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 1551–1600 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1551 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 0.39 mg | 4% |
| 1552 | Grains, rice and vermicelli mix, pilaf flavour, prepared with margarine | Cereals, Grains and Pasta | 0.39 mg | 4% |
| 1553 | Vitamin water, lemon/orange flavours, sweetened | Beverages | 0.39 mg | 4% |
| 1554 | Plant-based beverage, almond, enriched, sweetened, vanilla flavoured | Beverages | 0.39 mg | 4% |
| 1555 | Plant-based beverage, almond, enriched, sweetened, chocolate flavoured | Beverages | 0.39 mg | 4% |
| 1556 | Beet greens, raw | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1557 | Burdock root, boiled, drained | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1558 | Beans, hyacinth, boiled, drained | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1559 | New Zealand spinach, raw | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1560 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil and animal fat | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1561 | Salsify (oysterplant, vegetable oyster), raw | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1562 | Waterchestnuts, Chinese, canned, solids and liquid | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1563 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1564 | Corn, sweet, yellow, frozen, kernels cut off the cob, unprepared | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1565 | Potato, hashed brown, frozen, plain, prepared | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1566 | Toaster pastry, fruit (apple, blueberry, cherry, strawberry) | Baked Products | 0.38 mg | 3% |
| 1567 | Snacks, taro chips | Snacks | 0.38 mg | 3% |
| 1568 | Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry) | Baked Products | 0.38 mg | 3% |
| 1569 | Burdock root, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1570 | Beans, hyacinth, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1571 | Vegetables, asian mix, frozen, boiled, drained (broccoli, green beans, mini corn, snow peas, red pepper) | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1572 | Beans, snap (Italian, green or yellow), fresh, microwaved | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1573 | Sauce, cocktail, ready-to-serve | Soups, Sauces and Gravies | 0.38 mg | 3% |
| 1574 | Corn with red or green peppers, canned, solids and liquid | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 1575 | Beans, yardlong, (asparagus bean or cowpea), raw | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 1576 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 1577 | Peas, edible-podded (snow peas), boiled, drained | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 1578 | Squash, summer, crookneck, frozen, unprepared | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 1579 | Turnip greens and turnips, frozen, boiled, drained | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 1580 | Kale, scotch, raw | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 1581 | Corn, sweet, white, frozen, kernels off cob, unprepared | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 1582 | Coffee, instant with chicory, powder | Beverages | 0.37 mg | 3% |
| 1583 | Muffin, blueberry, commercial | Baked Products | 0.37 mg | 3% |
| 1584 | Dessert, frozen, pudding pop, chocolate | Sweets | 0.37 mg | 3% |
| 1585 | Pasta, made without egg, homemade, cooked | Cereals, Grains and Pasta | 0.37 mg | 3% |
| 1586 | Grains, rice, white, long-grain, parboiled, cooked | Cereals, Grains and Pasta | 0.37 mg | 3% |
| 1587 | Grains, corn flour, degermed, unenriched, yellow | Cereals, Grains and Pasta | 0.37 mg | 3% |
| 1588 | Beverage, bean | Legumes and Legume Products | 0.37 mg | 3% |
| 1589 | Peas, edible-podded (snow peas), boiled, drained, with salt | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 1590 | Cookie, shortbread, plain, homemade | Baked Products | 0.37 mg | 3% |
| 1591 | Snacks, plantain chips | Snacks | 0.37 mg | 3% |
| 1592 | Zucchini, battered and fried | Mixed Dishes | 0.37 mg | 3% |
| 1593 | Cereal, ready to eat, Corn Flakes: Frosted, Compliments | Breakfast cereals | 0.37 mg | 3% |
| 1594 | Turnip, Prairie, native, raw | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 1595 | Salad, grape and apple with yogourt and candied walnuts | Fast Foods | 0.37 mg | 3% |
| 1596 | Turnover, fruit (apple, berry, cherry, peach) | Baked Products | 0.37 mg | 3% |
| 1597 | Artichoke (Globe, French), frozen, boiled, drained | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 1598 | Beans, snap (Italian, green or yellow), canned, solids and liquid | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 1599 | Chard, swiss, raw | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 1600 | Beans, yardlong, (asparagus bean or cowpea), boiled, drained | Vegetables and Vegetable Products | 0.36 mg | 3% |
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