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 5201–5250 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5201 | Celery, raw | Vegetables and Vegetable Products | 0.13 mg | 1% | CNF |
| 5202 | Radish, white icicle, raw | Vegetables and Vegetable Products | 0.13 mg | 1% | CNF |
| 5203 | Tomato, red, ripe, canned with green chilies | Vegetables and Vegetable Products | 0.13 mg | 1% | CNF |
| 5204 | Radish, oriental (daikon), boiled, drained | Vegetables and Vegetable Products | 0.13 mg | 1% | CNF |
| 5205 | Cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 0.13 mg | 1% | CNF |
| 5206 | Apple juice, frozen concentrate, undiluted, added vitamin C | Fruits and fruit juices | 0.13 mg | 1% | CNF |
| 5207 | Strawberry, frozen, unsweetened | Fruits and fruit juices | 0.13 mg | 1% | CNF |
| 5208 | Grape juice, frozen concentrate, sugar and vitamin C added, undiluted | Fruits and fruit juices | 0.13 mg | 1% | CNF |
| 5209 | Plantain, cooked | Fruits and fruit juices | 0.13 mg | 1% | CNF |
| 5210 | Jackfruit, raw | Fruits and fruit juices | 0.13 mg | 1% | CNF |
| 5211 | Apple juice, frozen concentrate, undiluted, without vitamin C | Fruits and fruit juices | 0.13 mg | 1% | CNF |
| 5212 | Soup, tomato, dehydrated, water added | Soups, Sauces and Gravies | 0.13 mg | 1% | CNF |
| 5213 | Peppers, poblano, seeded, raw | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_FF |
| 5214 | Peppers, bell, green, raw | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_FF |
| 5215 | Juice, prune, shelf-stable | Fruits and Fruit Juices | 0.12 mg | 1% | USDA_FF |
| 5216 | Watermelon, seedless, rind only, raw | Fruits and Fruit Juices | 0.12 mg | 1% | USDA_FF |
| 5217 | Onions, white, raw | Vegetables and Vegetable Products | 0.12 mg | 1% | USDA_FF |
| 5218 | Tomatoes, canned, red, ripe, diced | Vegetables and Vegetable Products | 0.12 mg | 1% | USDA_FF |
| 5219 | Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate | Beverages | 0.12 mg | 1% | USDA_SR |
| 5220 | Alcoholic beverage, wine, table, white | Beverages | 0.12 mg | 1% | USDA_SR |
| 5221 | Alcoholic beverage, wine, table, white, Chardonnay | Beverages | 0.12 mg | 1% | USDA_SR |
| 5222 | Babyfood, vegetables, beets, strained | Baby Foods | 0.12 mg | 1% | USDA_SR |
| 5223 | Gooseberries, raw | Fruits and Fruit Juices | 0.12 mg | 1% | USDA_SR |
| 5224 | Figs, canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.12 mg | 1% | USDA_SR |
| 5225 | Soymilk, original and vanilla, unfortified | Legumes and Legume Products | 0.12 mg | 1% | USDA_SR |
| 5226 | POPEYES, Coleslaw | Fast Foods | 0.12 mg | 1% | USDA_SR |
| 5227 | Beverages, grape drink, canned | Beverages | 0.12 mg | 1% | USDA_SR |
| 5228 | Beverages, citrus fruit juice drink, frozen concentrate | Beverages | 0.12 mg | 1% | USDA_SR |
| 5229 | Sauce, barbecue, OPEN PIT, original | Soups, Sauces, and Gravies | 0.12 mg | 1% | USDA_SR |
| 5230 | Sauce, tartar, ready-to-serve | Soups, Sauces, and Gravies | 0.12 mg | 1% | USDA_SR |
| 5231 | Soup, wonton, Chinese restaurant | Soups, Sauces, and Gravies | 0.12 mg | 1% | USDA_SR |
| 5232 | Carambola, (starfruit), raw | Fruits and Fruit Juices | 0.12 mg | 1% | USDA_SR |
| 5233 | Breadfruit, raw | Fruits and Fruit Juices | 0.12 mg | 1% | USDA_SR |
| 5234 | Soup, tomato, low sodium, with water | Soups, Sauces, and Gravies | 0.12 mg | 1% | USDA_SR |
| 5235 | Salad dressing, french dressing, commercial, regular | Fats and Oils | 0.12 mg | 1% | USDA_SR |
| 5236 | Babyfood, peaches, dices, toddler | Baby Foods | 0.12 mg | 1% | USDA_SR |
| 5237 | Salad dressing, mayonnaise, soybean and safflower oil, with salt | Fats and Oils | 0.12 mg | 1% | USDA_SR |
| 5238 | Squash, winter, butternut, frozen, cooked, boiled, with salt | Vegetables and Vegetable Products | 0.12 mg | 1% | USDA_SR |
| 5239 | Rutabagas, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 1% | USDA_SR |
| 5240 | Peppers, sweet, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 1% | USDA_SR |
| 5241 | Vegetable juice cocktail, low sodium, canned | Vegetables and Vegetable Products | 0.12 mg | 1% | USDA_SR |
| 5242 | Peppers, sweet, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.12 mg | 1% | USDA_SR |
| 5243 | Onions, frozen, whole, unprepared | Vegetables and Vegetable Products | 0.12 mg | 1% | USDA_SR |
| 5244 | Tomatoes, red, ripe, canned, packed in tomato juice, no salt added | Vegetables and Vegetable Products | 0.12 mg | 1% | USDA_SR |
| 5245 | Peppers, sweet, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.12 mg | 1% | USDA_SR |
| 5246 | Peppers, sweet, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 1% | USDA_SR |
| 5247 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 0.12 mg | 1% | USDA_SR |
| 5248 | Turnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.12 mg | 1% | USDA_SR |
| 5249 | Tomatoes, red, ripe, canned, packed in tomato juice | Vegetables and Vegetable Products | 0.12 mg | 1% | USDA_SR |
| 5250 | Pineapple, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.12 mg | 1% | USDA_SR |
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