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 1951–2000 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Tomatillo, raw | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 1952 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 1953 | Pie, mincemeat, homemade, 2 crust | Baked Products | 0.22 mg | 2% |
| 1954 | Dessert, pudding, tapioca, ready-to-eat | Sweets | 0.22 mg | 2% |
| 1955 | Pasta, Japanese noodles, somen, cooked | Cereals, Grains and Pasta | 0.22 mg | 2% |
| 1956 | Fast foods, side dish, potato, mashed | Fast Foods | 0.22 mg | 2% |
| 1957 | Radish, hawaiian style, pickled | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 1958 | Tomato sauce, unsalted | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 1959 | Arrowhead, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 1960 | Borage, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 1961 | Squash, winter, all varieties, baked, with salt | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 1962 | Vegetables, broccoli and cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 1963 | Chinese dish, soup, hot and sour, restaurant prepared | Soups, Sauces and Gravies | 0.22 mg | 2% |
| 1964 | Soup, tomato noodle, ready-to-serve | Soups, Sauces and Gravies | 0.22 mg | 2% |
| 1965 | Soup, tomato, ready-to-serve | Soups, Sauces and Gravies | 0.22 mg | 2% |
| 1966 | Babyfood, vegetables, jarred, carrots, all stages | Babyfoods | 0.22 mg | 2% |
| 1967 | Soup, tomato, canned, condensed | Soups, Sauces and Gravies | 0.21 mg | 2% |
| 1968 | Prune juice, canned | Fruits and fruit juices | 0.21 mg | 2% |
| 1969 | Collards, raw | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 1970 | Squash, summer, zucchini, frozen, unprepared | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 1971 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 1972 | Taro leaves, steamed | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 1973 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 1974 | Pickle relish, hot dog | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 1975 | Nopales (prickly pear), cooked | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 1976 | Beets, canned, drained solids | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 1977 | Onion, boiled, drained | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 1978 | Potato, hashed brown, frozen, plain, unprepared | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 1979 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 1980 | Tomato products, canned, sauce with mushrooms | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 1981 | Onion, boiled, drained, with salt | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 1982 | Nuts, ginkgo nuts, canned | Nuts and Seeds | 0.21 mg | 2% |
| 1983 | Hot chocolate, mix, powder, prepared with water | Beverages | 0.21 mg | 2% |
| 1984 | Snacks, corn-based, extruded, cones, plain | Snacks | 0.21 mg | 2% |
| 1985 | Fast foods, entree, salad, vegetable, no dressing | Fast Foods | 0.21 mg | 2% |
| 1986 | Mangosteen, canned, syrup pack | Fruits and fruit juices | 0.21 mg | 2% |
| 1987 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces and Gravies | 0.21 mg | 2% |
| 1988 | Onion, yellow, sauteed | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 1989 | Candies, taffy, homemade | Sweets | 0.21 mg | 2% |
| 1990 | Taro leaves, steamed, with salt | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 1991 | Vitamin water, all flavours, sweetened | Beverages | 0.21 mg | 2% |
| 1992 | Salad dressing, french, commercial, low calorie | Fats and Oils | 0.20 mg | 2% |
| 1993 | Soup, mushroom barley, canned, condensed, water added | Soups, Sauces and Gravies | 0.20 mg | 2% |
| 1994 | Soup, tomato rice, canned, condensed, water added | Soups, Sauces and Gravies | 0.20 mg | 2% |
| 1995 | Apple, dried, sulphured, uncooked | Fruits and fruit juices | 0.20 mg | 2% |
| 1996 | Apricot, raw | Fruits and fruit juices | 0.20 mg | 2% |
| 1997 | Celeriac, boiled, drained | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 1998 | Chrysanthemum, garland, boiled, drained | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 1999 | Coleslaw (cabbage salad), with dressing, homemade | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2000 | Lettuce, butterhead (Boston, bibb) | Vegetables and Vegetable Products | 0.20 mg | 2% |
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