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 1251–1300 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1251 | Asparagus, raw | Vegetables and Vegetable Products | 0.54 mg | 5% |
| 1252 | Beans, black, mature seeds, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.54 mg | 5% |
| 1253 | Fast foods, Miniature cinnamon rolls | Fast Foods | 0.54 mg | 5% |
| 1254 | Pancake, blueberry, homemade | Baked Products | 0.54 mg | 5% |
| 1255 | Corn, sweet, white, on or off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.54 mg | 5% |
| 1256 | Beans, black turtle, mature seeds, canned, solids and liquid | Legumes and Legume Products | 0.54 mg | 5% |
| 1257 | Corn, sweet, white, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 0.54 mg | 5% |
| 1258 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 0.54 mg | 5% |
| 1259 | Fast foods, dessert, burrito with fruit (apple or cherry) | Fast Foods | 0.54 mg | 5% |
| 1260 | Taro shoots, cooked, with salt | Vegetables and Vegetable Products | 0.54 mg | 5% |
| 1261 | Taro shoots, cooked | Vegetables and Vegetable Products | 0.54 mg | 5% |
| 1262 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 0.54 mg | 5% |
| 1263 | Cookie, chocolate chip, soft type, commercial | Baked Products | 0.54 mg | 5% |
| 1264 | Zwieback | Babyfoods | 0.54 mg | 5% |
| 1265 | Muffin, corn, commercial | Baked Products | 0.54 mg | 5% |
| 1266 | Broccoli raab (rapini), cooked | Vegetables and Vegetable Products | 0.54 mg | 5% |
| 1267 | Soup, lentil, homemade | Soups, Sauces and Gravies | 0.54 mg | 5% |
| 1268 | Potato flour | Vegetables and Vegetable Products | 0.54 mg | 5% |
| 1269 | Indien, samosa, vegetarian | Mixed Dishes | 0.54 mg | 5% |
| 1270 | Puff pastry, frozen, ready-to-bake | Baked Products | 0.53 mg | 5% |
| 1271 | Cake, chocolate, pudding-type, dry mix, prepared, with chocolate icing (frosting) | Baked Products | 0.53 mg | 5% |
| 1272 | Waffle, plain, frozen, ready-to-heat, toasted | Baked Products | 0.53 mg | 5% |
| 1273 | Muffin, carrot, commercial | Baked Products | 0.53 mg | 5% |
| 1274 | Corn, sweet, yellow, frozen, kernels cut off the cob, microwaved | Vegetables and Vegetable Products | 0.53 mg | 5% |
| 1275 | Fast foods, dessert, sundae, caramel | Fast Foods | 0.53 mg | 5% |
| 1276 | Corn, sweet, canned, cream style | Vegetables and Vegetable Products | 0.53 mg | 5% |
| 1277 | Mushroom, portabella (portobello), raw | Vegetables and Vegetable Products | 0.53 mg | 5% |
| 1278 | Okra (gumbo), frozen, unprepared | Vegetables and Vegetable Products | 0.53 mg | 5% |
| 1279 | Snacks, sweet potato chips, unsalted | Snacks | 0.53 mg | 5% |
| 1280 | Grains, oat bran, cooked | Cereals, Grains and Pasta | 0.53 mg | 5% |
| 1281 | Blackberry, raw | Fruits and fruit juices | 0.53 mg | 5% |
| 1282 | Corn, sweet, canned, cream style, unsalted | Vegetables and Vegetable Products | 0.53 mg | 5% |
| 1283 | Spinach, raw | Vegetables and Vegetable Products | 0.53 mg | 5% |
| 1284 | Candies, soft fruit and nut squares | Sweets | 0.53 mg | 5% |
| 1285 | Tangerine, (mandarin), canned, juice pack, drained | Fruits and fruit juices | 0.53 mg | 5% |
| 1286 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 0.52 mg | 5% |
| 1287 | Lettuce, spring mix (mesclun) | Vegetables and Vegetable Products | 0.52 mg | 5% |
| 1288 | Mushroom, white, raw | Vegetables and Vegetable Products | 0.52 mg | 5% |
| 1289 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 0.52 mg | 5% |
| 1290 | Nuts, European chestnuts (sweet), raw, unpeeled | Nuts and Seeds | 0.52 mg | 5% |
| 1291 | Pasta with sliced franks in tomato sauce, canned | Mixed Dishes | 0.52 mg | 5% |
| 1292 | Tofu, silken, soft | Legumes and Legume Products | 0.52 mg | 5% |
| 1293 | Onion, Welsh, raw | Vegetables and Vegetable Products | 0.52 mg | 5% |
| 1294 | Pasta, macaroni (elbow), unenriched, cooked | Cereals, Grains and Pasta | 0.51 mg | 5% |
| 1295 | Fast foods, side dish, onion rings, breaded and fried | Fast Foods | 0.51 mg | 5% |
| 1296 | Salad, caesar, homemade | Mixed Dishes | 0.51 mg | 5% |
| 1297 | Pasta, spaghetti, unenriched, cooked | Cereals, Grains and Pasta | 0.51 mg | 5% |
| 1298 | Pasta, spaghetti, unenriched, cooked, salted | Cereals, Grains and Pasta | 0.51 mg | 5% |
| 1299 | Pasta, spaghetti, enriched, cooked, salted | Cereals, Grains and Pasta | 0.51 mg | 5% |
| 1300 | Coffee substitute, cereal grain beverage, powder | Beverages | 0.51 mg | 5% |
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