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 5401–5450 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5401 | Apricot, canned halves with skin, light syrup pack, solids and liquid | Fruits and fruit juices | 0.11 mg | 1% | CNF |
| 5402 | Apricot, canned halves with skin, juice pack, solids and liquid | Fruits and fruit juices | 0.11 mg | 1% | CNF |
| 5403 | Apricot, canned whole no skin, water pack, solids and liquid | Fruits and fruit juices | 0.11 mg | 1% | CNF |
| 5404 | Apricot, canned halves with skin, water pack, solids and liquid | Fruits and fruit juices | 0.11 mg | 1% | CNF |
| 5405 | Soup, tomato, canned, condensed, water added | Soups, Sauces and Gravies | 0.11 mg | 1% | CNF |
| 5406 | Sauce, pepper or hot, ready-to-serve | Soups, Sauces and Gravies | 0.11 mg | 1% | CNF |
| 5407 | Vanilla extract | Spices and Herbs | 0.11 mg | 1% | CNF |
| 5408 | Pear, Anjou, green, with skin, raw | Fruits and Fruit Juices | 0.11 mg | 1% | USDA_FF |
| 5409 | Pineapple, raw | Fruits and Fruit Juices | 0.11 mg | 1% | USDA_FF |
| 5410 | Squash, spaghetti, peeled, seeded, raw | Vegetables and Vegetable Products | 0.10 mg | 1% | USDA_FF |
| 5411 | Tomato juice, with added ingredients, from concentrate, shelf stable | Vegetables and Vegetable Products | 0.10 mg | 1% | USDA_FF |
| 5412 | Radishes, red, raw | Vegetables and Vegetable Products | 0.10 mg | 1% | USDA_FF |
| 5413 | Watermelon, seedless, flesh only, raw | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_FF |
| 5414 | Mango, Ataulfo, peeled, raw | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_FF |
| 5415 | Soymilk, chocolate, nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 0.10 mg | 1% | USDA_SR |
| 5416 | Soymilk (all flavors), nonfat, with added calcium, vitamins A and D | Legumes and Legume Products | 0.10 mg | 1% | USDA_SR |
| 5417 | Beverages, Lemonade, powder | Beverages | 0.10 mg | 1% | USDA_SR |
| 5418 | Beverages, carbonated, orange | Beverages | 0.10 mg | 1% | USDA_SR |
| 5419 | Beverages, carbonated, club soda | Beverages | 0.10 mg | 1% | USDA_SR |
| 5420 | Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5421 | Cherries, sweet, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5422 | Cherries, sweet, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5423 | Cherries, sour, red, raw | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5424 | Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D | Legumes and Legume Products | 0.10 mg | 1% | USDA_SR |
| 5425 | Salt, table | Spices and Herbs | 0.10 mg | 1% | USDA_SR |
| 5426 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces, and Gravies | 0.10 mg | 1% | USDA_SR |
| 5427 | Babyfood, green beans, dices, toddler | Baby Foods | 0.10 mg | 1% | USDA_SR |
| 5428 | Beverages, tea, instant, lemon, with added ascorbic acid | Beverages | 0.10 mg | 1% | USDA_SR |
| 5429 | Beverages, carbonated, tonic water | Beverages | 0.10 mg | 1% | USDA_SR |
| 5430 | Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5431 | Cherries, sweet, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5432 | Cherries, sour, red, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5433 | Apricots, frozen, sweetened | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5434 | Apricots, canned, extra heavy syrup pack, without skin, solids and liquids | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5435 | Apricots, canned, heavy syrup pack, without skin, solids and liquids | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5436 | Acerola juice, raw | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5437 | Acerola, (west indian cherry), raw | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5438 | Salad dressing, french dressing, fat-free | Fats and Oils | 0.10 mg | 1% | USDA_SR |
| 5439 | Babyfood, fruit, prunes with tapioca, without ascorbic acid, junior | Baby Foods | 0.10 mg | 1% | USDA_SR |
| 5440 | Sauce, teriyaki, ready-to-serve | Soups, Sauces, and Gravies | 0.10 mg | 1% | USDA_SR |
| 5441 | Salad dressing, russian dressing, low calorie | Fats and Oils | 0.10 mg | 1% | USDA_SR |
| 5442 | Salad dressing, sesame seed dressing, regular | Fats and Oils | 0.10 mg | 1% | USDA_SR |
| 5443 | Babyfood, fruit, bananas with apples and pears, strained | Baby Foods | 0.10 mg | 1% | USDA_SR |
| 5444 | Babyfood, fruit and vegetable, apple and sweet potato | Baby Foods | 0.10 mg | 1% | USDA_SR |
| 5445 | Squash, winter, hubbard, cooked, boiled, mashed, with salt | Vegetables and Vegetable Products | 0.10 mg | 1% | USDA_SR |
| 5446 | Taro, tahitian, cooked, without salt | Vegetables and Vegetable Products | 0.10 mg | 1% | USDA_SR |
| 5447 | Nuts, coconut water (liquid from coconuts) | Nut and Seed Products | 0.10 mg | 1% | USDA_SR |
| 5448 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 0.10 mg | 1% | USDA_SR |
| 5449 | Pumpkin, flowers, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 1% | USDA_SR |
| 5450 | Plums, raw | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
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