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 1451–1500 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1451 | Okra (gumbo), boiled, drained, with salt | Vegetables and Vegetable Products | 0.43 mg | 4% |
| 1452 | Potato, french-fried, frozen, shoestring, heated in oven | Vegetables and Vegetable Products | 0.43 mg | 4% |
| 1453 | Muffin, blueberry, dry mix, prepared | Baked Products | 0.43 mg | 4% |
| 1454 | Cereal, hot, oats, instant: apple & cinnamon, prepared, Quaker | Breakfast cereals | 0.42 mg | 4% |
| 1455 | Persimmon, japanese, dried | Fruits and fruit juices | 0.42 mg | 4% |
| 1456 | Raspberry, raw | Fruits and fruit juices | 0.42 mg | 4% |
| 1457 | Chicory greens (cichorium intybus), raw | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 1458 | Spinach, canned, solids and liquid | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 1459 | Drumstick (horseradish-tree), pods, boiled, drained | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 1460 | Brussels sprouts, raw | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 1461 | Onion rings, breaded, par fried, frozen, heated in oven | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 1462 | Meatless, bacon | Legumes and Legume Products | 0.42 mg | 4% |
| 1463 | Cake mix, german chocolate, pudding-type mix, dry, unprepared | Baked Products | 0.42 mg | 4% |
| 1464 | Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 0.42 mg | 4% |
| 1465 | Cookie, sugar, homemade, made with margarine | Baked Products | 0.42 mg | 4% |
| 1466 | Dessert, frozen yogourt, vanilla, soft-serve | Sweets | 0.42 mg | 4% |
| 1467 | Grains, rice, white, medium-grain, cooked | Cereals, Grains and Pasta | 0.42 mg | 4% |
| 1468 | Candies, nougat, with almonds | Sweets | 0.42 mg | 4% |
| 1469 | Drumstick (horseradish-tree), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 1470 | Spinach, canned, solids and liquids, unsalted | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 1471 | Grains, rice and vermicelli mix, beef flavour, prepared with margarine | Cereals, Grains and Pasta | 0.42 mg | 4% |
| 1472 | Raspberry, frozen, unsweetened | Fruits and fruit juices | 0.42 mg | 4% |
| 1473 | Babyfood, cereal, rice, with yogourt, with fruit, prepared with water | Babyfoods | 0.42 mg | 4% |
| 1474 | Cereal, hot, corn grits (yellow), dry | Breakfast cereals | 0.41 mg | 4% |
| 1475 | Asparagus, frozen, boiled, drained | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1476 | Beans, mung, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1477 | Dandelion greens, raw | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1478 | Peas, edible-podded (snow peas), frozen, unprepared | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1479 | Taro leaves, raw | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1480 | Turnip greens, frozen, boiled, drained | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1481 | Broccoli, raw | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1482 | Potato, french-fried, frozen, cottage cut, salt not added in processing, heated in oven | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1483 | Potato, french-fried, frozen, extruded, heated in oven | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1484 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1485 | Beans, mung, long rice (chinese noodles), dehydrated | Legumes and Legume Products | 0.41 mg | 4% |
| 1486 | Sweets, syrups, sorghum | Sweets | 0.41 mg | 4% |
| 1487 | Icing (frosting), coconut-nut, ready to eat | Sweets | 0.41 mg | 4% |
| 1488 | Grains, rice, white, glutinous, cooked | Cereals, Grains and Pasta | 0.41 mg | 4% |
| 1489 | Blackberry juice, canned | Fruits and fruit juices | 0.41 mg | 4% |
| 1490 | Dessert, pudding, chocolate, dry mix, instant, low calorie, unprepared | Sweets | 0.41 mg | 4% |
| 1491 | Asparagus, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1492 | Potato, french-fried, frozen, partially fried, cottage cut, heated in oven, with salt | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1493 | Turnip greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1494 | Babyfood, yogourt, fruit flavours, with added Vitamin D and DHA | Babyfoods | 0.41 mg | 4% |
| 1495 | Soup, mushroom barley, canned, condensed | Soups, Sauces and Gravies | 0.40 mg | 4% |
| 1496 | Soup, tomato rice, canned, condensed | Soups, Sauces and Gravies | 0.40 mg | 4% |
| 1497 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 0.40 mg | 4% |
| 1498 | Sauce, white, thick, homemade | Soups, Sauces and Gravies | 0.40 mg | 4% |
| 1499 | Avocado, raw, florida | Fruits and fruit juices | 0.40 mg | 4% |
| 1500 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and fruit juices | 0.40 mg | 4% |
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