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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Soy flour, full-fat, raw | Legumes and Legume Products | 3.92 mg | 36% |
| 302 | Cheese, mozzarella, nonfat | Dairy and Egg Products | 3.92 mg | 36% |
| 303 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), powder, with ARA and DHA | Baby Foods | 3.91 mg | 36% |
| 304 | Infant formula, PBM PRODUCTS, store brand, powder | Baby Foods | 3.90 mg | 35% |
| 305 | Cheese, gruyere | Dairy and Egg Products | 3.90 mg | 35% |
| 306 | Cheese, gouda | Dairy and Egg Products | 3.90 mg | 35% |
| 307 | Spices, tarragon, dried | Spices and Herbs | 3.90 mg | 35% |
| 308 | Cheese, Swiss, nonfat or fat free | Dairy and Egg Products | 3.90 mg | 35% |
| 309 | Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder | Baby Foods | 3.90 mg | 35% |
| 310 | Cheese, swiss, low fat | Dairy and Egg Products | 3.90 mg | 35% |
| 311 | Cheese, swiss, low sodium | Dairy and Egg Products | 3.90 mg | 35% |
| 312 | Cereals ready-to-eat, UNCLE SAM CEREAL | Breakfast Cereals | 3.87 mg | 35% |
| 313 | Cheese, parmesan, dry grated, reduced fat | Dairy and Egg Products | 3.87 mg | 35% |
| 314 | Cheese, mexican, queso cotija | Dairy and Egg Products | 3.87 mg | 35% |
| 315 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, powder, not reconstituted | Baby Foods | 3.86 mg | 35% |
| 316 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, powder, not reconstituted | Baby Foods | 3.86 mg | 35% |
| 317 | Infant formula, ABBOTT NUTRITION, SIMILAC, PM 60/40, powder not reconstituted | Baby Foods | 3.85 mg | 35% |
| 318 | Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, powder, with ARA and DHA | Baby Foods | 3.84 mg | 35% |
| 319 | Snacks, popcorn, microwave, low fat | Snacks | 3.83 mg | 35% |
| 320 | Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, powder, with ARA and DHA | Baby Foods | 3.83 mg | 35% |
| 321 | Popcorn, microwave, low fat and sodium | Snacks | 3.83 mg | 35% |
| 322 | Infant formula, ABBOTT NUTRITION, ALIMENTUM ADVANCE, with iron, powder, not reconstituted, with DHA and ARA | Baby Foods | 3.82 mg | 35% |
| 323 | Infant formula, PBM PRODUCTS, store brand, soy, powder | Baby Foods | 3.80 mg | 35% |
| 324 | Cereals ready-to-eat, POST Raisin Bran Cereal | Breakfast Cereals | 3.80 mg | 35% |
| 325 | Nuts, mixed nuts, dry roasted, with peanuts, with salt added | Nut and Seed Products | 3.80 mg | 35% |
| 326 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, CHOSEN ROASTER | Nut and Seed Products | 3.76 mg | 34% |
| 327 | Candies, sesame crunch | Sweets | 3.76 mg | 34% |
| 328 | Cheese, edam | Dairy and Egg Products | 3.75 mg | 34% |
| 329 | Piki bread, made from blue cornmeal (Hopi) | American Indian/Alaska Native Foods | 3.75 mg | 34% |
| 330 | Cheese, cheddar, sharp, sliced | Dairy and Egg Products | 3.74 mg | 34% |
| 331 | Hearts of palm, raw | Vegetables and Vegetable Products | 3.73 mg | 34% |
| 332 | Spices, fennel seed | Spices and Herbs | 3.70 mg | 34% |
| 333 | Babyfood, cereal, oatmeal, with honey, dry | Baby Foods | 3.70 mg | 34% |
| 334 | Spices, bay leaf | Spices and Herbs | 3.70 mg | 34% |
| 335 | Wheat, KAMUT khorasan, uncooked | Cereal Grains and Pasta | 3.68 mg | 33% |
| 336 | Baking chocolate, unsweetened, liquid | Sweets | 3.68 mg | 33% |
| 337 | Beans, white, mature seeds, raw | Legumes and Legume Products | 3.67 mg | 33% |
| 338 | Beans, navy, mature seeds, raw | Legumes and Legume Products | 3.65 mg | 33% |
| 339 | Beans, black, mature seeds, raw | Legumes and Legume Products | 3.65 mg | 33% |
| 340 | Cereals, oats, regular and quick, not fortified, dry | Breakfast Cereals | 3.64 mg | 33% |
| 341 | Cheese, cheddar (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 3.64 mg | 33% |
| 342 | Spices, ginger, ground | Spices and Herbs | 3.64 mg | 33% |
| 343 | Beans, cranberry (roman), mature seeds, raw | Legumes and Legume Products | 3.63 mg | 33% |
| 344 | Teff, uncooked | Cereal Grains and Pasta | 3.63 mg | 33% |
| 345 | Cheese, mozzarella, low moisture, part-skim | Dairy and Egg Products | 3.62 mg | 33% |
| 346 | Cheese, mozzarella, low moisture, part-skim, shredded | Dairy and Egg Products | 3.61 mg | 33% |
| 347 | Cheese, pasteurized process, swiss | Dairy and Egg Products | 3.61 mg | 33% |
| 348 | Lentils, pink or red, raw | Legumes and Legume Products | 3.60 mg | 33% |
| 349 | Beverages, Dairy drink mix, chocolate, reduced calorie, with low-calorie sweeteners, powder | Beverages | 3.60 mg | 33% |
| 350 | Spices, marjoram, dried | Spices and Herbs | 3.60 mg | 33% |
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