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 2001–2050 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Mustard greens, frozen, boiled, drained | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2002 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2003 | Pumpkin leaves, boiled, drained | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2004 | Squash, summer, zucchini, frozen, boiled, drained | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2005 | Sweet potato, boiled without skin | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2006 | Yam, boiled, drained or baked | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2007 | Borage, raw | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2008 | Dock (sorrel), raw | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2009 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2010 | Fennel, bulb, raw | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2011 | Cabbage, boiled, drained | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2012 | Cucumber, raw | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2013 | Beans, snap (Italian, green or yellow), canned, drained solids | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2014 | Carrot, boiled, drained | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2015 | Squash, winter, spaghetti, baked or boiled, drained | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2016 | Turnip, frozen, boiled, drained | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2017 | Cake mix, carrot, pudding-type, dry, unprepared | Baked Products | 0.20 mg | 2% |
| 2018 | Cookie, graham cracker, chocolate-coated | Baked Products | 0.20 mg | 2% |
| 2019 | Pie, blueberry, homemade, 2 crust | Baked Products | 0.20 mg | 2% |
| 2020 | Pie, cherry, homemade, 2 crust | Baked Products | 0.20 mg | 2% |
| 2021 | Sweets, syrup, table blend, pancake, calorie-reduced | Sweets | 0.20 mg | 2% |
| 2022 | Fast foods, side dish, potato salad | Fast Foods | 0.20 mg | 2% |
| 2023 | Sauce, pasta, spaghetti or marinara, ready-to-serve | Soups, Sauces and Gravies | 0.20 mg | 2% |
| 2024 | Sauce, pasta, spaghetti or marinara, ready-to-serve, low sodium | Soups, Sauces and Gravies | 0.20 mg | 2% |
| 2025 | Lettuce, red leaf | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2026 | Onion, young green, tops only | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2027 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2028 | Juice, tomato and vegetable, low sodium | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2029 | Animal fat, native, beluga oil | Fats and Oils | 0.20 mg | 2% |
| 2030 | Cabbage, napa, raw | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2031 | Beans, snap (Italian, green or yellow), canned, drained solids, unsalted | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2032 | Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2033 | Blueberry, wild, raw | Fruits and fruit juices | 0.20 mg | 2% |
| 2034 | Carrot, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2035 | Celeriac, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2036 | Chrysanthemum, garland, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2037 | Mustard greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2038 | Pumpkin leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2039 | Squash, summer, zucchini, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2040 | Squash, winter, spaghetti, baked or boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2041 | Sweet potato, boiled without skin, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2042 | Turnip, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2043 | Turnip, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2044 | Yam, boiled, drained or baked, salt added | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2045 | Babyfood, mixed fruit with oatmeal cereal, all stages | Babyfoods | 0.20 mg | 2% |
| 2046 | Babyfood, vegetables, jarred, green beans, all stages | Babyfoods | 0.20 mg | 2% |
| 2047 | Salad dressing, thousand island, commercial, low calorie | Fats and Oils | 0.19 mg | 2% |
| 2048 | Sauce, salsa, ready-to-serve | Soups, Sauces and Gravies | 0.19 mg | 2% |
| 2049 | Sauce, worcestershire, ready-to-serve | Soups, Sauces and Gravies | 0.19 mg | 2% |
| 2050 | Boysenberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.19 mg | 2% |
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