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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes | Breakfast Cereals | 0.31 mg | 3% |
| 2102 | Soup, minestrone, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.31 mg | 3% |
| 2103 | Sweet rolls, cinnamon, refrigerated dough with frosting | Baked Products | 0.31 mg | 3% |
| 2104 | Cake, pineapple upside-down, prepared from recipe | Baked Products | 0.31 mg | 3% |
| 2105 | Oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 0.31 mg | 3% |
| 2106 | New zealand spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2107 | Tree fern, cooked, without salt | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2108 | Chayote, fruit, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2109 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2110 | Beans, snap, green, frozen, all styles, microwaved | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2111 | Kohlrabi, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2112 | Chayote, fruit, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2113 | Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2114 | Potato salad, home-prepared | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2115 | Puddings, rice, dry mix | Sweets | 0.31 mg | 3% |
| 2116 | Tree fern, cooked, with salt | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2117 | New Zealand spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2118 | Kohlrabi, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2119 | Raspberries, frozen, red, unsweetened | Fruits and Fruit Juices | 0.31 mg | 3% |
| 2120 | Raspberries, puree, with seeds | Fruits and Fruit Juices | 0.31 mg | 3% |
| 2121 | Abiyuch, raw | Fruits and Fruit Juices | 0.31 mg | 3% |
| 2122 | Tofu yogurt | Legumes and Legume Products | 0.31 mg | 3% |
| 2123 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2124 | Pie crust, standard-type, frozen, ready-to-bake, unenriched | Baked Products | 0.30 mg | 3% |
| 2125 | Cookie, chocolate, with icing or coating | Baked Products | 0.30 mg | 3% |
| 2126 | Babyfood, vegetable, green beans and potatoes | Baby Foods | 0.30 mg | 3% |
| 2127 | Cake, white, dry mix, special dietary (includes lemon-flavored) | Baked Products | 0.30 mg | 3% |
| 2128 | Sauce, peanut, made from coconut, water, sugar, peanuts | Soups, Sauces, and Gravies | 0.30 mg | 3% |
| 2129 | Babyfood, dessert, peach cobbler, strained | Baby Foods | 0.30 mg | 3% |
| 2130 | Salad dressing, caesar, fat-free | Fats and Oils | 0.30 mg | 3% |
| 2131 | Sweet potato, frozen, cooked, baked, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 2132 | Salsify, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 2133 | Potatoes, o'brien, home-prepared | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 2134 | Peppers, hot chili, green, raw | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 2135 | Potatoes, boiled, cooked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 2136 | Broccoli, frozen, spears, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 2137 | Potatoes, boiled, cooked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 2138 | Potato puffs, frozen, oven-heated | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 2139 | Potatoes, mashed, home-prepared, whole milk and margarine added | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 2140 | Potatoes, flesh and skin, raw | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 2141 | Cabbage, mustard, salted | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 2142 | Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine) | Meals, Entrees, and Side Dishes | 0.30 mg | 3% |
| 2143 | Potatoes, mashed, ready-to-eat | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 2144 | Malabar spinach, cooked | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 2145 | Sweet potato, frozen, cooked, baked, without salt | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 2146 | Salsify, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 2147 | Lambsquarters, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 2148 | Mango, dried, sweetened | Fruits and Fruit Juices | 0.30 mg | 3% |
| 2149 | Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 0.30 mg | 3% |
| 2150 | Puddings, chocolate, ready-to-eat, fat free | Sweets | 0.30 mg | 3% |
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