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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 0.40 mg | 4% |
| 1902 | Grape leaves, canned | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1903 | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1904 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1905 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1906 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1907 | Artichokes, (globe or french), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1908 | Beans, kidney, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1909 | Asparagus, canned, drained solids | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1910 | Rice, white, short-grain, cooked, unenriched | Cereal Grains and Pasta | 0.40 mg | 4% |
| 1911 | Rice, white, short-grain, enriched, cooked | Cereal Grains and Pasta | 0.40 mg | 4% |
| 1912 | Nuts, chestnuts, japanese, boiled and steamed | Nut and Seed Products | 0.40 mg | 4% |
| 1913 | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1914 | Artichokes, (globe or french), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1915 | Candies, TOOTSIE ROLL, chocolate-flavor roll | Sweets | 0.40 mg | 4% |
| 1916 | Mayonnaise, made with tofu | Fats and Oils | 0.40 mg | 4% |
| 1917 | Candies, caramels, chocolate-flavor roll | Sweets | 0.40 mg | 4% |
| 1918 | Waffles, chocolate chip, frozen, ready-to-heat | Baked Products | 0.40 mg | 4% |
| 1919 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 0.39 mg | 4% |
| 1920 | Pancakes, plain, dry mix, complete, prepared | Baked Products | 0.39 mg | 4% |
| 1921 | Muffins, corn, toaster-type | Baked Products | 0.39 mg | 4% |
| 1922 | Apricots, dried, sulfured, uncooked | Fruits and Fruit Juices | 0.39 mg | 4% |
| 1923 | Apricots, dehydrated (low-moisture), sulfured, stewed | Fruits and Fruit Juices | 0.39 mg | 4% |
| 1924 | Pie crust, standard-type, prepared from recipe, unbaked | Baked Products | 0.39 mg | 4% |
| 1925 | Pie, pumpkin, commercially prepared | Baked Products | 0.39 mg | 4% |
| 1926 | Muffins, blueberry, toaster-type | Baked Products | 0.39 mg | 4% |
| 1927 | Cookies, fig bars | Baked Products | 0.39 mg | 4% |
| 1928 | Cake, gingerbread, prepared from recipe | Baked Products | 0.39 mg | 4% |
| 1929 | McDONALD'S, Strawberry Sundae | Fast Foods | 0.39 mg | 4% |
| 1930 | Squash, summer, all varieties, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 1931 | Winged beans, immature seeds, raw | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 1932 | Potatoes, canned, solids and liquids | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 1933 | Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 1934 | Squash, summer, all varieties, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 1935 | Onions, spring or scallions (includes tops and bulb), raw | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 1936 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 1937 | Corn, sweet, yellow, canned, no salt added, solids and liquids (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 1938 | Lotus root, raw | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 1939 | Pears, dried, sulfured, uncooked | Fruits and Fruit Juices | 0.39 mg | 4% |
| 1940 | Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 0.39 mg | 4% |
| 1941 | Kale, raw | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 1942 | Jujube, Chinese, fresh, dried | Fruits and Fruit Juices | 0.39 mg | 4% |
| 1943 | Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) | Baked Products | 0.38 mg | 3% |
| 1944 | Sauce, cocktail, ready-to-serve | Soups, Sauces, and Gravies | 0.38 mg | 3% |
| 1945 | Soup, vegetarian vegetable, canned, condensed | Soups, Sauces, and Gravies | 0.38 mg | 3% |
| 1946 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1947 | Burdock root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1948 | Beet greens, raw | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1949 | Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1950 | Waterchestnuts, chinese, canned, solids and liquids | Vegetables and Vegetable Products | 0.38 mg | 3% |
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