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 3701–3750 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3701 | Bread, cornbread, dry mix, enriched (includes corn muffin mix) | Baked Products | 0.57 mg | 5% | USDA_SR |
| 3702 | Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water | Breakfast Cereals | 0.57 mg | 5% | USDA_SR |
| 3703 | Cereals, MALT-O-MEAL, original, plain, dry | Breakfast Cereals | 0.57 mg | 5% | USDA_SR |
| 3704 | Shake, fast food, vanilla | Beverages | 0.57 mg | 5% | USDA_SR |
| 3705 | Bread, cornbread, dry mix, unenriched (includes corn muffin mix) | Baked Products | 0.57 mg | 5% | USDA_SR |
| 3706 | Babyfood, cereal, barley, prepared with whole milk | Baby Foods | 0.57 mg | 5% | USDA_SR |
| 3707 | Bulgur, cooked | Cereal Grains and Pasta | 0.57 mg | 5% | USDA_SR |
| 3708 | Nuts, chestnuts, european, roasted | Nut and Seed Products | 0.57 mg | 5% | USDA_SR |
| 3709 | Peaches, dried, sulfured, uncooked | Fruits and Fruit Juices | 0.57 mg | 5% | USDA_SR |
| 3710 | T.G.I. FRIDAY'S, french fries | Restaurant Foods | 0.57 mg | 5% | USDA_SR |
| 3711 | Mushrooms, white, stir-fried | Vegetables and Vegetable Products | 0.57 mg | 5% | USDA_SR |
| 3712 | Cheese, cream, low fat | Dairy and Egg Products | 0.57 mg | 5% | USDA_SR |
| 3713 | APPLEBEE'S, KRAFT, Macaroni & Cheese, from kid's menu | Restaurant Foods | 0.57 mg | 5% | USDA_SR |
| 3714 | Puddings, chocolate, dry mix, regular, prepared with 2% milk | Sweets | 0.57 mg | 5% | USDA_SR |
| 3715 | Crackers, cheese, sandwich-type with cheese filling | Baked Products | 0.57 mg | 5% | USDA_SR |
| 3716 | Tortillas, ready-to-bake or -fry, flour, shelf stable | Baked Products | 0.57 mg | 5% | USDA_SR |
| 3717 | Bread, Irish soda, homemade | Baked Products | 0.57 mg | 5% | CNF |
| 3718 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 0.57 mg | 5% | CNF |
| 3719 | Cheese, cream, light | Dairy and Egg Products | 0.57 mg | 5% | CNF |
| 3720 | Cracker, cheese, sandwich, with cheese filling | Baked Products | 0.57 mg | 5% | CNF |
| 3721 | Beverage mix, chocolate flavour, powder, with 2% M.F. milk | Beverages | 0.57 mg | 5% | CNF |
| 3722 | Grains, bulgur, cooked | Cereals, Grains and Pasta | 0.57 mg | 5% | CNF |
| 3723 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 0.57 mg | 5% | CNF |
| 3724 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 0.57 mg | 5% | CNF |
| 3725 | Milk shake (fast food), vanilla | Beverages | 0.57 mg | 5% | CNF |
| 3726 | Nuts, European chestnuts (sweet), roasted | Nuts and Seeds | 0.57 mg | 5% | CNF |
| 3727 | Peach, dried halves, sulphured, uncooked | Fruits and fruit juices | 0.57 mg | 5% | CNF |
| 3728 | Cereal, hot, cream of wheat, instant: apple and cinnamon, dry | Breakfast cereals | 0.57 mg | 5% | CNF |
| 3729 | Cereal, hot, cream of wheat, instant: maple and brown sugar, dry | Breakfast cereals | 0.57 mg | 5% | CNF |
| 3730 | Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 0.56 mg | 5% | USDA_FF |
| 3731 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.56 mg | 5% | USDA_FF |
| 3732 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.56 mg | 5% | USDA_FF |
| 3733 | Beans, pinto, mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 0.56 mg | 5% | USDA_SR |
| 3734 | Beans, pinto, mature seeds, canned, solids and liquids | Legumes and Legume Products | 0.56 mg | 5% | USDA_SR |
| 3735 | Pancakes, plain, prepared from recipe | Baked Products | 0.56 mg | 5% | USDA_SR |
| 3736 | Cookies, chocolate chip, refrigerated dough, baked | Baked Products | 0.56 mg | 5% | USDA_SR |
| 3737 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber | Baby Foods | 0.56 mg | 5% | USDA_SR |
| 3738 | McDONALD'S, Hot Fudge Sundae | Fast Foods | 0.56 mg | 5% | USDA_SR |
| 3739 | Cereals ready-to-eat, chocolate-flavored frosted puffed corn | Breakfast Cereals | 0.56 mg | 5% | USDA_SR |
| 3740 | Muffins, plain, prepared from recipe, made with low fat (2%) milk | Baked Products | 0.56 mg | 5% | USDA_SR |
| 3741 | Okara | Legumes and Legume Products | 0.56 mg | 5% | USDA_SR |
| 3742 | Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch | Baked Products | 0.56 mg | 5% | USDA_SR |
| 3743 | Ice cream sundae cone | Dairy and Egg Products | 0.56 mg | 5% | USDA_SR |
| 3744 | Nuts, coconut milk, canned (liquid expressed from grated meat and water) | Nut and Seed Products | 0.56 mg | 5% | USDA_SR |
| 3745 | Radish seeds, sprouted, raw | Vegetables and Vegetable Products | 0.56 mg | 5% | USDA_SR |
| 3746 | Chives, raw | Vegetables and Vegetable Products | 0.56 mg | 5% | USDA_SR |
| 3747 | Pasta, fresh-refrigerated, plain, cooked | Cereal Grains and Pasta | 0.56 mg | 5% | USDA_SR |
| 3748 | Corn, sweet, white, canned, cream style, regular pack | Vegetables and Vegetable Products | 0.56 mg | 5% | USDA_SR |
| 3749 | Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.56 mg | 5% | USDA_SR |
| 3750 | Schar, Gluten-Free, Classic White Rolls | Baked Products | 0.56 mg | 5% | USDA_SR |
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