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 1201–1250 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1201 | Cookie, chocolate chip, commercial, regular, lower fat | Baked Products | 0.59 mg | 5% |
| 1202 | Moth beans, boiled, salted | Legumes and Legume Products | 0.59 mg | 5% |
| 1203 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 0.59 mg | 5% |
| 1204 | Bread pudding, with raisins, homemade | Baked Products | 0.59 mg | 5% |
| 1205 | Parsnip, raw | Vegetables and Vegetable Products | 0.59 mg | 5% |
| 1206 | Waxgourd (Chinese perserving melon), boiled, drained, with salt | Vegetables and Vegetable Products | 0.59 mg | 5% |
| 1207 | Moth beans, boiled | Legumes and Legume Products | 0.59 mg | 5% |
| 1208 | Waxgourd (Chinese perserving melon), boiled, drained | Vegetables and Vegetable Products | 0.59 mg | 5% |
| 1209 | Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 0.58 mg | 5% |
| 1210 | Snacks, potato chips, dried potatoes, plain | Snacks | 0.58 mg | 5% |
| 1211 | Refried beans, canned, reduced sodium | Legumes and Legume Products | 0.58 mg | 5% |
| 1212 | Okra (gumbo), raw | Vegetables and Vegetable Products | 0.58 mg | 5% |
| 1213 | Broadbeans (fava beans), fresh, raw | Vegetables and Vegetable Products | 0.58 mg | 5% |
| 1214 | Peas and carrots, canned, solids and liquid | Vegetables and Vegetable Products | 0.58 mg | 5% |
| 1215 | Peas and onions, canned, solids and liquid | Vegetables and Vegetable Products | 0.58 mg | 5% |
| 1216 | Refried beans, canned | Legumes and Legume Products | 0.58 mg | 5% |
| 1217 | Cookie, shortbread, pecan, commercial | Baked Products | 0.58 mg | 5% |
| 1218 | Candies, fudge, chocolate marshmallow, homemade | Sweets | 0.58 mg | 5% |
| 1219 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 0.58 mg | 5% |
| 1220 | Seaweed, agar, raw | Vegetables and Vegetable Products | 0.58 mg | 5% |
| 1221 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 0.57 mg | 5% |
| 1222 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 0.57 mg | 5% |
| 1223 | Grains, bulgur, cooked | Cereals, Grains and Pasta | 0.57 mg | 5% |
| 1224 | Peach, dried halves, sulphured, uncooked | Fruits and fruit juices | 0.57 mg | 5% |
| 1225 | Nuts, European chestnuts (sweet), roasted | Nuts and Seeds | 0.57 mg | 5% |
| 1226 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 0.57 mg | 5% |
| 1227 | Bread, Irish soda, homemade | Baked Products | 0.57 mg | 5% |
| 1228 | Beans, pinto, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.56 mg | 5% |
| 1229 | Pasta, fresh-refrigerated, plain, cooked | Cereals, Grains and Pasta | 0.56 mg | 5% |
| 1230 | Candies, fudge, vanilla, with nuts, homemade | Sweets | 0.56 mg | 5% |
| 1231 | Kale, raw | Vegetables and Vegetable Products | 0.56 mg | 5% |
| 1232 | Chives, raw | Vegetables and Vegetable Products | 0.56 mg | 5% |
| 1233 | Okara | Legumes and Legume Products | 0.56 mg | 5% |
| 1234 | Pancake, plain, homemade | Baked Products | 0.56 mg | 5% |
| 1235 | Spinach, frozen, unprepared | Vegetables and Vegetable Products | 0.56 mg | 5% |
| 1236 | Nuts, coconut milk (liquid from grated meat and water), canned | Nuts and Seeds | 0.56 mg | 5% |
| 1237 | Cereal, ready to eat, Puffed Rice, unsweenened, Quaker | Breakfast cereals | 0.56 mg | 5% |
| 1238 | Radish seeds, sprouted, with seed, raw | Vegetables and Vegetable Products | 0.56 mg | 5% |
| 1239 | Cookie, chocolate chip, refrigerated dough, baked | Baked Products | 0.56 mg | 5% |
| 1240 | Beans, pinto, canned, solids and liquid | Legumes and Legume Products | 0.56 mg | 5% |
| 1241 | Toaster pastry, brown sugar and cinnamon | Baked Products | 0.55 mg | 5% |
| 1242 | Cookie, ginger snap | Baked Products | 0.55 mg | 5% |
| 1243 | Beans, lima, baby, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.55 mg | 5% |
| 1244 | Cereal, hot, oats, instant: maple and brown sugar, prepared, Quaker | Breakfast cereals | 0.55 mg | 5% |
| 1245 | Cookie, fudge, cake-type | Baked Products | 0.55 mg | 5% |
| 1246 | Beans, lima, baby, frozen, boiled, drained | Vegetables and Vegetable Products | 0.55 mg | 5% |
| 1247 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil | Vegetables and Vegetable Products | 0.55 mg | 5% |
| 1248 | Fig, dried, uncooked | Fruits and fruit juices | 0.55 mg | 5% |
| 1249 | Candies, bars, 3 Musketeers | Sweets | 0.55 mg | 5% |
| 1250 | Potato, O'brien, frozen, prepared | Vegetables and Vegetable Products | 0.55 mg | 5% |
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