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 401–450 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 401 | Nuts, cashew butter, plain, salted | Nuts and Seeds | 4.43 mg | 40% | CNF |
| 402 | Snacks, CLIF BAR, mixed flavors | Snacks | 4.41 mg | 40% | USDA_SR |
| 403 | Milk, dry, nonfat, instant, without added vitamin A and vitamin D | Dairy and Egg Products | 4.41 mg | 40% | USDA_SR |
| 404 | Cereals, WHEATENA, dry | Breakfast Cereals | 4.41 mg | 40% | USDA_SR |
| 405 | Milk, dry, nonfat, instant, with added vitamin A and vitamin D | Dairy and Egg Products | 4.41 mg | 40% | USDA_SR |
| 406 | Snacks, Clif bar, all flavours | Snacks | 4.41 mg | 40% | CNF |
| 407 | Milk, dry, skim, powder, instant | Dairy and Egg Products | 4.41 mg | 40% | CNF |
| 408 | Sorghum bran, white, unenriched, dry, raw | Cereal Grains and Pasta | 4.40 mg | 40% | USDA_FF |
| 409 | Soy protein concentrate, produced by acid wash | Legumes and Legume Products | 4.40 mg | 40% | USDA_SR |
| 410 | Soy protein concentrate, produced by alcohol extraction | Legumes and Legume Products | 4.40 mg | 40% | USDA_SR |
| 411 | Soy protein concentrate (prepared with acid and water wash) | Legumes and Legume Products | 4.40 mg | 40% | CNF |
| 412 | Soy protein concentrate (prepared with alcohol) | Legumes and Legume Products | 4.40 mg | 40% | CNF |
| 413 | Cheese, swiss | Dairy and Egg Products | 4.37 mg | 40% | USDA_FF |
| 414 | Cheese, swiss | Dairy and Egg Products | 4.37 mg | 40% | USDA_FF |
| 415 | Cheese, swiss | Dairy and Egg Products | 4.37 mg | 40% | USDA_SR |
| 416 | Cheese, swiss (emmental) | Dairy and Egg Products | 4.36 mg | 40% | CNF |
| 417 | Seeds, flaxseed | Nut and Seed Products | 4.34 mg | 39% | USDA_SR |
| 418 | Seeds, flaxseed (linseed), whole and ground | Nuts and Seeds | 4.34 mg | 39% | CNF |
| 419 | Cheese, parmesan, grated | Dairy and Egg Products | 4.33 mg | 39% | USDA_FF |
| 420 | Spices, paprika | Spices and Herbs | 4.33 mg | 39% | USDA_SR |
| 421 | Spices, paprika | Spices and Herbs | 4.33 mg | 39% | CNF |
| 422 | Candies, halavah, plain | Sweets | 4.32 mg | 39% | USDA_SR |
| 423 | Candies, halavah (halvah), plain | Sweets | 4.32 mg | 39% | CNF |
| 424 | Nuts, hickorynuts, dried | Nut and Seed Products | 4.31 mg | 39% | USDA_SR |
| 425 | Nuts, hickory nuts, dried | Nuts and Seeds | 4.31 mg | 39% | CNF |
| 426 | Cheese, Mexican, blend, reduced fat | Dairy and Egg Products | 4.30 mg | 39% | USDA_SR |
| 427 | Spices, chili powder | Spices and Herbs | 4.30 mg | 39% | USDA_SR |
| 428 | Spices, savory, ground | Spices and Herbs | 4.30 mg | 39% | USDA_SR |
| 429 | Cheese, cheddar, reduced fat (18%) | Dairy and Egg Products | 4.30 mg | 39% | CNF |
| 430 | Spices, savory, ground | Spices and Herbs | 4.30 mg | 39% | CNF |
| 431 | Spices, chili powder | Spices and Herbs | 4.30 mg | 39% | CNF |
| 432 | Nuts, pine nuts, pinyon, dried | Nut and Seed Products | 4.28 mg | 39% | USDA_SR |
| 433 | Nuts, pine nuts, pinyon, dried | Nuts and Seeds | 4.28 mg | 39% | CNF |
| 434 | Vermicelli, made from soy | Legumes and Legume Products | 4.24 mg | 39% | USDA_SR |
| 435 | Vermicelli, made from soy, dry | Legumes and Legume Products | 4.24 mg | 39% | CNF |
| 436 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry | Breakfast Cereals | 4.20 mg | 38% | USDA_SR |
| 437 | Cheese, parmesan, grated | Dairy and Egg Products | 4.20 mg | 38% | USDA_SR |
| 438 | Soup, cream, asparagus, dehydrated | Soups, Sauces and Gravies | 4.20 mg | 38% | CNF |
| 439 | Cheese, parmesan, dry grated | Dairy and Egg Products | 4.20 mg | 38% | CNF |
| 440 | Yeast extract spread | Vegetables and Vegetable Products | 4.19 mg | 38% | USDA_SR |
| 441 | Yeast extract spread | Vegetables and Vegetable Products | 4.19 mg | 38% | CNF |
| 442 | Cereals ready-to-eat, granola, homemade | Breakfast Cereals | 4.17 mg | 38% | USDA_SR |
| 443 | Wheat, durum | Cereal Grains and Pasta | 4.16 mg | 38% | USDA_SR |
| 444 | Elk, free range, roast, eye of round, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 4.16 mg | 38% | USDA_SR |
| 445 | Grains, wheat, durum | Cereals, Grains and Pasta | 4.16 mg | 38% | CNF |
| 446 | Cheese, American, nonfat or fat free | Dairy and Egg Products | 4.11 mg | 37% | USDA_SR |
| 447 | Crackers, cream, La Moderna Rikis Cream Crackers | Baked Products | 4.11 mg | 37% | USDA_SR |
| 448 | Cereal, ready to eat, granola, homemade | Breakfast cereals | 4.11 mg | 37% | CNF |
| 449 | Cereals, QUAKER, Whole Wheat Natural Cereal, dry | Breakfast Cereals | 4.10 mg | 37% | USDA_SR |
| 450 | Infant formula, NESTLE, GOOD START SUPREME, with iron, powder | Baby Foods | 4.10 mg | 37% | USDA_SR |
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