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 1651–1700 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1651 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 0.34 mg | 3% |
| 1652 | Dessert, pudding, chocolate, ready-to-eat | Sweets | 0.34 mg | 3% |
| 1653 | Plant-based beverage, soy, unenriched, chocolate | Beverages | 0.34 mg | 3% |
| 1654 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting), baked | Baked Products | 0.34 mg | 3% |
| 1655 | Sugar pie, 1 crust, homemade | Baked Products | 0.34 mg | 3% |
| 1656 | Cake, gingerbread, dry mix, prepared, without icing | Baked Products | 0.34 mg | 3% |
| 1657 | Pasta salad with vegetables, prepared with Italian dressing, homemade | Mixed Dishes | 0.34 mg | 3% |
| 1658 | Stinging Nettles, native, blanched | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 1659 | Cereal, hot, oats, minute, prepared, Robin Hood | Breakfast cereals | 0.33 mg | 3% |
| 1660 | Burdock root, raw | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 1661 | Celeriac, raw | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 1662 | Chard, swiss, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 1663 | Chicory roots (cichorium intybus), raw | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 1664 | Lotus root, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 1665 | Potato, hashed brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 1666 | Potato, french-fried, frozen, extruded, unprepared | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 1667 | Squash, summer, zucchini, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 1668 | Brussels sprouts, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 1669 | Carrot, frozen, unprepared | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 1670 | Potato, flesh, cooked in skin, microwaved | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 1671 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 0.33 mg | 3% |
| 1672 | Cookie, vanilla wafer, 18 to 21% fat | Baked Products | 0.33 mg | 3% |
| 1673 | Muffin, blueberry, dry mix, unprepared | Baked Products | 0.33 mg | 3% |
| 1674 | Snacks, corn-based, extruded, onion | Snacks | 0.33 mg | 3% |
| 1675 | Cake, yellow, light, dry mix, unprepared | Baked Products | 0.33 mg | 3% |
| 1676 | Tofu, silken, light, firm | Legumes and Legume Products | 0.33 mg | 3% |
| 1677 | Potato, red, flesh and skin, raw | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 1678 | Soup, red pepper and black bean, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.33 mg | 3% |
| 1679 | Brussels sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 1680 | Lotus root, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 1681 | Potato, flesh, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 1682 | Squash, summer, zucchini, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 1683 | Peach, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 0.32 mg | 3% |
| 1684 | Raisin, golden seedless | Fruits and fruit juices | 0.32 mg | 3% |
| 1685 | Artichoke (Globe, French), frozen, unprepared | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 1686 | Squash, summer, zucchini, raw | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 1687 | Sweet potato, baked, skin removed after baking | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 1688 | Pumpkin, raw | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 1689 | Cake, white, homemade, without icing (frosting) | Baked Products | 0.32 mg | 3% |
| 1690 | Cookie, raisin, soft-type | Baked Products | 0.32 mg | 3% |
| 1691 | Sauce, hoisin, ready-to-serve | Soups, Sauces and Gravies | 0.32 mg | 3% |
| 1692 | Capers, canned | Spices and Herbs | 0.32 mg | 3% |
| 1693 | Sweet potato, baked, skin removed after baking, with salt | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 1694 | Babyfood, vegetables, jarred, mixed vegetables, all stages | Babyfoods | 0.32 mg | 3% |
| 1695 | Soup, minestrone, canned, condensed, water added | Soups, Sauces and Gravies | 0.31 mg | 3% |
| 1696 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 1697 | Chayote, fruit, boiled, drained | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 1698 | Corn, sweet, canned, brine pack, drained solids | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 1699 | Kohlrabi, boiled, drained | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 1700 | New Zealand spinach, boiled, drained | Vegetables and Vegetable Products | 0.31 mg | 3% |
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