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 151–200 of 291 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Broccoli, raw | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 152 | Flour, cassava | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 153 | Potatoes, red, without skin, raw | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 154 | Kale, raw | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 155 | Mushroom, portabella | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 156 | Potatoes, russet, without skin, raw | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 157 | Potatoes, gold, without skin, raw | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 158 | Brussels sprouts, raw | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 159 | Beans, snap, green, raw | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 160 | Arugula, baby, raw | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 161 | Sweet potatoes, orange flesh, without skin, raw | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 162 | Parsnips, raw | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 163 | Beet greens, raw | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 164 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 0.31 mg | 3% |
| 165 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 0.31 mg | 3% |
| 166 | Beets, raw | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 167 | Lettuce, leaf, green, raw | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 168 | Lettuce, leaf, red, raw | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 169 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 170 | Leeks, bulb and greens, root removed, raw | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 171 | Shallots, bulb, peeled, root removed, raw | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 172 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 173 | Carrots, frozen, unprepared | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 174 | Cabbage, bok choy, raw | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 175 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 176 | Soy milk, sweetened, plain, refrigerated | Legumes and Legume Products | 0.26 mg | 2% |
| 177 | Squash, summer, green, zucchini, includes skin, raw | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 178 | Cabbage, napa, leaf, destemmed, raw | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 179 | Lettuce, romaine, green, raw | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 180 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 181 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 182 | Green onion, (scallion), bulb and greens, root removed, raw | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 183 | Cabbage, red, raw | Vegetables and Vegetable Products | 0.24 mg | 2% |
| 184 | Peppers, bell, orange, raw | Vegetables and Vegetable Products | 0.24 mg | 2% |
| 185 | Carrots, mature, raw | Vegetables and Vegetable Products | 0.24 mg | 2% |
| 186 | Cauliflower, raw | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 187 | Peaches, yellow, raw | Fruits and Fruit Juices | 0.23 mg | 2% |
| 188 | Raspberries, raw | Fruits and Fruit Juices | 0.22 mg | 2% |
| 189 | Raspberries, raw | Fruits and Fruit Juices | 0.22 mg | 2% |
| 190 | Cabbage, green, raw | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 191 | Rutabaga, peeled, raw | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 192 | Nectarines, raw | Fruits and Fruit Juices | 0.21 mg | 2% |
| 193 | Tomato, puree, canned | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 194 | Cucumber, with peel, raw | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 195 | Squash, summer, yellow, includes skin, raw | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 196 | Peppers, bell, red, raw | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 197 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 198 | Tomatoes, grape, raw | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 199 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 0.20 mg | 2% |
| 200 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 0.20 mg | 2% |
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