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 1301–1350 of 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 0.71 mg | 6% |
| 1302 | Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.71 mg | 6% |
| 1303 | Fiddlehead ferns, frozen, unprepared | Vegetables and Vegetable Products | 0.71 mg | 6% |
| 1304 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 0.71 mg | 6% |
| 1305 | Mushrooms, Chanterelle, raw | Vegetables and Vegetable Products | 0.71 mg | 6% |
| 1306 | Restaurant, Latino, Arroz con habichuelas colorados (Rice And Red Beans) | Restaurant Foods | 0.71 mg | 6% |
| 1307 | Beverages, fruit punch juice drink, frozen concentrate | Beverages | 0.70 mg | 6% |
| 1308 | English muffins, plain, enriched, without calcium propionate(includes sourdough) | Baked Products | 0.70 mg | 6% |
| 1309 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain | Legumes and Legume Products | 0.70 mg | 6% |
| 1310 | English muffins, plain, unenriched, without calcium propionate (includes sourdough) | Baked Products | 0.70 mg | 6% |
| 1311 | English muffins, plain, unenriched, with calcium propionate (includes sourdough) | Baked Products | 0.70 mg | 6% |
| 1312 | Frijoles rojos volteados (Refried beans, red, canned) | Legumes and Legume Products | 0.70 mg | 6% |
| 1313 | Fast foods, burrito, with beans | Fast Foods | 0.70 mg | 6% |
| 1314 | Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST | Cereal Grains and Pasta | 0.70 mg | 6% |
| 1315 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch | Baked Products | 0.70 mg | 6% |
| 1316 | Gravy, mushroom, canned | Soups, Sauces, and Gravies | 0.70 mg | 6% |
| 1317 | Gravy, au jus, dry | Soups, Sauces, and Gravies | 0.70 mg | 6% |
| 1318 | Potatoes, mashed, dehydrated, flakes without milk, dry form | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1319 | Syrup, maple, Canadian | Sweets | 0.70 mg | 6% |
| 1320 | Peas, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1321 | Potato pancakes | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1322 | Chicken, meatless | Legumes and Legume Products | 0.70 mg | 6% |
| 1323 | Wheat flour, white, all-purpose, unenriched | Cereal Grains and Pasta | 0.70 mg | 6% |
| 1324 | Wheat flour, white, all-purpose, enriched, calcium-fortified | Cereal Grains and Pasta | 0.70 mg | 6% |
| 1325 | Corn, sweet, white, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1326 | Gourd, white-flowered (calabash), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1327 | Gourd, white-flowered (calabash), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1328 | Gourd, white-flowered (calabash), raw | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1329 | Wheat flour, white, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 0.70 mg | 6% |
| 1330 | Wheat flour, white, all-purpose, enriched, bleached | Cereal Grains and Pasta | 0.70 mg | 6% |
| 1331 | Corn, sweet, yellow, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1332 | Udi's, Gluten Free, Classic French Dinner Rolls | Baked Products | 0.70 mg | 6% |
| 1333 | Snacks, potato chips, made from dried potatoes, reduced fat | Snacks | 0.70 mg | 6% |
| 1334 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 0.69 mg | 6% |
| 1335 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids | Legumes and Legume Products | 0.69 mg | 6% |
| 1336 | Cookies, chocolate chip sandwich, with creme filling | Baked Products | 0.69 mg | 6% |
| 1337 | McDONALD'S, Deluxe Breakfast, with syrup and margarine | Fast Foods | 0.69 mg | 6% |
| 1338 | Cracker, meal | Baked Products | 0.69 mg | 6% |
| 1339 | Cake, chocolate, prepared from recipe without frosting | Baked Products | 0.69 mg | 6% |
| 1340 | Dip, FRITO'S, bean, original flavor | Soups, Sauces, and Gravies | 0.69 mg | 6% |
| 1341 | Dip, bean, original flavor | Soups, Sauces, and Gravies | 0.69 mg | 6% |
| 1342 | Cereals, WHEATENA, cooked with water, with salt | Breakfast Cereals | 0.69 mg | 6% |
| 1343 | Cereals, WHEATENA, cooked with water | Breakfast Cereals | 0.69 mg | 6% |
| 1344 | Potatoes, au gratin, home-prepared from recipe using margarine | Vegetables and Vegetable Products | 0.69 mg | 6% |
| 1345 | Potatoes, au gratin, home-prepared from recipe using butter | Vegetables and Vegetable Products | 0.69 mg | 6% |
| 1346 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.69 mg | 6% |
| 1347 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.69 mg | 6% |
| 1348 | Escarole, cooked, boiled, drained, no salt added | Vegetables and Vegetable Products | 0.69 mg | 6% |
| 1349 | Crackers, standard snack-type, regular, low salt | Baked Products | 0.68 mg | 6% |
| 1350 | Waffles, plain, prepared from recipe | Baked Products | 0.68 mg | 6% |
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