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 1801–1850 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1801 | Corn, sweet, canned, drained solids, rinsed | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 1802 | Currant, european black, raw | Fruits and fruit juices | 0.27 mg | 2% |
| 1803 | Beans, shellie, canned, solids and liquid | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 1804 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 1805 | Celtuce, raw | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 1806 | Collards, frozen, boiled, drained | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 1807 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 1808 | Taro, cooked | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 1809 | Potato, mashed, homemade, prepared with whole milk and butter | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 1810 | Cauliflower, raw | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 1811 | Peas, edible-podded (snow peas), raw | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 1812 | Potato, boiled without skin, flesh | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 1813 | Turnip, raw | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 1814 | Hot chocolate, with aspartame, mix, powder, prepared with water | Beverages | 0.27 mg | 2% |
| 1815 | Cake, fruitcake, commercial | Baked Products | 0.27 mg | 2% |
| 1816 | Cake, yellow (plus streusel), pudding-type, dry mix, unprepared | Baked Products | 0.27 mg | 2% |
| 1817 | Cake, yellow, regular, dry mix, unprepared | Baked Products | 0.27 mg | 2% |
| 1818 | Cookie, sugar, refrigerated dough, baked | Baked Products | 0.27 mg | 2% |
| 1819 | Tomato, crushed, canned | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 1820 | Soup, minestrone, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.27 mg | 2% |
| 1821 | Collards, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 1822 | Potato, boiled without skin, flesh, with salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 1823 | Taro, cooked, with salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 1824 | Babyfood, dinner, jarred, pasta with vegetables | Babyfoods | 0.27 mg | 2% |
| 1825 | Salad dressing, thousand island, commercial, regular | Fats and Oils | 0.26 mg | 2% |
| 1826 | Beans, snap (Italian, green or yellow), frozen, unprepared | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 1827 | Collards, frozen, unprepared | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 1828 | Squash, summer, zucchini in tomato juice, canned | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 1829 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 1830 | Carrot, canned, drained solids | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 1831 | Parsnip, boiled, drained | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 1832 | Potato puff, frozen, unprepared | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 1833 | Beets, pickled, canned, solids and liquid | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 1834 | Doughnut (donut), French cruller, glazed | Baked Products | 0.26 mg | 2% |
| 1835 | Grains, couscous, cooked | Cereals, Grains and Pasta | 0.26 mg | 2% |
| 1836 | Pepper, serrano, raw | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 1837 | Tofu, silken, light, extra firm | Legumes and Legume Products | 0.26 mg | 2% |
| 1838 | Candied, maraschino cherries, jar, drained | Sweets | 0.26 mg | 2% |
| 1839 | Carrot, canned, drained solids, unsalted | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 1840 | Parsnip, boiled, drained, with salt | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 1841 | Sweet potato leaves, steamed, with salt | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 1842 | Potato, mashed, prepared from flakes without milk, 2% milk and margarine added | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 1843 | Cake, white, pudding-type, dry mix, prepared, with chocolate icing | Baked Products | 0.26 mg | 2% |
| 1844 | Babyfood, vegetables and fruit, zucchini and apple | Babyfoods | 0.26 mg | 2% |
| 1845 | Soup, onion, canned, condensed, water added | Soups, Sauces and Gravies | 0.25 mg | 2% |
| 1846 | Blackberry, frozen, unsweetened | Fruits and fruit juices | 0.25 mg | 2% |
| 1847 | Lemon peel, raw | Fruits and fruit juices | 0.25 mg | 2% |
| 1848 | Orange peel, raw | Fruits and fruit juices | 0.25 mg | 2% |
| 1849 | Prune, dehydrated (low moisture), cooked | Fruits and fruit juices | 0.25 mg | 2% |
| 1850 | Cabbage, red, boiled, drained | Vegetables and Vegetable Products | 0.25 mg | 2% |
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