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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Onion rings, breaded, par fried, frozen, unprepared | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2002 | Nuts, beechnuts, dried | Nut and Seed Products | 0.36 mg | 3% |
| 2003 | Potatoes, baked, flesh and skin, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2004 | Potatoes, microwaved, cooked in skin, flesh and skin, without salt | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2005 | Potatoes, baked, flesh and skin, without salt | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2006 | Tomato products, canned, sauce, with herbs and cheese | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2007 | Chard, swiss, raw | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2008 | Corn, sweet, white, canned, whole kernel, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2009 | Yardlong bean, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2010 | Beans, snap, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2011 | Beans, snap, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2012 | Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2013 | Yardlong bean, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2014 | Beans, snap, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2015 | Corn, sweet, white, canned, whole kernel, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2016 | Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2017 | Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2018 | Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.36 mg | 3% |
| 2019 | Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) | Baked Products | 0.36 mg | 3% |
| 2020 | Bread, banana, prepared from recipe, made with margarine | Baked Products | 0.35 mg | 3% |
| 2021 | Beverages, coffee, instant, regular, half the caffeine | Beverages | 0.35 mg | 3% |
| 2022 | Beverages, coffee, instant, regular, powder | Beverages | 0.35 mg | 3% |
| 2023 | Nuts, chestnuts, european, dried, unpeeled | Nut and Seed Products | 0.35 mg | 3% |
| 2024 | Potatoes, french fried, all types, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 2025 | Potatoes, white, flesh and skin, baked | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 2026 | Nuts, chestnuts, european, dried, peeled | Nut and Seed Products | 0.35 mg | 3% |
| 2027 | Potatoes, raw, skin | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 2028 | Potatoes, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 2029 | Carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 2030 | Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 2031 | Beets, cooked, boiled, drained | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 2032 | Beets, raw | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 2033 | Pomegranates, raw | Fruits and Fruit Juices | 0.35 mg | 3% |
| 2034 | Carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 2035 | Beets, cooked, boiled. drained, with salt | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 2036 | Potatoes, french fried, all types, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 2037 | Soymilk, chocolate, with added calcium, vitamins A and D | Legumes and Legume Products | 0.34 mg | 3% |
| 2038 | Soymilk, chocolate, unfortified | Legumes and Legume Products | 0.34 mg | 3% |
| 2039 | McDONALD'S, Hash Brown | Fast Foods | 0.34 mg | 3% |
| 2040 | Sweet rolls, cinnamon, refrigerated dough with frosting, baked | Baked Products | 0.34 mg | 3% |
| 2041 | Sauce, steak, tomato based | Soups, Sauces, and Gravies | 0.34 mg | 3% |
| 2042 | Nuts, ginkgo nuts, raw | Nut and Seed Products | 0.34 mg | 3% |
| 2043 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 2044 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 2045 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 2046 | Peppers, jalapeno, canned, solids and liquids | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 2047 | Cassava, raw | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 2048 | Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 2049 | OLIVE GARDEN, spaghetti with pomodoro sauce | Restaurant Foods | 0.34 mg | 3% |
| 2050 | Stinging Nettles, blanched (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.34 mg | 3% |
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