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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1952 | Beans, snap, green, microwaved | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1953 | Burdock root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1954 | Salsify, (vegetable oyster), raw | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1955 | Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1956 | ON THE BORDER, Mexican rice | Restaurant Foods | 0.38 mg | 3% |
| 1957 | Snacks, taro chips | Snacks | 0.38 mg | 3% |
| 1958 | Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1959 | New Zealand spinach, raw | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1960 | Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1961 | Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) | Baked Products | 0.38 mg | 3% |
| 1962 | Sweet Potatoes, french fried, frozen as packaged, salt added in processing | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1963 | Potatoes, hash brown, refrigerated, unprepared | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 1964 | SILK Coffee, soymilk | Legumes and Legume Products | 0.37 mg | 3% |
| 1965 | Vitasoy USA, Vitasoy Light Vanilla Soymilk | Legumes and Legume Products | 0.37 mg | 3% |
| 1966 | Vitasoy USA, Vitasoy Organic Creamy Original Soymilk | Legumes and Legume Products | 0.37 mg | 3% |
| 1967 | SILK Mocha, soymilk | Legumes and Legume Products | 0.37 mg | 3% |
| 1968 | SILK Chai, soymilk | Legumes and Legume Products | 0.37 mg | 3% |
| 1969 | Snacks, plantain chips, salted | Snacks | 0.37 mg | 3% |
| 1970 | Muffins, blueberry, commercially prepared (Includes mini-muffins) | Baked Products | 0.37 mg | 3% |
| 1971 | BURGER KING, Hash Brown Rounds | Fast Foods | 0.37 mg | 3% |
| 1972 | Beverages, coffee, instant, with chicory | Beverages | 0.37 mg | 3% |
| 1973 | Cookies, vanilla sandwich with creme filling, reduced fat | Baked Products | 0.37 mg | 3% |
| 1974 | Currants, zante, dried | Fruits and Fruit Juices | 0.37 mg | 3% |
| 1975 | Peas, edible-podded, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 1976 | Turnip greens and turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 1977 | Turnip greens and turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 1978 | Peas, edible-podded, boiled, drained, without salt | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 1979 | Prairie Turnips, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.37 mg | 3% |
| 1980 | Rice, white, long-grain, parboiled, unenriched, cooked | Cereal Grains and Pasta | 0.37 mg | 3% |
| 1981 | Rice, white, long-grain, parboiled, enriched, cooked | Cereal Grains and Pasta | 0.37 mg | 3% |
| 1982 | Corn flour, yellow, degermed, unenriched | Cereal Grains and Pasta | 0.37 mg | 3% |
| 1983 | Hyacinth-beans, immature seeds, raw | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 1984 | Yardlong bean, raw | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 1985 | Corn with red and green peppers, canned, solids and liquids | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 1986 | Pasta, homemade, made without egg, cooked | Cereal Grains and Pasta | 0.37 mg | 3% |
| 1987 | Corn, sweet, white, frozen, kernels cut off cob, unprepared | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 1988 | Squash, summer, crookneck and straightneck, frozen, unprepared | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 1989 | Potato wedges, frozen (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 1990 | Raisins, golden, seedless | Fruits and Fruit Juices | 0.37 mg | 3% |
| 1991 | Beverages, shake, fast food, strawberry | Beverages | 0.36 mg | 3% |
| 1992 | Cookies, vanilla wafers, higher fat | Baked Products | 0.36 mg | 3% |
| 1993 | Cookies, vanilla wafers, lower fat | Baked Products | 0.36 mg | 3% |
| 1994 | Salad dressing, italian dressing, fat-free | Fats and Oils | 0.36 mg | 3% |
| 1995 | Fast foods, potatoes, hash browns, round pieces or patty | Fast Foods | 0.36 mg | 3% |
| 1996 | Cake, gingerbread, dry mix | Baked Products | 0.36 mg | 3% |
| 1997 | Tomato products, canned, puree, with salt added | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 1998 | Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 1999 | Tomato products, canned, puree, without salt added | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2000 | Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.36 mg | 3% |
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