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 1051–1100 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1051 | Gravy, au jus, dehydrated | Soups, Sauces and Gravies | 0.70 mg | 6% |
| 1052 | Gravy, mushroom, canned | Soups, Sauces and Gravies | 0.70 mg | 6% |
| 1053 | Peas, green, canned, solids and liquid, no salt added | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1054 | Gourd, white-flowered (calabash gourd), boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1055 | Cloudberry (bakeapple), native | Fruits and fruit juices | 0.70 mg | 6% |
| 1056 | Meatless, chicken | Legumes and Legume Products | 0.70 mg | 6% |
| 1057 | Candies, confectioner's coating, yogourt | Sweets | 0.70 mg | 6% |
| 1058 | Fast foods, mexican, burrito with beans | Fast Foods | 0.70 mg | 6% |
| 1059 | Grains, wheat flour, white, all purpose, enriched, calcium fortified | Cereals, Grains and Pasta | 0.70 mg | 6% |
| 1060 | Gourd, white flowered (calabash gourd), raw | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1061 | Gourd, white flowered (calabash gourd), boiled, drained | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1062 | Sweets, syrups, maple, bulk | Sweets | 0.70 mg | 6% |
| 1063 | Snacks, potato chips, dried potatoes, light | Snacks | 0.70 mg | 6% |
| 1064 | Potato pancake, homemade | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1065 | Corn, sweet, frozen, kernels on the cob, unprepared | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1066 | Potato, mashed, flakes without milk, dry | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1067 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid | Legumes and Legume Products | 0.70 mg | 6% |
| 1068 | Juice drink, fruit punch, frozen concentrate | Beverages | 0.70 mg | 6% |
| 1069 | Margarine, tub, hydrogenated, canola oil | Fats and Oils | 0.69 mg | 6% |
| 1070 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) | Fats and Oils | 0.69 mg | 6% |
| 1071 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.69 mg | 6% |
| 1072 | Potato, au gratin, homemade, with margarine | Vegetables and Vegetable Products | 0.69 mg | 6% |
| 1073 | Beans, pinto, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.69 mg | 6% |
| 1074 | Candies, bars, Mars | Sweets | 0.69 mg | 6% |
| 1075 | Cake, date square (matrimonial cake), homemade | Baked Products | 0.69 mg | 6% |
| 1076 | Cracker meal | Baked Products | 0.69 mg | 6% |
| 1077 | Cake, chocolate, homemade, without icing (frosting) | Baked Products | 0.69 mg | 6% |
| 1078 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid | Legumes and Legume Products | 0.69 mg | 6% |
| 1079 | Beans, pinto, frozen, boiled, drained | Vegetables and Vegetable Products | 0.69 mg | 6% |
| 1080 | Potato, au gratin, homemade, with butter | Vegetables and Vegetable Products | 0.69 mg | 6% |
| 1081 | Peas, green, canned, drained solids, rinsed | Vegetables and Vegetable Products | 0.68 mg | 6% |
| 1082 | Waffle, plain, homemade | Baked Products | 0.68 mg | 6% |
| 1083 | Fast foods, hot dog with chili | Fast Foods | 0.68 mg | 6% |
| 1084 | Cracker, standard snack type, low sodium | Baked Products | 0.68 mg | 6% |
| 1085 | Avocado, raw, california | Fruits and fruit juices | 0.68 mg | 6% |
| 1086 | Grains, rice, white, steamed, Chinese restaurant | Cereals, Grains and Pasta | 0.68 mg | 6% |
| 1087 | Cracker, matzo, plain | Baked Products | 0.68 mg | 6% |
| 1088 | Cereal, ready to eat, Corn Flakes, Selection | Breakfast cereals | 0.68 mg | 6% |
| 1089 | Peas, green, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.67 mg | 6% |
| 1090 | Peas, green, frozen, boiled, drained | Vegetables and Vegetable Products | 0.67 mg | 6% |
| 1091 | Soup, black bean, ready-to-serve | Soups, Sauces and Gravies | 0.67 mg | 6% |
| 1092 | Salad, Greek, homemade | Mixed Dishes | 0.67 mg | 6% |
| 1093 | Grape leaves (vine leaves), raw | Vegetables and Vegetable Products | 0.67 mg | 6% |
| 1094 | Mushroom, straw, canned, drained solids | Vegetables and Vegetable Products | 0.67 mg | 6% |
| 1095 | Nuts, acorns, dried | Nuts and Seeds | 0.67 mg | 6% |
| 1096 | Nuts, coconut milk (liquid from grated meat and water), raw | Nuts and Seeds | 0.67 mg | 6% |
| 1097 | Nuts, ginkgo nuts, dried | Nuts and Seeds | 0.67 mg | 6% |
| 1098 | Blueberry, wild, frozen | Fruits and fruit juices | 0.67 mg | 6% |
| 1099 | Bread, cornbread (also corn muffin mix), dry mix, prepared | Baked Products | 0.67 mg | 6% |
| 1100 | Grains, cornmeal (yellow), degermed | Cereals, Grains and Pasta | 0.66 mg | 6% |
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