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 1351–1400 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1351 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, prepared | Cereals, Grains and Pasta | 0.49 mg | 4% |
| 1352 | Grains, rice, white, long-grain, regular, cooked | Cereals, Grains and Pasta | 0.49 mg | 4% |
| 1353 | Grains, rice, white, long-grain, regular, cooked, salted | Cereals, Grains and Pasta | 0.49 mg | 4% |
| 1354 | Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker | Breakfast cereals | 0.49 mg | 4% |
| 1355 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 0.49 mg | 4% |
| 1356 | Drumstick (horseradish-tree), leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1357 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1358 | Peas, edible-podded (snow peas), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1359 | Potato, skin, baked, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1360 | Spinach, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1361 | Vegetables, mixed, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1362 | Artichoke, canned | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1363 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker | Breakfast cereals | 0.49 mg | 4% |
| 1364 | Dessert, pudding, rice, with raisins, homemade | Sweets | 0.49 mg | 4% |
| 1365 | Blueberry, dried, sweetened | Fruits and fruit juices | 0.49 mg | 4% |
| 1366 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 0.48 mg | 4% |
| 1367 | Corn pudding , homemade | Vegetables and Vegetable Products | 0.48 mg | 4% |
| 1368 | Beans, snap, yellow, frozen, boiled, with salt | Vegetables and Vegetable Products | 0.48 mg | 4% |
| 1369 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.48 mg | 4% |
| 1370 | Muffin, blueberry, toaster-type, toasted | Baked Products | 0.48 mg | 4% |
| 1371 | Dessert, frozen, sherbet, orange | Sweets | 0.48 mg | 4% |
| 1372 | Cake, shortcake, biscuit-type, homemade | Baked Products | 0.48 mg | 4% |
| 1373 | Chocolate syrup, thin type, Calorie-reduced | Sweets | 0.48 mg | 4% |
| 1374 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, prepared, Quaker | Breakfast cereals | 0.48 mg | 4% |
| 1375 | Melon, horned | Fruits and fruit juices | 0.48 mg | 4% |
| 1376 | Rice, Spanish rice | Mixed Dishes | 0.48 mg | 4% |
| 1377 | Babyfood, vegetables, peas and carrots, all stages | Babyfoods | 0.48 mg | 4% |
| 1378 | Asparagus, canned, solids and liquid | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 1379 | Bamboo shoots, boiled, drained | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 1380 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 1381 | Broadbeans (fava beans), fresh, boiled, drained | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 1382 | Potato, hashed-brown, homemade | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 1383 | Succotash, frozen, unprepared | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 1384 | Arugula, raw | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 1385 | Bannock | Baked Products | 0.47 mg | 4% |
| 1386 | Sweets, pectin, unsweetened, dry mix | Sweets | 0.47 mg | 4% |
| 1387 | Dessert, frozen, pop, with artificial sweetener | Sweets | 0.47 mg | 4% |
| 1388 | Dessert, frozen, POPSICLE pop (orange, cherry, grape), sugar free | Sweets | 0.47 mg | 4% |
| 1389 | Asparagus, canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 1390 | Bamboo shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 1391 | Broadbeans (fava beans), fresh, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 1392 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 1393 | Raspberry, wild, raw | Fruits and fruit juices | 0.47 mg | 4% |
| 1394 | Soup, lentil, ready-to-serve | Soups, Sauces and Gravies | 0.47 mg | 4% |
| 1395 | Soup, split pea, ready-to-serve | Soups, Sauces and Gravies | 0.47 mg | 4% |
| 1396 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) unsalted | Fats and Oils | 0.47 mg | 4% |
| 1397 | Cereal, hot, oats, instant: raisins and spice, prepared, Quaker | Breakfast cereals | 0.46 mg | 4% |
| 1398 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 0.46 mg | 4% |
| 1399 | Corn, sweet, canned, vacuum pack, niblets | Vegetables and Vegetable Products | 0.46 mg | 4% |
| 1400 | Spinach, canned, drained solids | Vegetables and Vegetable Products | 0.46 mg | 4% |
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