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 1501–1550 of 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1501 | Alcoholic beverage, tequila sunrise, canned | Beverages | 0.60 mg | 5% |
| 1502 | Drumstick leaves, raw | Vegetables and Vegetable Products | 0.60 mg | 5% |
| 1503 | Asparagus, cooked, boiled, drained | Vegetables and Vegetable Products | 0.60 mg | 5% |
| 1504 | Waffles, plain, frozen, ready-to-heat | Baked Products | 0.59 mg | 5% |
| 1505 | Sweet rolls, cinnamon, commercially prepared with raisins | Baked Products | 0.59 mg | 5% |
| 1506 | Mothbeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.59 mg | 5% |
| 1507 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water | Legumes and Legume Products | 0.59 mg | 5% |
| 1508 | Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 0.59 mg | 5% |
| 1509 | Cookies, chocolate chip, commercially prepared, regular, lower fat | Baked Products | 0.59 mg | 5% |
| 1510 | Cake, sponge, prepared from recipe | Baked Products | 0.59 mg | 5% |
| 1511 | Mothbeans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.59 mg | 5% |
| 1512 | Babyfood, fortified cereal bar, fruit filling | Baby Foods | 0.59 mg | 5% |
| 1513 | Infant formula, GERBER, GOOD START 2 Soy, with iron, ready-to-feed | Baby Foods | 0.59 mg | 5% |
| 1514 | Waxgourd, (chinese preserving melon), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.59 mg | 5% |
| 1515 | Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.59 mg | 5% |
| 1516 | Parsnips, raw | Vegetables and Vegetable Products | 0.59 mg | 5% |
| 1517 | Nuts, coconut milk, frozen (liquid expressed from grated meat and water) | Nut and Seed Products | 0.59 mg | 5% |
| 1518 | Cornsalad, raw | Vegetables and Vegetable Products | 0.59 mg | 5% |
| 1519 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 0.59 mg | 5% |
| 1520 | Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style | Baked Products | 0.59 mg | 5% |
| 1521 | Cookies, shortbread, commercially prepared, pecan | Baked Products | 0.58 mg | 5% |
| 1522 | Cake, chocolate, commercially prepared with chocolate frosting, in-store bakery | Baked Products | 0.58 mg | 5% |
| 1523 | Refried beans, canned, traditional, reduced sodium | Legumes and Legume Products | 0.58 mg | 5% |
| 1524 | Bread, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 0.58 mg | 5% |
| 1525 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, ready-to-feed | Baby Foods | 0.58 mg | 5% |
| 1526 | Cookies, chocolate sandwich, with creme filling, special dietary | Baked Products | 0.58 mg | 5% |
| 1527 | Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated | Baked Products | 0.58 mg | 5% |
| 1528 | Refried beans, canned, traditional style | Legumes and Legume Products | 0.58 mg | 5% |
| 1529 | Peas and carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.58 mg | 5% |
| 1530 | Peas and carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.58 mg | 5% |
| 1531 | Broadbeans, immature seeds, raw | Vegetables and Vegetable Products | 0.58 mg | 5% |
| 1532 | Peas and onions, canned, solids and liquids | Vegetables and Vegetable Products | 0.58 mg | 5% |
| 1533 | Candies, fudge, chocolate marshmallow, prepared-from-recipe | Sweets | 0.58 mg | 5% |
| 1534 | Seaweed, agar, raw | Vegetables and Vegetable Products | 0.58 mg | 5% |
| 1535 | Okra, raw | Vegetables and Vegetable Products | 0.58 mg | 5% |
| 1536 | Snack, potato chips, made from dried potatoes, plain | Snacks | 0.58 mg | 5% |
| 1537 | Udi's, Gluten Free, Soft & Hearty Whole Grain Bread | Baked Products | 0.58 mg | 5% |
| 1538 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 0.58 mg | 5% |
| 1539 | Doughnuts, cake-type, chocolate, sugared or glazed | Baked Products | 0.57 mg | 5% |
| 1540 | Bread, irish soda, prepared from recipe | Baked Products | 0.57 mg | 5% |
| 1541 | Bread, cornbread, dry mix, enriched (includes corn muffin mix) | Baked Products | 0.57 mg | 5% |
| 1542 | Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water | Breakfast Cereals | 0.57 mg | 5% |
| 1543 | Cereals, MALT-O-MEAL, original, plain, dry | Breakfast Cereals | 0.57 mg | 5% |
| 1544 | Shake, fast food, vanilla | Beverages | 0.57 mg | 5% |
| 1545 | Bread, cornbread, dry mix, unenriched (includes corn muffin mix) | Baked Products | 0.57 mg | 5% |
| 1546 | Bulgur, cooked | Cereal Grains and Pasta | 0.57 mg | 5% |
| 1547 | Nuts, chestnuts, european, roasted | Nut and Seed Products | 0.57 mg | 5% |
| 1548 | Peaches, dried, sulfured, uncooked | Fruits and Fruit Juices | 0.57 mg | 5% |
| 1549 | T.G.I. FRIDAY'S, french fries | Restaurant Foods | 0.57 mg | 5% |
| 1550 | Mushrooms, white, stir-fried | Vegetables and Vegetable Products | 0.57 mg | 5% |
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