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 1901–1950 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Brussels sprouts, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 2% |
| 1902 | Cowpeas, leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 2% |
| 1903 | Cowpeas, young pods with seeds, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 2% |
| 1904 | Kale, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 2% |
| 1905 | Squash, summer, scallop, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 2% |
| 1906 | Babyfood, vegetables and fruit, jarred, green beans and apple | Babyfoods | 0.24 mg | 2% |
| 1907 | Cereal, ready to eat, Frosted Flakes, Kellogg's | Breakfast cereals | 0.23 mg | 2% |
| 1908 | Guava, common, raw | Fruits and fruit juices | 0.23 mg | 2% |
| 1909 | Currant, red and white, raw | Fruits and fruit juices | 0.23 mg | 2% |
| 1910 | Cabbage, savoy, boiled, drained | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 1911 | Cabbage, Chinese (pe-tsai), raw | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 1912 | Collards, boiled, drained | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 1913 | Cress, garden, raw | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 1914 | Lettuce, cos or romaine | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 1915 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 1916 | Taro, raw | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 1917 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 1918 | Turnip greens, canned, solids and liquid | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 1919 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 1920 | Pumpkin, boiled, drained | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 1921 | Beets, harvard, canned, solids and liquid | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 1922 | Soy sauce (made with hydrolyzed vegetable protein) | Legumes and Legume Products | 0.23 mg | 2% |
| 1923 | Bread stuffing, cornbread, dry mix, prepared | Baked Products | 0.23 mg | 2% |
| 1924 | Pie, fried, fruit (apple, blueberry, peach, strawberry) | Baked Products | 0.23 mg | 2% |
| 1925 | Pie, fried, cherry | Baked Products | 0.23 mg | 2% |
| 1926 | Pie, fried, lemon | Baked Products | 0.23 mg | 2% |
| 1927 | Sweets, syrups, table blends, pancake, with 2% maple | Sweets | 0.23 mg | 2% |
| 1928 | Cereal, hot, Red River, prepared, Robin Hood | Breakfast cereals | 0.23 mg | 2% |
| 1929 | Pickles, chowchow, with cauliflower onion mustard, sweet | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 1930 | Eggplant, pickled | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 1931 | Turnip greens, canned, unsalted | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 1932 | Dessert, pudding, vanilla, ready-to-eat, fat free | Sweets | 0.23 mg | 2% |
| 1933 | Cabbage, savoy, boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 1934 | Pumpkin, boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 1935 | Plantain, green, fried | Fruits and fruit juices | 0.23 mg | 2% |
| 1936 | Salad dressing, russian, commercial, regular | Fats and Oils | 0.22 mg | 2% |
| 1937 | Soup, pea, green or split, dehydrated, water added | Soups, Sauces and Gravies | 0.22 mg | 2% |
| 1938 | Boysenberry, frozen, unsweetened | Fruits and fruit juices | 0.22 mg | 2% |
| 1939 | Longan, dried | Fruits and fruit juices | 0.22 mg | 2% |
| 1940 | Olive, ripe, canned, small to extra large | Fruits and fruit juices | 0.22 mg | 2% |
| 1941 | Olive, ripe, canned, jumbo to super colossal | Fruits and fruit juices | 0.22 mg | 2% |
| 1942 | Prune, dried, cooked, added sugar | Fruits and fruit juices | 0.22 mg | 2% |
| 1943 | Raisin, seedless (sultana) | Fruits and fruit juices | 0.22 mg | 2% |
| 1944 | Arrowhead, boiled, drained | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 1945 | Cabbage, red, raw | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 1946 | Mustard greens, boiled, drained | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 1947 | Poi | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 1948 | Squash, summer, crookneck, boiled, drained | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 1949 | Borage, boiled, drained | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 1950 | Squash, winter, all varieties, baked | Vegetables and Vegetable Products | 0.22 mg | 2% |
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