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 5451–5500 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5451 | Mammy-apple, (mamey), raw | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5452 | Squash, winter, hubbard, cooked, boiled, mashed, without salt | Vegetables and Vegetable Products | 0.10 mg | 1% | USDA_SR |
| 5453 | Pumpkin flowers, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.10 mg | 1% | USDA_SR |
| 5454 | Pineapple, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5455 | Pears, raw | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5456 | Passion-fruit, (granadilla), purple, raw | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5457 | Stew/soup, caribou (Alaska Native) | American Indian/Alaska Native Foods | 0.10 mg | 1% | USDA_SR |
| 5458 | Pickles, cucumber, dill, reduced sodium | Vegetables and Vegetable Products | 0.10 mg | 1% | USDA_SR |
| 5459 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 0.10 mg | 1% | USDA_SR |
| 5460 | Sugar-apples, (sweetsop), raw | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5461 | Rhubarb, frozen, uncooked | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5462 | Puddings, all flavors except chocolate, low calorie, instant, dry mix | Sweets | 0.10 mg | 1% | USDA_SR |
| 5463 | Cranberry juice, unsweetened | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5464 | Naranjilla (lulo) pulp, frozen, unsweetened | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5465 | Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5466 | Cherries, sweet, canned, pitted, heavy syrup, drained | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5467 | Pineapple, canned, juice pack, drained | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5468 | Watermelon, raw | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5469 | Tamarinds, raw | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5470 | Soursop, raw | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5471 | Sapodilla, raw | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5472 | Rhubarb, raw | Fruits and Fruit Juices | 0.10 mg | 1% | USDA_SR |
| 5473 | Pie fillings, blueberry, canned | Sweets | 0.10 mg | 1% | USDA_SR |
| 5474 | Pear, green anjou, raw | Fruits and fruit juices | 0.10 mg | 1% | CNF |
| 5475 | Kiwi fruit, gold, raw | Fruits and fruit juices | 0.10 mg | 1% | CNF |
| 5476 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 0.10 mg | 1% | CNF |
| 5477 | Squash, winter, hubbard, boiled, mashed, with salt | Vegetables and Vegetable Products | 0.10 mg | 1% | CNF |
| 5478 | Salad dressing, sesame seed, regular | Fats and Oils | 0.10 mg | 1% | CNF |
| 5479 | Pumpkin flowers, boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 1% | CNF |
| 5480 | Black crowberry (curlewberry), native | Fruits and fruit juices | 0.10 mg | 1% | CNF |
| 5481 | Dessert, pudding, all flavours except chocolate, dry mix, instant, low calorie, unprepared | Sweets | 0.10 mg | 1% | CNF |
| 5482 | Sweets, pie fillings, blueberry, canned | Sweets | 0.10 mg | 1% | CNF |
| 5483 | Cranberry juice, unsweetened | Fruits and fruit juices | 0.10 mg | 1% | CNF |
| 5484 | Cherry, sweet, canned, heavy syrup, drained | Fruits and fruit juices | 0.10 mg | 1% | CNF |
| 5485 | Pineapple, canned, juice pack, drained | Fruits and fruit juices | 0.10 mg | 1% | CNF |
| 5486 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.10 mg | 1% | CNF |
| 5487 | Salad dressing, french, fat free | Fats and Oils | 0.10 mg | 1% | CNF |
| 5488 | Hot chocolate with marshmallows, mix, powder, prepared with water | Beverages | 0.10 mg | 1% | CNF |
| 5489 | Dessert, pudding, lemon, dry mix, regular, prepared | Sweets | 0.10 mg | 1% | CNF |
| 5490 | Carbonated drinks, tonic water (quinine) | Beverages | 0.10 mg | 1% | CNF |
| 5491 | Carbonated drinks, orange soda | Beverages | 0.10 mg | 1% | CNF |
| 5492 | Carbonated drinks, club soda | Beverages | 0.10 mg | 1% | CNF |
| 5493 | Nuts, coconut water (liquid from coconut) | Nuts and Seeds | 0.10 mg | 1% | CNF |
| 5494 | Pickles, cucumber, dill, low sodium | Vegetables and Vegetable Products | 0.10 mg | 1% | CNF |
| 5495 | Pickles, cucumber, dill (includes Kosher and Polish) | Vegetables and Vegetable Products | 0.10 mg | 1% | CNF |
| 5496 | Squash, winter, hubbard, boiled, mashed | Vegetables and Vegetable Products | 0.10 mg | 1% | CNF |
| 5497 | Taro, Tahitian, cooked | Vegetables and Vegetable Products | 0.10 mg | 1% | CNF |
| 5498 | Pumpkin flowers, boiled, drained | Vegetables and Vegetable Products | 0.10 mg | 1% | CNF |
| 5499 | Rhubarb, raw | Fruits and fruit juices | 0.10 mg | 1% | CNF |
| 5500 | Plum, raw | Fruits and fruit juices | 0.10 mg | 1% | CNF |
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