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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 401 | Lentils, raw | Legumes and Legume Products | 3.27 mg | 30% |
| 402 | Fast Foods, cheeseburger; double, large patty; with condiments, vegetables and mayonnaise | Fast Foods | 3.27 mg | 30% |
| 403 | Cornmeal, white (Navajo) | American Indian/Alaska Native Foods | 3.24 mg | 29% |
| 404 | Cheese, provolone, reduced fat | Dairy and Egg Products | 3.23 mg | 29% |
| 405 | Spices, rosemary, dried | Spices and Herbs | 3.23 mg | 29% |
| 406 | Cheese, provolone | Dairy and Egg Products | 3.23 mg | 29% |
| 407 | Snacks, trail mix, regular, unsalted | Snacks | 3.22 mg | 29% |
| 408 | Snacks, trail mix, regular | Snacks | 3.22 mg | 29% |
| 409 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry | Breakfast Cereals | 3.21 mg | 29% |
| 410 | Cereals, QUAKER, Quick Oats with Iron, Dry | Breakfast Cereals | 3.20 mg | 29% |
| 411 | Cereals, QUAKER, Quick Oats, Dry | Breakfast Cereals | 3.20 mg | 29% |
| 412 | Oat flour, partially debranned | Cereal Grains and Pasta | 3.20 mg | 29% |
| 413 | Cheese, parmesan, shredded | Dairy and Egg Products | 3.19 mg | 29% |
| 414 | Cheese, parmesan, low sodium | Dairy and Egg Products | 3.19 mg | 29% |
| 415 | Egg, yolk, raw, frozen, pasteurized | Dairy and Egg Products | 3.17 mg | 29% |
| 416 | Egg, whole, dried | Dairy and Egg Products | 3.15 mg | 29% |
| 417 | Corn, white, steamed (Navajo) | American Indian/Alaska Native Foods | 3.15 mg | 29% |
| 418 | Broadbeans (fava beans), mature seeds, raw | Legumes and Legume Products | 3.14 mg | 29% |
| 419 | Soybeans, mature seeds, roasted, no salt added | Legumes and Legume Products | 3.14 mg | 29% |
| 420 | Soybeans, mature seeds, roasted, salted | Legumes and Legume Products | 3.14 mg | 29% |
| 421 | Spices, poultry seasoning | Spices and Herbs | 3.14 mg | 29% |
| 422 | Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds | Snacks | 3.14 mg | 29% |
| 423 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 3.14 mg | 29% |
| 424 | Babyfood, cereal, barley, dry fortified | Baby Foods | 3.13 mg | 28% |
| 425 | Nuts, butternuts, dried | Nut and Seed Products | 3.13 mg | 28% |
| 426 | Cheese, mozzarella, low sodium | Dairy and Egg Products | 3.13 mg | 28% |
| 427 | Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size | Breakfast Cereals | 3.13 mg | 28% |
| 428 | Buckwheat flour, whole-groat | Cereal Grains and Pasta | 3.12 mg | 28% |
| 429 | Nuts, almonds | Nut and Seed Products | 3.12 mg | 28% |
| 430 | Oat bran, raw | Cereal Grains and Pasta | 3.11 mg | 28% |
| 431 | Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch | Breakfast Cereals | 3.10 mg | 28% |
| 432 | Quinoa, uncooked | Cereal Grains and Pasta | 3.10 mg | 28% |
| 433 | Cornmeal, yellow (Navajo) | American Indian/Alaska Native Foods | 3.10 mg | 28% |
| 434 | Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat | Snacks | 3.10 mg | 28% |
| 435 | Cheese, low-sodium, cheddar or colby | Dairy and Egg Products | 3.09 mg | 28% |
| 436 | Nuts, walnuts, english | Nut and Seed Products | 3.09 mg | 28% |
| 437 | Peanuts, valencia, oil-roasted, without salt | Legumes and Legume Products | 3.08 mg | 28% |
| 438 | Peanut butter with omega-3, creamy | Legumes and Legume Products | 3.08 mg | 28% |
| 439 | Peanuts, valencia, oil-roasted, with salt | Legumes and Legume Products | 3.08 mg | 28% |
| 440 | Snacks, popcorn, air-popped | Snacks | 3.08 mg | 28% |
| 441 | Cereals, QUAKER, Instant Oatmeal Organic, Regular | Breakfast Cereals | 3.07 mg | 28% |
| 442 | Cheese, colby | Dairy and Egg Products | 3.07 mg | 28% |
| 443 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat | Breakfast Cereals | 3.07 mg | 28% |
| 444 | Nuts, almonds, oil roasted, without salt added | Nut and Seed Products | 3.07 mg | 28% |
| 445 | Nuts, almonds, oil roasted, with salt added | Nut and Seed Products | 3.07 mg | 28% |
| 446 | Nuts, almonds, oil roasted, lightly salted | Nut and Seed Products | 3.07 mg | 28% |
| 447 | Egg, yolk, raw, frozen, sugared, pasteurized | Dairy and Egg Products | 3.06 mg | 28% |
| 448 | Cheese, white, queso blanco | Dairy and Egg Products | 3.06 mg | 28% |
| 449 | Corn, dried, yellow (Northern Plains Indians) | American Indian/Alaska Native Foods | 3.06 mg | 28% |
| 450 | Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size | Breakfast Cereals | 3.05 mg | 28% |
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