dairy and Egg Products | 3.00 mg | 27% |
| 323 | Nuts, almond butter, honey and cinnamon, salted | Nuts and Seeds | 2.99 mg | 27% |
| 324 | Cheese, processed product, cheddar, slices, low sodium | Dairy and Egg Products | 2.99 mg | 27% |
| 325 | Spices, garlic powder | Spices and Herbs | 2.99 mg | 27% |
| 326 | Cracker, whole-wheat, reduced fat | Baked Products | 2.99 mg | 27% |
| 327 | Cereal, hot, oats, instant: regular, dry | Breakfast cereals | 2.98 mg | 27% |
| 328 | Nuts, almonds, dried, blanched, unroasted | Nuts and Seeds | 2.97 mg | 27% |
| 329 | Nuts, pilinuts-canarytree, dried | Nuts and Seeds | 2.97 mg | 27% |
| 330 | Nuts, simulated product, wheat-based, all flavours except macadamia, without salt | Nuts and Seeds | 2.96 mg | 27% |
| 331 | Grains, wheat flour, whole-grain, soft wheat | Cereals, Grains and Pasta | 2.96 mg | 27% |
| 332 | Cheese, caraway | Dairy and Egg Products | 2.94 mg | 27% |
| 333 | Cheese, Mexican, queso anejo | Dairy and Egg Products | 2.94 mg | 27% |
| 334 | Nuts, simulated product, wheat-based, unflavoured, with salt | Nuts and Seeds | 2.94 mg | 27% |
| 335 | Cheese, mozzarella, (52% water, 22.5% M.F.) | Dairy and Egg Products | 2.92 mg | 27% |
| 336 | Bread, spelt, commercial, toasted | Baked Products | 2.90 mg | 26% |
| 337 | Cheese, feta | Dairy and Egg Products | 2.88 mg | 26% |
| 338 | Grains, amaranth, raw | Cereals, Grains and Pasta | 2.87 mg | 26% |
| 339 | Beans, hyacinth, boiled | Legumes and Legume Products | 2.85 mg | 26% |
| 340 | Beans, hyacinth, boiled, salted | Legumes and Legume Products | 2.85 mg | 26% |
| 341 | Beans, yellow, raw | Legumes and Legume Products | 2.83 mg | 26% |
| 342 | Nuts, almond meal, partially defatted, salted | Nuts and Seeds | 2.83 mg | 26% |
| 343 | Nuts, almond meal, partially defatted | Nuts and Seeds | 2.83 mg | 26% |
| 344 | Egg, chicken, yolk, fresh or frozen, raw | Dairy and Egg Products | 2.83 mg | 26% |
| 345 | Beans, lima, dry, large, raw | Legumes and Legume Products | 2.83 mg | 26% |
| 346 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments | Fast Foods | 2.83 mg | 26% |
| 347 | Egg, chicken, yolk, cooked | Dairy and Egg Products | 2.83 mg | 26% |
| 348 | Babyfood, cereal, oat, with milk powder, dry | Babyfoods | 2.83 mg | 26% |
| 349 | Chickpea flour (besan) | Legumes and Legume Products | 2.81 mg | 26% |
| 350 | Beans, small white, raw | Legumes and Legume Products | 2.81 mg | 26% |
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