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 5151–5200 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5151 | Kiwi fruit, raw | Fruits and fruit juices | 0.14 mg | 1% | CNF |
| 5152 | Apricot, dried, sulphured, cooked without added sugar | Fruits and fruit juices | 0.14 mg | 1% | CNF |
| 5153 | Squash, pie pumpkin, peeled, seeded, raw | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_FF |
| 5154 | Peppers, serrano, seeded, raw | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_FF |
| 5155 | Peppers, banana or Hungarian wax, seeded, raw | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_FF |
| 5156 | Jackfruit, raw | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_SR |
| 5157 | Soup, tomato, dry, mix, prepared with water | Soups, Sauces, and Gravies | 0.13 mg | 1% | USDA_SR |
| 5158 | Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_SR |
| 5159 | Alcoholic beverage, wine, table, all | Beverages | 0.13 mg | 1% | USDA_SR |
| 5160 | Cake, angelfood, dry mix, prepared | Baked Products | 0.13 mg | 1% | USDA_SR |
| 5161 | Babyfood, plums, bananas and rice, strained | Baby Foods | 0.13 mg | 1% | USDA_SR |
| 5162 | Babyfood, fruit, pears and pineapple, junior | Baby Foods | 0.13 mg | 1% | USDA_SR |
| 5163 | Salad dressing, italian dressing, commercial, regular, without salt | Fats and Oils | 0.13 mg | 1% | USDA_SR |
| 5164 | Peppers, sweet, green, raw | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
| 5165 | Cauliflower, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
| 5166 | Squash, winter, butternut, cooked, baked, with salt | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
| 5167 | Radishes, oriental, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
| 5168 | Radishes, white icicle, raw | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
| 5169 | Tomatoes, red, ripe, canned, with green chilies | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
| 5170 | Onions, sweet, raw | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
| 5171 | Celery, raw | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
| 5172 | Squash, winter, butternut, cooked, baked, without salt | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
| 5173 | Alcoholic beverage, pina colada, prepared-from-recipe | Beverages | 0.13 mg | 1% | USDA_SR |
| 5174 | Cauliflower, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
| 5175 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
| 5176 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
| 5177 | Radishes, oriental, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
| 5178 | Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_SR |
| 5179 | Strawberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_SR |
| 5180 | Syrups, grenadine | Sweets | 0.13 mg | 1% | USDA_SR |
| 5181 | Pears, raw, bosc (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_SR |
| 5182 | Pears, raw, red anjou | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_SR |
| 5183 | Mayonnaise dressing, no cholesterol | Fats and Oils | 0.13 mg | 1% | USDA_SR |
| 5184 | Babyfood, fruit, jarred, peach, all stages | Babyfoods | 0.13 mg | 1% | CNF |
| 5185 | Vitamin water, flavours not lemon/orange, sweetened | Beverages | 0.13 mg | 1% | CNF |
| 5186 | Pear, bosc, raw | Fruits and fruit juices | 0.13 mg | 1% | CNF |
| 5187 | Pear, red anjou, raw | Fruits and fruit juices | 0.13 mg | 1% | CNF |
| 5188 | Squash, winter, butternut, baked, with salt | Vegetables and Vegetable Products | 0.13 mg | 1% | CNF |
| 5189 | Radish, oriental (daikon), boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 1% | CNF |
| 5190 | Cauliflower, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 1% | CNF |
| 5191 | Salad dressing, mayonnaise, no cholesterol | Fats and Oils | 0.13 mg | 1% | CNF |
| 5192 | Sweets, syrups, grenadine | Sweets | 0.13 mg | 1% | CNF |
| 5193 | Onion, sweet, raw | Vegetables and Vegetable Products | 0.13 mg | 1% | CNF |
| 5194 | Cake, angel food, dry mix, prepared | Baked Products | 0.13 mg | 1% | CNF |
| 5195 | Alcohol, table wine, all (11.5% alcohol by volume) | Beverages | 0.13 mg | 1% | CNF |
| 5196 | Alcohol, cocktail, pina colada (rum), homemade | Beverages | 0.13 mg | 1% | CNF |
| 5197 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 0.13 mg | 1% | CNF |
| 5198 | Squash, winter, butternut, baked | Vegetables and Vegetable Products | 0.13 mg | 1% | CNF |
| 5199 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 0.13 mg | 1% | CNF |
| 5200 | Pepper, sweet, green, raw | Vegetables and Vegetable Products | 0.13 mg | 1% | CNF |
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