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 2051–2100 of 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2051 | Ginger root, raw | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 2052 | Beets, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 2053 | Loganberries, frozen | Fruits and Fruit Juices | 0.34 mg | 3% |
| 2054 | Puddings, chocolate, ready-to-eat | Sweets | 0.34 mg | 3% |
| 2055 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 2056 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 2057 | Cake, yellow, light, dry mix | Baked Products | 0.33 mg | 3% |
| 2058 | Muffins, blueberry, dry mix | Baked Products | 0.33 mg | 3% |
| 2059 | Cake, white, prepared from recipe with coconut frosting | Baked Products | 0.33 mg | 3% |
| 2060 | MORI-NU, Tofu, silken, lite firm | Legumes and Legume Products | 0.33 mg | 3% |
| 2061 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2062 | Potatoes, microwaved, cooked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2063 | Potatoes, microwaved, cooked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2064 | Chard, swiss, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2065 | Celeriac, raw | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2066 | Potatoes, hash brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2067 | Potatoes, red, flesh and skin, raw | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2068 | Chicory roots, raw | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2069 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2070 | Burdock root, raw | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2071 | Brussels sprouts, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2072 | CARRABBA'S ITALIAN GRILL, spaghetti with pomodoro sauce | Restaurant Foods | 0.33 mg | 3% |
| 2073 | Chard, swiss, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2074 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2075 | Potatoes, frozen, french fried, par fried, extruded, unprepared | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2076 | Chokecherries, raw, pitted (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.33 mg | 3% |
| 2077 | Lotus root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2078 | Brussels sprouts, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2079 | Lotus root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2080 | Snacks, corn-based, extruded, onion-flavor | Snacks | 0.33 mg | 3% |
| 2081 | Cookies, raisin, soft-type | Baked Products | 0.32 mg | 3% |
| 2082 | Soup, minestrone, canned, reduced sodium, ready-to-serve | Soups, Sauces, and Gravies | 0.32 mg | 3% |
| 2083 | Beverages, Water with added vitamins and minerals, bottles, sweetened, assorted fruit flavors | Beverages | 0.32 mg | 3% |
| 2084 | Beverages, dairy drink mix, chocolate, reduced calorie, with aspartame, powder, prepared with water and ice | Beverages | 0.32 mg | 3% |
| 2085 | Sauce, hoisin, ready-to-serve | Soups, Sauces, and Gravies | 0.32 mg | 3% |
| 2086 | Cake, white, prepared from recipe without frosting | Baked Products | 0.32 mg | 3% |
| 2087 | Capers, canned | Spices and Herbs | 0.32 mg | 3% |
| 2088 | Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored | Beverages | 0.32 mg | 3% |
| 2089 | Sweet potato, cooked, baked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 2090 | Peaches, dehydrated (low-moisture), sulfured, stewed | Fruits and Fruit Juices | 0.32 mg | 3% |
| 2091 | Corn, sweet, white, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 2092 | Squash, summer, zucchini, includes skin, raw | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 2093 | Corn, sweet, yellow, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 2094 | Mountain yam, hawaii, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 2095 | Sweet potato, cooked, baked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 2096 | Pumpkin, raw | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 2097 | Mountain yam, hawaii, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 2098 | Artichokes, (globe or french), frozen, unprepared | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 2099 | Tortilla, includes plain and from mutton sandwich (Navajo) | American Indian/Alaska Native Foods | 0.32 mg | 3% |
| 2100 | Cake, pound, commercially prepared, fat-free | Baked Products | 0.31 mg | 3% |
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