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 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Candies, milk chocolate coated peanuts | Sweets | 2.60 mg | 24% |
| 402 | Beans, lima, dry, baby, raw | Legumes and Legume Products | 2.60 mg | 24% |
| 403 | Nuts, almonds, honey roasted, unblanched | Nuts and Seeds | 2.60 mg | 24% |
| 404 | Bread, spelt, commercial | Baked Products | 2.60 mg | 24% |
| 405 | Cheese, cheddar, imitation | Dairy and Egg Products | 2.59 mg | 24% |
| 406 | Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments and vegetables | Fast Foods | 2.59 mg | 24% |
| 407 | Cheese, romano | Dairy and Egg Products | 2.58 mg | 23% |
| 408 | Nuts, Japanese chestnuts, dried | Nuts and Seeds | 2.57 mg | 23% |
| 409 | Bread, sprouted wheat, commercial | Baked Products | 2.57 mg | 23% |
| 410 | Soybean, fermented products, miso | Legumes and Legume Products | 2.56 mg | 23% |
| 411 | Cracker, rye, wafers, seasoned | Baked Products | 2.55 mg | 23% |
| 412 | Pancake, buckwheat, dry mix, incomplete, unprepared | Baked Products | 2.55 mg | 23% |
| 413 | Beans, pink, raw | Legumes and Legume Products | 2.55 mg | 23% |
| 414 | Beans, kidney, light red, raw | Legumes and Legume Products | 2.55 mg | 23% |
| 415 | Cereal, ready to eat, Muffets, Quaker | Breakfast cereals | 2.54 mg | 23% |
| 416 | Snacks, rice cakes, brown rice, multigrain | Snacks | 2.53 mg | 23% |
| 417 | Snacks, rice cakes, brown rice, multigrain, unsalted | Snacks | 2.53 mg | 23% |
| 418 | Seaweed, Canadian cultivated EMI-TSUNOMATA, dried | Vegetables and Vegetable Products | 2.53 mg | 23% |
| 419 | Peanut butter, smooth type, fat, sugar and salt added | Legumes and Legume Products | 2.51 mg | 23% |
| 420 | Peanut butter, smooth type, fat and sugar added | Legumes and Legume Products | 2.51 mg | 23% |
| 421 | Candies, bars, Snickers | Sweets | 2.50 mg | 23% |
| 422 | Snacks, rice cakes, brown rice, buckwheat, unsalted | Snacks | 2.50 mg | 23% |
| 423 | Snacks, rice cakes, brown rice, buckwheat | Snacks | 2.50 mg | 23% |
| 424 | Nuts, filberts or hazelnuts, dry roasted, unblanched | Nuts and Seeds | 2.50 mg | 23% |
| 425 | Spices, fenugreek seed | Spices and Herbs | 2.50 mg | 23% |
| 426 | Cereal, ready to eat, Heritage Flakes, Nature's Path | Breakfast cereals | 2.50 mg | 23% |
| 427 | Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, plain | Fast Foods | 2.49 mg | 23% |
| 428 | Spices, pepper, red or cayenne | Spices and Herbs | 2.48 mg | 23% |
| 429 | Cereal, ready to eat, Life Multigrains, Quaker | Breakfast cereals | 2.47 mg | 22% |
| 430 | Snacks, tortilla chips, unsalted | Snacks | 2.46 mg | 22% |
| 431 | Cheese, mozzarella, (48% water, 25% M.F.) | Dairy and Egg Products | 2.46 mg | 22% |
| 432 | Soy flour, defatted | Legumes and Legume Products | 2.46 mg | 22% |
| 433 | Cereal, ready to eat, Fibre 1: Honey Clusters, General Mills | Breakfast cereals | 2.46 mg | 22% |
| 434 | Cereal, ready to eat, Life, Toasted Cinnamon, Quaker | Breakfast cereals | 2.45 mg | 22% |
| 435 | Nuts, filberts or hazelnuts, dried | Nuts and Seeds | 2.45 mg | 22% |
| 436 | Babyfood, cereal, mixed grain, dry | Babyfoods | 2.45 mg | 22% |
| 437 | Grains, rice flour, brown | Cereals, Grains and Pasta | 2.45 mg | 22% |
| 438 | Cereal, ready to eat, Heritage O's, Nature's Path | Breakfast cereals | 2.43 mg | 22% |
| 439 | Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker | Breakfast cereals | 2.43 mg | 22% |
| 440 | Babyfood, snack, biscuit, rice | Babyfoods | 2.42 mg | 22% |
| 441 | Grains, buckwheat groats, roasted, dry | Cereals, Grains and Pasta | 2.42 mg | 22% |
| 442 | Cereal, ready to eat, Cheerios, General Mills | Breakfast cereals | 2.42 mg | 22% |
| 443 | Pepper, sweet, red, freeze-dried | Vegetables and Vegetable Products | 2.41 mg | 22% |
| 444 | Pepper, sweet, green, freeze-dried | Vegetables and Vegetable Products | 2.41 mg | 22% |
| 445 | Spices, spearmint, dried | Spices and Herbs | 2.41 mg | 22% |
| 446 | Sauce, Stroganoff, dehydrated | Soups, Sauces and Gravies | 2.40 mg | 22% |
| 447 | Cereal, ready to eat, Apple Cinnamon Hoops, Barbara's Bakery | Breakfast cereals | 2.40 mg | 22% |
| 448 | Cereal, ready to eat, Hole n' Oats, Honey Nut, Barbara's Bakery | Breakfast cereals | 2.40 mg | 22% |
| 449 | Grains, buckwheat | Cereals, Grains and Pasta | 2.40 mg | 22% |
| 450 | Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted | Baked Products | 2.40 mg | 22% |
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