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 5251–5300 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5251 | Mulberries, raw | Fruits and Fruit Juices | 0.12 mg | 1% | USDA_SR |
| 5252 | Babyfood, dessert, banana pudding, strained | Baby Foods | 0.12 mg | 1% | USDA_SR |
| 5253 | Babyfood, GERBER, Banana with orange medley | Baby Foods | 0.12 mg | 1% | USDA_SR |
| 5254 | Tapioca, pearl, dry | Cereal Grains and Pasta | 0.12 mg | 1% | USDA_SR |
| 5255 | Candies, toffee, prepared-from-recipe | Sweets | 0.12 mg | 1% | USDA_SR |
| 5256 | Pickles, cucumber, sweet (includes bread and butter pickles) | Vegetables and Vegetable Products | 0.12 mg | 1% | USDA_SR |
| 5257 | Eggplant, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 1% | USDA_SR |
| 5258 | Leeks, (bulb and lower leaf-portion), raw | Vegetables and Vegetable Products | 0.12 mg | 1% | USDA_SR |
| 5259 | Jerusalem-artichokes, raw | Vegetables and Vegetable Products | 0.12 mg | 1% | USDA_SR |
| 5260 | Eggplant, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.12 mg | 1% | USDA_SR |
| 5261 | Pineapple, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.12 mg | 1% | USDA_SR |
| 5262 | Pineapple, canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.12 mg | 1% | USDA_SR |
| 5263 | Pineapple, raw, all varieties | Fruits and Fruit Juices | 0.12 mg | 1% | USDA_SR |
| 5264 | Stew, moose (Alaska Native) | American Indian/Alaska Native Foods | 0.12 mg | 1% | USDA_SR |
| 5265 | Noodles, japanese, soba, cooked | Cereal Grains and Pasta | 0.12 mg | 1% | USDA_SR |
| 5266 | Squash, winter, butternut, frozen, cooked, boiled, without salt | Vegetables and Vegetable Products | 0.12 mg | 1% | USDA_SR |
| 5267 | Rutabagas, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.12 mg | 1% | USDA_SR |
| 5268 | Pineapple, raw, extra sweet variety | Fruits and Fruit Juices | 0.12 mg | 1% | USDA_SR |
| 5269 | Blueberries, wild, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.12 mg | 1% | USDA_SR |
| 5270 | Prickly pears, raw | Fruits and Fruit Juices | 0.12 mg | 1% | USDA_SR |
| 5271 | Vegetable juice cocktail, canned, low sodium | Vegetables and Vegetable Products | 0.12 mg | 1% | CNF |
| 5272 | Tea, hibiscus | Beverages | 0.12 mg | 1% | CNF |
| 5273 | Soup, wonton (won ton), restaurant prepared | Soups, Sauces and Gravies | 0.12 mg | 1% | CNF |
| 5274 | Squash, winter, butternut, frozen, boiled, with salt | Vegetables and Vegetable Products | 0.12 mg | 1% | CNF |
| 5275 | Rutabaga (swede), boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 1% | CNF |
| 5276 | Eggplant (aubergine, brinjal), boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 1% | CNF |
| 5277 | Candies, toffee, homemade | Sweets | 0.12 mg | 1% | CNF |
| 5278 | Pineapple, raw, extra sweet variety | Fruits and fruit juices | 0.12 mg | 1% | CNF |
| 5279 | Soup, tomato, low sodium, water added | Soups, Sauces and Gravies | 0.12 mg | 1% | CNF |
| 5280 | Plant-based beverage, soy, original and vanilla, unenriched | Beverages | 0.12 mg | 1% | CNF |
| 5281 | Pasta, Japanese noodles, soba, cooked | Cereals, Grains and Pasta | 0.12 mg | 1% | CNF |
| 5282 | Grains, tapioca, pearl, dry | Cereals, Grains and Pasta | 0.12 mg | 1% | CNF |
| 5283 | Juice drink, grape, vitamin C added, canned | Beverages | 0.12 mg | 1% | CNF |
| 5284 | Juice drink, citrus fruit, frozen concentrate | Beverages | 0.12 mg | 1% | CNF |
| 5285 | Alcohol, table wine, white (11.5% alcohol by volume) | Beverages | 0.12 mg | 1% | CNF |
| 5286 | Pepper, sweet, red, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 1% | CNF |
| 5287 | Pepper, sweet, red, boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 1% | CNF |
| 5288 | Pepper, sweet, green, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 1% | CNF |
| 5289 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 0.12 mg | 1% | CNF |
| 5290 | Tomato, red, ripe, canned, whole | Vegetables and Vegetable Products | 0.12 mg | 1% | CNF |
| 5291 | Squash, winter, butternut, frozen, boiled | Vegetables and Vegetable Products | 0.12 mg | 1% | CNF |
| 5292 | Rutabaga (swede), boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 1% | CNF |
| 5293 | Pepper, sweet, green, boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 1% | CNF |
| 5294 | Leeks (bulb and lower-leaf portion), raw | Vegetables and Vegetable Products | 0.12 mg | 1% | CNF |
| 5295 | Pickles, cucumber, sweet | Vegetables and Vegetable Products | 0.12 mg | 1% | CNF |
| 5296 | Turnip, boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 1% | CNF |
| 5297 | Onion, frozen, whole, unprepared | Vegetables and Vegetable Products | 0.12 mg | 1% | CNF |
| 5298 | Jerusalem artichoke (sunchoke), raw | Vegetables and Vegetable Products | 0.12 mg | 1% | CNF |
| 5299 | Eggplant (aubergine, brinjal), boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 1% | CNF |
| 5300 | Pineapple, canned heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.12 mg | 1% | CNF |
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