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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 351 | Soy flour, full-fat, roasted | Legumes and Legume Products | 3.58 mg | 33% |
| 352 | Babyfood, Snack, GERBER, GRADUATES, LIL CRUNCHIES, baked whole grain corn snack | Baby Foods | 3.57 mg | 32% |
| 353 | Cheese food, pasteurized process, swiss | Dairy and Egg Products | 3.55 mg | 32% |
| 354 | Candies, carob, unsweetened | Sweets | 3.53 mg | 32% |
| 355 | Snack, BALANCE, original bar | Snacks | 3.52 mg | 32% |
| 356 | Peanut spread, reduced sugar | Legumes and Legume Products | 3.51 mg | 32% |
| 357 | Yardlong beans, mature seeds, raw | Legumes and Legume Products | 3.50 mg | 32% |
| 358 | Cheese, mexican, queso chihuahua | Dairy and Egg Products | 3.50 mg | 32% |
| 359 | Cheese, tilsit | Dairy and Egg Products | 3.50 mg | 32% |
| 360 | Cheese, fontina | Dairy and Egg Products | 3.50 mg | 32% |
| 361 | BURGER KING, DOUBLE WHOPPER, with cheese | Fast Foods | 3.50 mg | 32% |
| 362 | Snacks, potato chips, fat-free, made with olestra | Snacks | 3.50 mg | 32% |
| 363 | Peas, green, split, mature seeds, raw | Legumes and Legume Products | 3.49 mg | 32% |
| 364 | Vegetable juice, BOLTHOUSE FARMS, DAILY GREENS | Vegetables and Vegetable Products | 3.47 mg | 32% |
| 365 | Wheat, soft white | Cereal Grains and Pasta | 3.46 mg | 31% |
| 366 | Triticale | Cereal Grains and Pasta | 3.45 mg | 31% |
| 367 | Beverages, Cocoa mix, low calorie, powder, with added calcium, phosphorus, aspartame, without added sodium or vitamin A | Beverages | 3.44 mg | 31% |
| 368 | Beverages, Cocoa mix, no sugar added, powder | Beverages | 3.44 mg | 31% |
| 369 | Snacks, popcorn, air-popped (Unsalted) | Snacks | 3.44 mg | 31% |
| 370 | Nuts, mixed nuts, dry roasted, with peanuts, salt added, PLANTERS pistachio blend | Nut and Seed Products | 3.42 mg | 31% |
| 371 | Snacks, tortilla chips, low fat, made with olestra, nacho cheese | Snacks | 3.40 mg | 31% |
| 372 | Papad | Legumes and Legume Products | 3.40 mg | 31% |
| 373 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw | Legumes and Legume Products | 3.37 mg | 31% |
| 374 | WENDY'S, Double Stack, with cheese | Fast Foods | 3.37 mg | 31% |
| 375 | Nuts, walnuts, black, dried | Nut and Seed Products | 3.37 mg | 31% |
| 376 | Nuts, mixed nuts, oil roasted, with peanuts, without salt added | Nut and Seed Products | 3.36 mg | 31% |
| 377 | Nuts, mixed nuts, oil roasted, with peanuts, lightly salted | Nut and Seed Products | 3.36 mg | 31% |
| 378 | Nuts, mixed nuts, oil roasted, with peanuts, with salt added | Nut and Seed Products | 3.36 mg | 31% |
| 379 | Mungo beans, mature seeds, raw | Legumes and Legume Products | 3.35 mg | 30% |
| 380 | Milk, dry, whole, without added vitamin D | Dairy and Egg Products | 3.34 mg | 30% |
| 381 | Peanuts, valencia, raw | Legumes and Legume Products | 3.34 mg | 30% |
| 382 | Milk, dry, whole, with added vitamin D | Dairy and Egg Products | 3.34 mg | 30% |
| 383 | Fast foods, cheeseburger; double, large patty; with condiments | Fast Foods | 3.33 mg | 30% |
| 384 | McDONALD'S, DOUBLE QUARTER POUNDER with Cheese | Fast Foods | 3.33 mg | 30% |
| 385 | Wheat, hard white | Cereal Grains and Pasta | 3.33 mg | 30% |
| 386 | Cheese, pasteurized process, American, low fat | Dairy and Egg Products | 3.32 mg | 30% |
| 387 | Snacks, peas, roasted, wasabi-flavored | Snacks | 3.31 mg | 30% |
| 388 | Chocolate, dark, 70-85% cacao solids | Sweets | 3.31 mg | 30% |
| 389 | Nuts, almonds, dry roasted, without salt added | Nut and Seed Products | 3.31 mg | 30% |
| 390 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 3.31 mg | 30% |
| 391 | Spices, dill weed, dried | Spices and Herbs | 3.30 mg | 30% |
| 392 | Babyfood, cereal, rice with pears and apple, dry, instant fortified | Baby Foods | 3.30 mg | 30% |
| 393 | Nuts, almond butter, plain, with salt added | Nut and Seed Products | 3.29 mg | 30% |
| 394 | Nuts, almond butter, plain, without salt added | Nut and Seed Products | 3.29 mg | 30% |
| 395 | Peanuts, all types, oil-roasted, without salt | Legumes and Legume Products | 3.28 mg | 30% |
| 396 | Peanuts, all types, oil-roasted, with salt | Legumes and Legume Products | 3.28 mg | 30% |
| 397 | Snacks, NUTRI-GRAIN FRUIT AND NUT BAR | Snacks | 3.28 mg | 30% |
| 398 | Cheese, dry white, queso seco | Dairy and Egg Products | 3.28 mg | 30% |
| 399 | Spelt, uncooked | Cereal Grains and Pasta | 3.28 mg | 30% |
| 400 | Peanuts, all types, raw | Legumes and Legume Products | 3.27 mg | 30% |
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