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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1451 | Pasta, gluten-free, corn, cooked | Cereal Grains and Pasta | 0.63 mg | 6% |
| 1452 | Arrowroot, raw | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1453 | Succotash, (corn and limas), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1454 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1455 | Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1456 | Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1457 | Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium | Legumes and Legume Products | 0.62 mg | 6% |
| 1458 | Beans, kidney, red, mature seeds, canned, solids and liquids | Legumes and Legume Products | 0.62 mg | 6% |
| 1459 | SILK Very Vanilla, soymilk | Legumes and Legume Products | 0.62 mg | 6% |
| 1460 | Broadbeans (fava beans), mature seeds, canned | Legumes and Legume Products | 0.62 mg | 6% |
| 1461 | Salad dressing, ranch dressing, reduced fat | Fats and Oils | 0.62 mg | 6% |
| 1462 | Bread, white, commercially prepared, low sodium, no salt | Baked Products | 0.62 mg | 6% |
| 1463 | Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) | Breakfast Cereals | 0.62 mg | 6% |
| 1464 | Corn, sweet, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.62 mg | 6% |
| 1465 | Wheat flour, white, cake, enriched | Cereal Grains and Pasta | 0.62 mg | 6% |
| 1466 | Popcorn, sugar syrup/caramel, fat-free | Snacks | 0.62 mg | 6% |
| 1467 | Wheat flour, white, all-purpose, self-rising, enriched | Cereal Grains and Pasta | 0.62 mg | 6% |
| 1468 | Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.62 mg | 6% |
| 1469 | Puddings, chocolate, dry mix, instant | Sweets | 0.62 mg | 6% |
| 1470 | Radicchio, raw | Vegetables and Vegetable Products | 0.62 mg | 6% |
| 1471 | Corn, sweet, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.62 mg | 6% |
| 1472 | Snacks, pretzels, hard, whole-wheat including both salted and unsalted | Snacks | 0.62 mg | 6% |
| 1473 | Restaurant, Latino, tamale, corn | Restaurant Foods | 0.62 mg | 6% |
| 1474 | Bread, pound cake type, pan de torta salvadoran | Baked Products | 0.62 mg | 6% |
| 1475 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 0.61 mg | 6% |
| 1476 | Cookies, sugar wafer, chocolate-covered | Baked Products | 0.61 mg | 6% |
| 1477 | Bananas, dehydrated, or banana powder | Fruits and Fruit Juices | 0.61 mg | 6% |
| 1478 | Nabisco, Nabisco Ritz Crackers | Baked Products | 0.61 mg | 6% |
| 1479 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt | Breakfast Cereals | 0.61 mg | 6% |
| 1480 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt | Breakfast Cereals | 0.61 mg | 6% |
| 1481 | MORI-NU, Tofu, silken, firm | Legumes and Legume Products | 0.61 mg | 6% |
| 1482 | Cookies, Marie biscuit | Baked Products | 0.61 mg | 6% |
| 1483 | Cookies, oatmeal, reduced fat | Baked Products | 0.61 mg | 6% |
| 1484 | Wasabi | Soups, Sauces, and Gravies | 0.61 mg | 6% |
| 1485 | Buckwheat groats, roasted, cooked | Cereal Grains and Pasta | 0.61 mg | 6% |
| 1486 | Waxgourd, (chinese preserving melon), raw | Vegetables and Vegetable Products | 0.61 mg | 6% |
| 1487 | Succotash, (corn and limas), raw | Vegetables and Vegetable Products | 0.61 mg | 6% |
| 1488 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 0.60 mg | 5% |
| 1489 | Cookies, chocolate chip, dry mix | Baked Products | 0.60 mg | 5% |
| 1490 | Cake, snack cakes, creme-filled, sponge | Baked Products | 0.60 mg | 5% |
| 1491 | Fast foods, sundae, hot fudge | Fast Foods | 0.60 mg | 5% |
| 1492 | Biscuits, mixed grain, refrigerated dough | Baked Products | 0.60 mg | 5% |
| 1493 | MORI-NU, Tofu, silken, extra firm | Legumes and Legume Products | 0.60 mg | 5% |
| 1494 | Soup, minestrone, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 0.60 mg | 5% |
| 1495 | Soup, ramen noodle, any flavor, dry | Soups, Sauces, and Gravies | 0.60 mg | 5% |
| 1496 | Soup, minestrone, canned, condensed | Soups, Sauces, and Gravies | 0.60 mg | 5% |
| 1497 | Nuts, coconut cream, canned, sweetened | Nut and Seed Products | 0.60 mg | 5% |
| 1498 | Nuts, chestnuts, chinese, boiled and steamed | Nut and Seed Products | 0.60 mg | 5% |
| 1499 | Asparagus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.60 mg | 5% |
| 1500 | Rice mix, white and wild, flavored, unprepared | Meals, Entrees, and Side Dishes | 0.60 mg | 5% |
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