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 5101–5150 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5101 | Apricots, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 0.14 mg | 1% | USDA_SR |
| 5102 | Babyfood, snack, GERBER GRADUATE FRUIT STRIPS, Real Fruit Bars | Baby Foods | 0.14 mg | 1% | USDA_SR |
| 5103 | Alcoholic beverage, wine, table, red | Beverages | 0.14 mg | 1% | USDA_SR |
| 5104 | Beverages, Whiskey sour mix, powder | Beverages | 0.14 mg | 1% | USDA_SR |
| 5105 | Cookies, brownies, dry mix, sugar free | Baked Products | 0.14 mg | 1% | USDA_SR |
| 5106 | Margarine-like, vegetable oil spread, fat free, liquid, with salt | Fats and Oils | 0.14 mg | 1% | USDA_SR |
| 5107 | Alcoholic Beverage, wine, table, red, Merlot | Beverages | 0.14 mg | 1% | USDA_SR |
| 5108 | Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt | Breakfast Cereals | 0.14 mg | 1% | USDA_SR |
| 5109 | Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt | Breakfast Cereals | 0.14 mg | 1% | USDA_SR |
| 5110 | Tomatoes, orange, raw | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_SR |
| 5111 | Turnip greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_SR |
| 5112 | Fast foods, coleslaw | Fast Foods | 0.14 mg | 1% | USDA_SR |
| 5113 | Turnip greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_SR |
| 5114 | Tomatoes, red, ripe, cooked, with salt | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_SR |
| 5115 | Turnips, frozen, unprepared | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_SR |
| 5116 | Tomatoes, red, ripe, cooked | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_SR |
| 5117 | Celery, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_SR |
| 5118 | Prickly pears, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.14 mg | 1% | USDA_SR |
| 5119 | Syrups, malt | Sweets | 0.14 mg | 1% | USDA_SR |
| 5120 | Celery, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_SR |
| 5121 | Beans, snap, canned, all styles, seasoned, solids and liquids | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_SR |
| 5122 | Peppers, jalapeno, raw | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_SR |
| 5123 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_SR |
| 5124 | Pickle relish, sweet | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_SR |
| 5125 | Plantains, green, boiled | Fruits and Fruit Juices | 0.14 mg | 1% | USDA_SR |
| 5126 | Kiwifruit, green, raw | Fruits and Fruit Juices | 0.14 mg | 1% | USDA_SR |
| 5127 | Strawberries, raw | Fruits and Fruit Juices | 0.14 mg | 1% | USDA_SR |
| 5128 | Melon, banana (Navajo) | American Indian/Alaska Native Foods | 0.14 mg | 1% | USDA_SR |
| 5129 | Babyfood, dessert, jarred, blueberry, all stages | Babyfoods | 0.14 mg | 1% | CNF |
| 5130 | Babyfood, fruit, jarred, banana and other fruit | Babyfoods | 0.14 mg | 1% | CNF |
| 5131 | Vitamin water, all flavours, low Calorie | Beverages | 0.14 mg | 1% | CNF |
| 5132 | Turnip greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 1% | CNF |
| 5133 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 0.14 mg | 1% | CNF |
| 5134 | Tomato, orange, raw | Vegetables and Vegetable Products | 0.14 mg | 1% | CNF |
| 5135 | Pepper, jalapeno, raw | Vegetables and Vegetable Products | 0.14 mg | 1% | CNF |
| 5136 | Fast foods, side dish, coleslaw | Fast Foods | 0.14 mg | 1% | CNF |
| 5137 | Sweets, syrups, malt | Sweets | 0.14 mg | 1% | CNF |
| 5138 | Alcohol, table wine, red (11.5% alcohol by volume) | Beverages | 0.14 mg | 1% | CNF |
| 5139 | Alcohol, cocktail, whisky sour mix, powder | Beverages | 0.14 mg | 1% | CNF |
| 5140 | Tomato, red, ripe, boiled, with salt | Vegetables and Vegetable Products | 0.14 mg | 1% | CNF |
| 5141 | Celery, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 1% | CNF |
| 5142 | Turnip, frozen, unprepared | Vegetables and Vegetable Products | 0.14 mg | 1% | CNF |
| 5143 | Tomato, red, ripe, boiled | Vegetables and Vegetable Products | 0.14 mg | 1% | CNF |
| 5144 | Celery, boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 1% | CNF |
| 5145 | Pickle relish, sweet | Vegetables and Vegetable Products | 0.14 mg | 1% | CNF |
| 5146 | Turnip greens, boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 1% | CNF |
| 5147 | Beans, snap (Italian, green or yellow), canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 0.14 mg | 1% | CNF |
| 5148 | Strawberry, raw | Fruits and fruit juices | 0.14 mg | 1% | CNF |
| 5149 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.14 mg | 1% | CNF |
| 5150 | Plantain, raw | Fruits and fruit juices | 0.14 mg | 1% | CNF |
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