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 1601–1650 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1601 | Tomato products, canned, puree, no salt added | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 1602 | Onion rings, breaded, par-fried, frozen, unprepared | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 1603 | Tomato products, canned, sauce with herbs and cheese | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 1604 | Potato, flesh and skin, baked | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 1605 | Potato, flesh and skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 1606 | Nuts, beechnuts, dried | Nuts and Seeds | 0.36 mg | 3% |
| 1607 | Cake mix, gingerbread, dry, unprepared | Baked Products | 0.36 mg | 3% |
| 1608 | Cookie, vanilla wafer, 12 to 17% fat | Baked Products | 0.36 mg | 3% |
| 1609 | Fast foods, breakfast, potatoes, hashed brown | Fast Foods | 0.36 mg | 3% |
| 1610 | Salad dressing, italian, fat free | Fats and Oils | 0.36 mg | 3% |
| 1611 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 0.36 mg | 3% |
| 1612 | Artichoke (Globe, French), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 1613 | Potato, flesh and skin, baked, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 1614 | Potato, french-fried, frozen, shoestring, unprepared | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 1615 | Potato, flesh and skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 1616 | Yardlong beans (asparagus bean or cowpea), boiled, drained, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 1617 | Tomato products, canned, puree, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 1618 | Cake, yellow (plus streusel), pudding-type, dry mix, prepared, with icing | Baked Products | 0.36 mg | 3% |
| 1619 | Pomegranate, raw | Fruits and fruit juices | 0.35 mg | 3% |
| 1620 | Carrot, frozen, boiled, drained | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 1621 | Potato, skin, raw | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 1622 | Potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 1623 | Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 1624 | Beets, raw | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 1625 | Beets, boiled, drained | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 1626 | Nuts, European chestnuts (sweet), dried, unpeeled | Nuts and Seeds | 0.35 mg | 3% |
| 1627 | Nuts, European chestnuts (sweet), dried, peeled | Nuts and Seeds | 0.35 mg | 3% |
| 1628 | Coffee, instant, regular, powder | Beverages | 0.35 mg | 3% |
| 1629 | Bread, banana, homemade, made with margarine | Baked Products | 0.35 mg | 3% |
| 1630 | Cake mix, marble, pudding-type, dry, unprepared | Baked Products | 0.35 mg | 3% |
| 1631 | Dessert, frozen, pudding pop, vanilla | Sweets | 0.35 mg | 3% |
| 1632 | Dessert, pudding, coconut, dry mix, regular, unprepared | Sweets | 0.35 mg | 3% |
| 1633 | Coffee, instant, powder, half the caffeine | Beverages | 0.35 mg | 3% |
| 1634 | Potato, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 1635 | Potato, white, flesh and skin, baked | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 1636 | Beets, boiled, drained, with salt | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 1637 | Carrot, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 1638 | Spaghetti with pomodoro sauce (tomato sauce) | Mixed Dishes | 0.35 mg | 3% |
| 1639 | Plant-based beverage, cashew, enriched, sweetened | Beverages | 0.35 mg | 3% |
| 1640 | Sauce, steak, tomato based, ready-to-serve | Soups, Sauces and Gravies | 0.34 mg | 3% |
| 1641 | Loganberry, frozen | Fruits and fruit juices | 0.34 mg | 3% |
| 1642 | Beets, canned, solids and liquid | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 1643 | Broccoli, frozen, spears, unprepared | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 1644 | Cassava (manioc), raw | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 1645 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 1646 | Ginger root, raw | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 1647 | Squash, summer, crookneck, frozen, boiled, drained | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 1648 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 1649 | Pepper, jalapeno, canned, solids and liquid | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 1650 | Nuts, ginkgo nuts, raw | Nuts and Seeds | 0.34 mg | 3% |
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