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 351–400 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 351 | Soybeans, dry, roasted | Legumes and Legume Products | 4.77 mg | 43% | CNF |
| 352 | Lupins, mature seeds, raw | Legumes and Legume Products | 4.75 mg | 43% | USDA_SR |
| 353 | Lupins, raw | Legumes and Legume Products | 4.75 mg | 43% | CNF |
| 354 | Spices, parsley, dried | Spices and Herbs | 4.75 mg | 43% | CNF |
| 355 | Flaxseed, ground | Nut and Seed Products | 4.74 mg | 43% | USDA_FF |
| 356 | Spices, coriander leaf, dried | Spices and Herbs | 4.72 mg | 43% | USDA_SR |
| 357 | Spices, coriander leaf (cilantro), dried | Spices and Herbs | 4.72 mg | 43% | CNF |
| 358 | Spices, sage, ground | Spices and Herbs | 4.70 mg | 43% | USDA_SR |
| 359 | Spices, curry powder | Spices and Herbs | 4.70 mg | 43% | USDA_SR |
| 360 | Spices, coriander seed | Spices and Herbs | 4.70 mg | 43% | USDA_SR |
| 361 | Spices, sage, ground | Spices and Herbs | 4.70 mg | 43% | CNF |
| 362 | Spices, curry powder | Spices and Herbs | 4.70 mg | 43% | CNF |
| 363 | Spices, coriander seed (cilantro) | Spices and Herbs | 4.70 mg | 43% | CNF |
| 364 | Cereals ready-to-eat, POST, Honeycomb Cereal | Breakfast Cereals | 4.69 mg | 43% | USDA_SR |
| 365 | Nuts, mixed nuts, oil roasted, without peanuts, without salt added | Nut and Seed Products | 4.66 mg | 42% | USDA_SR |
| 366 | Nuts, mixed nuts, oil roasted, without peanuts, with salt added | Nut and Seed Products | 4.66 mg | 42% | USDA_SR |
| 367 | Nuts, mixed nuts, oil roasted without peanuts, salted | Nuts and Seeds | 4.66 mg | 42% | CNF |
| 368 | Nuts, mixed nuts, oil roasted without peanuts | Nuts and Seeds | 4.66 mg | 42% | CNF |
| 369 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nut and Seed Products | 4.64 mg | 42% | USDA_SR |
| 370 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nuts and Seeds | 4.64 mg | 42% | CNF |
| 371 | Cheese, parmesan, grated, refrigerated | Dairy and Egg Products | 4.62 mg | 42% | USDA_FF |
| 372 | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products | 4.62 mg | 42% | USDA_SR |
| 373 | Seeds, sesame butter, tahini, type of kernels unspecified | Nut and Seed Products | 4.62 mg | 42% | USDA_SR |
| 374 | Seeds, sesame butter, tahini, roasted and toasted kernels | Nuts and Seeds | 4.62 mg | 42% | CNF |
| 375 | Seeds, chia seeds, dried | Nut and Seed Products | 4.58 mg | 42% | USDA_SR |
| 376 | Candied foods, ginger root, crystallized | Sweets | 4.58 mg | 42% | CNF |
| 377 | Seeds, chia seeds, dried | Nuts and Seeds | 4.58 mg | 42% | CNF |
| 378 | Nuts, mixed nuts, oil roasted, without peanuts, lightly salted | Nut and Seed Products | 4.57 mg | 42% | USDA_SR |
| 379 | Nuts, mixed nuts, oil roasted without peanuts, lightly salted | Nuts and Seeds | 4.57 mg | 42% | CNF |
| 380 | Cereal, ready to eat, Puffed Wheat, Quaker | Breakfast cereals | 4.57 mg | 42% | CNF |
| 381 | Nuts, pecans | Nut and Seed Products | 4.53 mg | 41% | USDA_SR |
| 382 | Nuts, pecans, dried | Nuts and Seeds | 4.53 mg | 41% | CNF |
| 383 | Infant formula, NESTLE, GOOD START ESSENTIALS SOY, with iron, powder | Baby Foods | 4.51 mg | 41% | USDA_SR |
| 384 | Infant formula, NESTLE, GOOD START SOY, with ARA and DHA, powder | Baby Foods | 4.51 mg | 41% | USDA_SR |
| 385 | Spices, turmeric, ground | Spices and Herbs | 4.50 mg | 41% | USDA_SR |
| 386 | Infant formula, GERBER, GOOD START 2 SOY, with iron, powder | Baby Foods | 4.50 mg | 41% | USDA_SR |
| 387 | Spices, turmeric, ground | Spices and Herbs | 4.50 mg | 41% | CNF |
| 388 | Winged beans, mature seeds, raw | Legumes and Legume Products | 4.48 mg | 41% | USDA_SR |
| 389 | Beans, winged (goa beans), dry, raw | Legumes and Legume Products | 4.48 mg | 41% | CNF |
| 390 | Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's | Breakfast cereals | 4.48 mg | 41% | CNF |
| 391 | Nuts, pecans, oil roasted, without salt added | Nut and Seed Products | 4.47 mg | 41% | USDA_SR |
| 392 | Nuts, pecans, oil roasted, with salt added | Nut and Seed Products | 4.47 mg | 41% | USDA_SR |
| 393 | Nuts, pecans, oil roasted, salted | Nuts and Seeds | 4.47 mg | 41% | CNF |
| 394 | Nuts, pecans, oil roasted | Nuts and Seeds | 4.47 mg | 41% | CNF |
| 395 | Khorasan, grain, dry, raw | Cereal Grains and Pasta | 4.46 mg | 41% | USDA_FF |
| 396 | Flour, soy, defatted | Legumes and Legume Products | 4.44 mg | 40% | USDA_FF |
| 397 | Cheese, cheddar, reduced fat (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 4.44 mg | 40% | USDA_SR |
| 398 | Peanuts, virginia, raw | Legumes and Legume Products | 4.43 mg | 40% | USDA_SR |
| 399 | Nuts, cashew butter, plain, with salt added | Nut and Seed Products | 4.43 mg | 40% | USDA_SR |
| 400 | Peanuts, Virginia, raw | Legumes and Legume Products | 4.43 mg | 40% | CNF |
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