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 2151–2200 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2151 | Beans, pinto, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2152 | Cauliflower, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2153 | Dock (sorrel), boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2154 | Gourd, dishcloth (towelgourd), boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2155 | Purslane, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 2156 | Babyfood, vegetables, jarred, sweet potato, all stages | Babyfoods | 0.17 mg | 2% |
| 2157 | Grains, barley, malt extract, dried | Cereals, Grains and Pasta | 0.16 mg | 1% |
| 2158 | Sauce, pepper, TABASCO, ready-to-serve | Soups, Sauces and Gravies | 0.16 mg | 1% |
| 2159 | Raspberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.16 mg | 1% |
| 2160 | Blueberry, raw | Fruits and fruit juices | 0.16 mg | 1% |
| 2161 | Orange juice, frozen concentrate, undiluted | Fruits and fruit juices | 0.16 mg | 1% |
| 2162 | Butterbur (fuki), raw | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 2163 | Belgium endive (chicory, witloof), raw | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 2164 | Eggplant (aubergine, brinjal), raw | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 2165 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 2166 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 2167 | Yambean (jimaca), tuber, raw | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 2168 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 2169 | Lemonade with artificial sweetener, powder | Beverages | 0.16 mg | 1% |
| 2170 | Cake mix, angel food, dry, unprepared | Baked Products | 0.16 mg | 1% |
| 2171 | Pie, apple, commercial, 2 crust | Baked Products | 0.16 mg | 1% |
| 2172 | Pie, blueberry, commercial, 2 crust | Baked Products | 0.16 mg | 1% |
| 2173 | Dessert, pudding, vanilla, ready to eat | Sweets | 0.16 mg | 1% |
| 2174 | Carbonated drinks, chocolate | Beverages | 0.16 mg | 1% |
| 2175 | Sauce, tomato chili sauce, bottled, salted | Soups, Sauces and Gravies | 0.16 mg | 1% |
| 2176 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained, with salt | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 2177 | Salad, garden, with Italian dressing, homemade | Mixed Dishes | 0.16 mg | 1% |
| 2178 | Orange juice, frozen concentrate, undiluted, with added calcium and Vitamin D | Fruits and fruit juices | 0.16 mg | 1% |
| 2179 | Plant-based beverage, coconut, enriched, sweetened, all flavours | Beverages | 0.16 mg | 1% |
| 2180 | Babyfood, fruit, jarred, banana, all stages | Babyfoods | 0.16 mg | 1% |
| 2181 | Salad dressing, mayonnaise, commercial, regular | Fats and Oils | 0.15 mg | 1% |
| 2182 | Papaya nectar, canned | Fruits and fruit juices | 0.15 mg | 1% |
| 2183 | Banana, raw | Fruits and fruit juices | 0.15 mg | 1% |
| 2184 | Fig, raw | Fruits and fruit juices | 0.15 mg | 1% |
| 2185 | Cress, garden, boiled, drained | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 2186 | Radish, oriental (daikon), raw | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 2187 | Yambean (jimaca), tuber, boiled, drained | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 2188 | Lettuce, iceberg | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 2189 | Squash, winter, hubbard, baked | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 2190 | Candies, fudge, vanilla, homemade | Sweets | 0.15 mg | 1% |
| 2191 | Dessert, frozen, ice pop | Sweets | 0.15 mg | 1% |
| 2192 | Sauce, chili, peppers, hot, chili, mature red, canned | Soups, Sauces and Gravies | 0.15 mg | 1% |
| 2193 | Sauce, chili, peppers, hot, chili, immature green, canned | Soups, Sauces and Gravies | 0.15 mg | 1% |
| 2194 | Pepper, sweet, red, sauteed | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 2195 | Agave, raw | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 2196 | Blackberry, wild, raw | Fruits and fruit juices | 0.15 mg | 1% |
| 2197 | Cress, garden, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 2198 | Mustard greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 2199 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 2200 | Yambean (jimaca), tuber, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% |
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