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 1701–1750 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1701 | Potato salad, homemade | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 1702 | Sweet potato, frozen, unprepared | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 1703 | Potato, boiled, flesh and skin | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 1704 | Cake, pineapple upside-down, homemade | Baked Products | 0.31 mg | 3% |
| 1705 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting) | Baked Products | 0.31 mg | 3% |
| 1706 | Dessert, pudding, rice, dry mix, unprepared | Sweets | 0.31 mg | 3% |
| 1707 | Cake, pound, commercial, fat free | Baked Products | 0.31 mg | 3% |
| 1708 | Abiyuch, raw | Fruits and fruit juices | 0.31 mg | 3% |
| 1709 | Yogourt, tofu | Legumes and Legume Products | 0.31 mg | 3% |
| 1710 | Kohlrabi, boiled, drained, with salt | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 1711 | New Zealand spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 1712 | Beans, snap (Italian, green or yellow), frozen, microwaved | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 1713 | Vegetable oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 0.31 mg | 3% |
| 1714 | Seaweed, Canadian cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 1715 | Soup, minestrone, dehydrated, water added | Soups, Sauces and Gravies | 0.30 mg | 3% |
| 1716 | Cereal, ready to eat, Corn Flakes, Kellogg's | Breakfast cereals | 0.30 mg | 3% |
| 1717 | Balsam-pear (bitter gourd, bitter melon), leafy tips, raw | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 1718 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 1719 | Broccoli, frozen, spears, boiled, drained | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 1720 | Lambsquarters, boiled, drained | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 1721 | Potato, mashed, homemade, prepared with whole milk and margarine | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 1722 | Potato, whole, peeled, frozen, unprepared | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 1723 | Salsify (oysterplant, vegetable oyster), boiled, drained | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 1724 | Sweet potato, raw | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 1725 | Sweet potato, frozen, baked | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 1726 | Pepper, hot chili, red or green, raw | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 1727 | Potato, O'brien, homemade | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 1728 | Broccoli, frozen, spears, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 1729 | Potato, boiled with skin, flesh | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 1730 | Potato puff, frozen, prepared | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 1731 | Seeds, sisymbrium sp. seeds, whole, dried | Nuts and Seeds | 0.30 mg | 3% |
| 1732 | Dessert, pudding, coconut, dry mix, instant, unprepared | Sweets | 0.30 mg | 3% |
| 1733 | Pepper, Hungarian, raw | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 1734 | Malabar spinach, cooked | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 1735 | Cereal, ready to eat, Puffins: cinnamon, Barbara's Bakery | Breakfast cereals | 0.30 mg | 3% |
| 1736 | Cabbage, mustard, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 1737 | Dessert, pudding, chocolate, ready-to-eat, fat free | Sweets | 0.30 mg | 3% |
| 1738 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 1739 | Lambsquarters, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 1740 | Potato, boiled with skin, flesh, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 1741 | Salsify (oysterplant, vegetable oyster), boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 1742 | Sweet potato, frozen, baked, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 1743 | Salad dressing, caesar, fat free | Fats and Oils | 0.30 mg | 3% |
| 1744 | Sauce, peanut (made from coconut, water, sugar, peanuts) | Soups, Sauces and Gravies | 0.30 mg | 3% |
| 1745 | Cookie, chocolate, with icing or coating | Baked Products | 0.30 mg | 3% |
| 1746 | Rice, spanish rice mix, prepared | Mixed Dishes | 0.30 mg | 3% |
| 1747 | Salad dressing, french, commercial, regular | Fats and Oils | 0.29 mg | 3% |
| 1748 | Apple, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 0.29 mg | 3% |
| 1749 | Date, domestic, natural and dry | Fruits and fruit juices | 0.29 mg | 3% |
| 1750 | Carrot, canned, solids and liquid | Vegetables and Vegetable Products | 0.29 mg | 3% |
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