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 1001–1050 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1001 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 0.76 mg | 7% |
| 1002 | Candies, fudge, chocolate marshmallow with nuts, homemade | Sweets | 0.76 mg | 7% |
| 1003 | Beans, black turtle, mature seeds, boiled, salted | Legumes and Legume Products | 0.76 mg | 7% |
| 1004 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 0.76 mg | 7% |
| 1005 | Beans, black turtle, mature seeds, boiled | Legumes and Legume Products | 0.76 mg | 7% |
| 1006 | Cereal, ready to eat, French Toast Crunch, General Mills | Breakfast cereals | 0.76 mg | 7% |
| 1007 | Muffin, chocolate chip, commercial | Baked Products | 0.76 mg | 7% |
| 1008 | Spinach, boiled, drained | Vegetables and Vegetable Products | 0.76 mg | 7% |
| 1009 | Mushroom, Maitake, raw | Vegetables and Vegetable Products | 0.75 mg | 7% |
| 1010 | Beans, kidney, red, canned, drained solids | Legumes and Legume Products | 0.75 mg | 7% |
| 1011 | Prune, dehydrated (low moisture), uncooked | Fruits and fruit juices | 0.75 mg | 7% |
| 1012 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 0.75 mg | 7% |
| 1013 | Snacks, banana chips | Snacks | 0.75 mg | 7% |
| 1014 | Doughnut (donut), yeast-leavened, with jelly filling | Baked Products | 0.75 mg | 7% |
| 1015 | Bread, white with raisins, commercial | Baked Products | 0.75 mg | 7% |
| 1016 | Beans, kidney, red, canned, drained and rinsed | Legumes and Legume Products | 0.74 mg | 7% |
| 1017 | Sweets, confectioner's coating / chips, white chocolate | Sweets | 0.74 mg | 7% |
| 1018 | Cereal, ready to eat, Sugar Crisp, Post | Breakfast cereals | 0.74 mg | 7% |
| 1019 | Chayote, fruit, raw | Vegetables and Vegetable Products | 0.74 mg | 7% |
| 1020 | Beans, lima (fordhook), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.74 mg | 7% |
| 1021 | Cassava (manioc), flour | Vegetables and Vegetable Products | 0.74 mg | 7% |
| 1022 | Refried beans, canned, vegetarian | Legumes and Legume Products | 0.74 mg | 7% |
| 1023 | Beans, lima (fordhook), frozen, boiled, drained | Vegetables and Vegetable Products | 0.74 mg | 7% |
| 1024 | Soup, tomato, dehydrated | Soups, Sauces and Gravies | 0.74 mg | 7% |
| 1025 | Pasta, rice noodles, dry | Cereals, Grains and Pasta | 0.74 mg | 7% |
| 1026 | Cookie, coconut macaroon | Baked Products | 0.73 mg | 7% |
| 1027 | Vitamin water, lemon/orange flavours, low Calorie | Beverages | 0.73 mg | 7% |
| 1028 | Chocolate syrup, thin type | Sweets | 0.73 mg | 7% |
| 1029 | Fast foods, side dish, hush puppies | Fast Foods | 0.73 mg | 7% |
| 1030 | Pizza roll, frozen, unprepared | Mixed Dishes | 0.73 mg | 7% |
| 1031 | Mushroom, white, microwaved | Vegetables and Vegetable Products | 0.73 mg | 7% |
| 1032 | Beans, baked, homemade | Legumes and Legume Products | 0.73 mg | 7% |
| 1033 | Cookie, chocolate chip, commercial, regular, higher fat | Baked Products | 0.72 mg | 7% |
| 1034 | Cookie, brownie, commercial | Baked Products | 0.72 mg | 7% |
| 1035 | Danish pastry, cinnamon | Baked Products | 0.72 mg | 7% |
| 1036 | Peas, green, canned, solids and liquid | Vegetables and Vegetable Products | 0.72 mg | 7% |
| 1037 | Mushroom, canned, drained solids | Vegetables and Vegetable Products | 0.72 mg | 7% |
| 1038 | Candies, bars, Baby Ruth | Sweets | 0.72 mg | 7% |
| 1039 | Leavening agent, baking powder, low sodium | Baked Products | 0.72 mg | 7% |
| 1040 | Cookie, oatmeal, refrigerated dough, prepared | Baked Products | 0.71 mg | 6% |
| 1041 | Margarine, tub, hydrogenated, soybean oil | Fats and Oils | 0.71 mg | 6% |
| 1042 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 0.71 mg | 6% |
| 1043 | Tortilla, ready-to-bake / fry, flour | Baked Products | 0.71 mg | 6% |
| 1044 | Fiddlehead greens (ferns), frozen, boiled, drained | Vegetables and Vegetable Products | 0.71 mg | 6% |
| 1045 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 0.71 mg | 6% |
| 1046 | Fiddlehead greens (ferns), frozen, unprepared | Vegetables and Vegetable Products | 0.71 mg | 6% |
| 1047 | Margarine, tub, non-hydrogenated, soybean oil | Fats and Oils | 0.71 mg | 6% |
| 1048 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 0.71 mg | 6% |
| 1049 | Mushroom, Chanterelle, raw | Vegetables and Vegetable Products | 0.71 mg | 6% |
| 1050 | Peas, green, canned, drained solids, no salt added | Vegetables and Vegetable Products | 0.71 mg | 6% |
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