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 1101–1150 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols, Calorie-reduced | Fats and Oils | 0.66 mg | 6% |
| 1102 | Peas, green, canned, drained solids | Vegetables and Vegetable Products | 0.66 mg | 6% |
| 1103 | Currant, zante, dried | Fruits and fruit juices | 0.66 mg | 6% |
| 1104 | Grains, cornmeal (yellow), degermed | Cereals, Grains and Pasta | 0.66 mg | 6% |
| 1105 | Leeks (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 0.66 mg | 6% |
| 1106 | Hush puppy, homemade | Baked Products | 0.66 mg | 6% |
| 1107 | Cereal, hot, oats, one minute, prepared, Quaker | Breakfast cereals | 0.66 mg | 6% |
| 1108 | Cereal, hot, oats, quick, prepared, Quaker | Breakfast cereals | 0.66 mg | 6% |
| 1109 | Cereal, hot, oats, large flakes, prepared, Quaker | Breakfast cereals | 0.66 mg | 6% |
| 1110 | Mushroom, portabella (portobello), grilled | Vegetables and Vegetable Products | 0.65 mg | 6% |
| 1111 | Beans, lima, dry, large, canned, solids and liquid | Legumes and Legume Products | 0.65 mg | 6% |
| 1112 | Meatless, chicken, breaded, fried | Legumes and Legume Products | 0.65 mg | 6% |
| 1113 | Cookie, marshmallow (includes pies), chocolate-coated | Baked Products | 0.65 mg | 6% |
| 1114 | Beans, great northern, canned, solids and liquid, no salt added | Legumes and Legume Products | 0.65 mg | 6% |
| 1115 | Coffee cake, fruit | Baked Products | 0.65 mg | 6% |
| 1116 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 0.65 mg | 6% |
| 1117 | Soup, scotch broth, canned, condensed, water added | Soups, Sauces and Gravies | 0.65 mg | 6% |
| 1118 | Peas, green, canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 0.65 mg | 6% |
| 1119 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 0.65 mg | 6% |
| 1120 | Beans, great northern, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.65 mg | 6% |
| 1121 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 0.65 mg | 6% |
| 1122 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 0.65 mg | 6% |
| 1123 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 0.65 mg | 6% |
| 1124 | Beans, french, mature seeds, boiled | Legumes and Legume Products | 0.64 mg | 6% |
| 1125 | Dessert, mousse, chocolate, homemade | Sweets | 0.64 mg | 6% |
| 1126 | Cookie, oatmeal (with or without raisins), refrigerated dough | Baked Products | 0.64 mg | 6% |
| 1127 | Soup, pea, low sodium, water added | Soups, Sauces and Gravies | 0.64 mg | 6% |
| 1128 | Sauce, mustard, yellow, ready-to-serve | Spices and Herbs | 0.64 mg | 6% |
| 1129 | Beans, french, mature seeds, boiled, salted | Legumes and Legume Products | 0.64 mg | 6% |
| 1130 | Cookie, brownie, regular, dry mix, unprepared | Baked Products | 0.64 mg | 6% |
| 1131 | Cookie, animal crackers (arrowroot, social tea) | Baked Products | 0.64 mg | 6% |
| 1132 | Beans, lima, canned, solids and liquid | Vegetables and Vegetable Products | 0.64 mg | 6% |
| 1133 | Nuts, acorn flour, full-fat | Nuts and Seeds | 0.64 mg | 6% |
| 1134 | Avocado, raw, all commercial varieties | Fruits and fruit juices | 0.64 mg | 6% |
| 1135 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 0.64 mg | 6% |
| 1136 | Soup, pea, green, canned, condensed, water added | Soups, Sauces and Gravies | 0.64 mg | 6% |
| 1137 | Cauliflower, green, raw | Vegetables and Vegetable Products | 0.64 mg | 6% |
| 1138 | Granola bar, cereal bar, fruit-filled, all flavours | Baked Products | 0.63 mg | 6% |
| 1139 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1140 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1141 | Restaurant, Chinese, noodles, crunchy | Cereals, Grains and Pasta | 0.63 mg | 6% |
| 1142 | Corn, sweet, frozen, kernels on the cob, boiled, drained | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1143 | Cauliflower, green, boiled | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1144 | Tomato products, canned, paste, no added salt | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1145 | Tomato products, canned paste, with salt | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1146 | Arrowroot, raw | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1147 | Pasta, corn, cooked | Cereals, Grains and Pasta | 0.63 mg | 6% |
| 1148 | Succotash, boiled, drained | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1149 | Sweets, syrups. table blends, cane and 15% maple | Sweets | 0.63 mg | 6% |
| 1150 | Succotash, boiled, drained, with salt | Vegetables and Vegetable Products | 0.63 mg | 6% |
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