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 1851–1900 of 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1851 | Spinach, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 1852 | Candies, nougat, with almonds | Sweets | 0.42 mg | 4% |
| 1853 | Rice, white, medium-grain, cooked, unenriched | Cereal Grains and Pasta | 0.42 mg | 4% |
| 1854 | Rice, white, medium-grain, enriched, cooked | Cereal Grains and Pasta | 0.42 mg | 4% |
| 1855 | Drumstick pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 1856 | Raspberries, raw | Fruits and Fruit Juices | 0.42 mg | 4% |
| 1857 | CRACKER BARREL, steak fries | Restaurant Foods | 0.42 mg | 4% |
| 1858 | Pastry, Pastelitos de Guava (guava pastries) | Baked Products | 0.42 mg | 4% |
| 1859 | Cereals, QUAKER, hominy grits, white, regular, dry | Breakfast Cereals | 0.41 mg | 4% |
| 1860 | Cereals, QUAKER, hominy grits, white, quick, dry | Breakfast Cereals | 0.41 mg | 4% |
| 1861 | Sauce, homemade, white, medium | Soups, Sauces, and Gravies | 0.41 mg | 4% |
| 1862 | Noodles, chinese, cellophane or long rice (mung beans), dehydrated | Legumes and Legume Products | 0.41 mg | 4% |
| 1863 | Blackberry juice, canned | Fruits and Fruit Juices | 0.41 mg | 4% |
| 1864 | Cereals, corn grits, yellow, regular and quick, unenriched, dry | Breakfast Cereals | 0.41 mg | 4% |
| 1865 | Cereals, QUAKER, corn grits, instant, plain, dry | Breakfast Cereals | 0.41 mg | 4% |
| 1866 | Turnip greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1867 | Broccoli, raw | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1868 | Turnip greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1869 | Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1870 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1871 | Peas, edible-podded, frozen, unprepared | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1872 | Mung beans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1873 | Rice, white, glutinous, unenriched, cooked | Cereal Grains and Pasta | 0.41 mg | 4% |
| 1874 | Syrups, sorghum | Sweets | 0.41 mg | 4% |
| 1875 | Frostings, coconut-nut, ready-to-eat | Sweets | 0.41 mg | 4% |
| 1876 | Broccoli, chinese, raw | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1877 | Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1878 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1879 | Dandelion greens, raw | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1880 | Asparagus, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1881 | Asparagus, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1882 | Taro leaves, raw | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1883 | Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1884 | Puddings, chocolate flavor, low calorie, instant, dry mix | Sweets | 0.41 mg | 4% |
| 1885 | Pie crust, standard-type, dry mix | Baked Products | 0.40 mg | 4% |
| 1886 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola | Breakfast Cereals | 0.40 mg | 4% |
| 1887 | Soup, vegetable, canned, low sodium, condensed | Soups, Sauces, and Gravies | 0.40 mg | 4% |
| 1888 | Split pea soup, canned, reduced sodium, prepared with water or ready-to serve | Soups, Sauces, and Gravies | 0.40 mg | 4% |
| 1889 | Sauce, homemade, white, thick | Soups, Sauces, and Gravies | 0.40 mg | 4% |
| 1890 | Salad dressing, ranch dressing, fat-free | Fats and Oils | 0.40 mg | 4% |
| 1891 | Cookies, vanilla sandwich with creme filling | Baked Products | 0.40 mg | 4% |
| 1892 | Babyfood, dinner, pasta with vegetables | Baby Foods | 0.40 mg | 4% |
| 1893 | Avocados, raw, Florida | Fruits and Fruit Juices | 0.40 mg | 4% |
| 1894 | Soup, tomato rice, canned, condensed | Soups, Sauces, and Gravies | 0.40 mg | 4% |
| 1895 | Soup, mushroom barley, canned, condensed | Soups, Sauces, and Gravies | 0.40 mg | 4% |
| 1896 | Potatoes, scalloped, home-prepared with margarine | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1897 | Shallots, raw | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1898 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1899 | Potatoes, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1900 | Potatoes, scalloped, home-prepared with butter | Vegetables and Vegetable Products | 0.40 mg | 4% |
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