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 2101–2150 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | Salad dressing, french, calorie-reduced | Fats and Oils | 0.18 mg | 2% |
| 2102 | Salad dressing, coleslaw dressing, reduced fat | Fats and Oils | 0.18 mg | 2% |
| 2103 | Salad dressing, coleslaw | Fats and Oils | 0.18 mg | 2% |
| 2104 | Salad dressing, mayonnaise and mayonnaise-type, low calorie | Fats and Oils | 0.18 mg | 2% |
| 2105 | Sauce, sweet and sour, homemade | Soups, Sauces and Gravies | 0.18 mg | 2% |
| 2106 | Dessert, apple crisp, homemade | Sweets | 0.18 mg | 2% |
| 2107 | Cardoon, boiled, drained, with salt | Vegetables and Vegetable Products | 0.18 mg | 2% |
| 2108 | Kale, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.18 mg | 2% |
| 2109 | Pepper, sweet, red, canned, solids and liquid | Vegetables and Vegetable Products | 0.18 mg | 2% |
| 2110 | Potato, mashed, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 0.18 mg | 2% |
| 2111 | Soup, wonton (won ton), canned, ready-to-serve | Soups, Sauces and Gravies | 0.18 mg | 2% |
| 2112 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), Calorie-reduced | Fats and Oils | 0.18 mg | 2% |
| 2113 | Soup, mixed vegetable (with pasta), ready-to-serve | Soups, Sauces and Gravies | 0.17 mg | 2% |
| 2114 | Sauce, barbecue, ready-to-serve | Soups, Sauces and Gravies | 0.17 mg | 2% |
| 2115 | Guava sauce, cooked | Fruits and fruit juices | 0.17 mg | 2% |
| 2116 | Kumquat, raw | Fruits and fruit juices | 0.17 mg | 2% |
| 2117 | Melon balls, frozen (cantaloupe and honeydew) | Fruits and fruit juices | 0.17 mg | 2% |
| 2118 | Nectarine, raw | Fruits and fruit juices | 0.17 mg | 2% |
| 2119 | Peach, dried halves, sulphured, cooked, added sugar | Fruits and fruit juices | 0.17 mg | 2% |
| 2120 | Peach, raw | Fruits and fruit juices | 0.17 mg | 2% |
| 2121 | Bok choy, pak-choi, boiled drained | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2122 | Cardoon, raw | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2123 | Cauliflower, boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2124 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2125 | Gourd, dishcloth (towelgourd), boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2126 | Mustard spinach (tendergreen), raw | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2127 | Pepper, hot chili, red or green, canned, solids and liquid | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2128 | Pumpkin, canned | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2129 | Purslane, raw | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2130 | Purslane, boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2131 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2132 | Dock (sorrel), boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2133 | Beans, pinto, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2134 | Sweet potato, cooked, candied, homemade | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2135 | Pepper, sweet, yellow, raw | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2136 | Carrot, baby, raw | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2137 | Onion, raw | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2138 | Squash, winter, acorn, baked | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2139 | Squash, winter, butternut, frozen, unprepared | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2140 | Tomato, red, ripe, raw, year round average | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2141 | Tomato, red, ripe, canned, stewed | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2142 | Tomato ketchup (catsup) | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2143 | Tomato ketchup (catsup), low sodium | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2144 | Juice drink, fruit punch, frozen concentrate, water added | Beverages | 0.17 mg | 2% |
| 2145 | Cookie, fortune | Baked Products | 0.17 mg | 2% |
| 2146 | Candies, bars, Skor | Sweets | 0.17 mg | 2% |
| 2147 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2148 | Hot chocolate, rich, mix, powder, prepared with water | Beverages | 0.17 mg | 2% |
| 2149 | Salad dressing, ranch dressing, commercial, regular | Fats and Oils | 0.17 mg | 2% |
| 2150 | Dessert, pudding, tapioca, ready-to-eat, fat free | Sweets | 0.17 mg | 2% |
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