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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2151 | Seeds, sisymbrium sp. seeds, whole, dried | Nut and Seed Products | 0.30 mg | 3% |
| 2152 | Peppers, hungarian, raw | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 2153 | Lambsquarters, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 2154 | Broccoli, frozen, spears, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 2155 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 2156 | Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 2157 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 2158 | Balsam-pear (bitter gourd), leafy tips, raw | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 2159 | Apples, dehydrated (low moisture), sulfured, uncooked | Fruits and Fruit Juices | 0.29 mg | 3% |
| 2160 | McDONALD'S, Hotcakes (with 2 pats margarine & syrup) | Fast Foods | 0.29 mg | 3% |
| 2161 | Dates, deglet noor | Fruits and Fruit Juices | 0.29 mg | 3% |
| 2162 | Salad dressing, french dressing, commercial, regular, without salt | Fats and Oils | 0.29 mg | 3% |
| 2163 | Peas and onions, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2164 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2165 | Potatoes, o'brien, frozen, unprepared | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2166 | Carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2167 | Potatoes, baked, flesh, with salt | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2168 | Potatoes, baked, flesh, without salt | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2169 | Potatoes, white, flesh and skin, raw | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2170 | Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2171 | Peas and onions, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2172 | Onions, canned, solids and liquids | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2173 | Restaurant, family style, hash browns | Restaurant Foods | 0.29 mg | 3% |
| 2174 | Beans, snap, yellow, canned, no salt added, drained solids | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2175 | Beans, snap, yellow, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2176 | Carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2177 | Squash, summer, scallop, raw | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2178 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2179 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2180 | DENNY'S, hash browns | Restaurant Foods | 0.29 mg | 3% |
| 2181 | Molasses | Sweets | 0.29 mg | 3% |
| 2182 | Squash, summer, crookneck and straightneck, canned, drained, solid, without salt | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2183 | Squash, summer, crookneck and straightneck, raw | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2184 | Sage Valley, Gluten Free Vanilla Sandwich Cookies | Baked Products | 0.29 mg | 3% |
| 2185 | Tart, breakfast, low fat | Baked Products | 0.28 mg | 3% |
| 2186 | Pie, lemon meringue, prepared from recipe | Baked Products | 0.28 mg | 3% |
| 2187 | Cake, cherry fudge with chocolate frosting | Baked Products | 0.28 mg | 3% |
| 2188 | Babyfood, dessert, peach melba, junior | Baby Foods | 0.28 mg | 3% |
| 2189 | Babyfood, dessert, peach melba, strained | Baby Foods | 0.28 mg | 3% |
| 2190 | Winged bean, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2191 | Potatoes, mashed, home-prepared, whole milk added | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2192 | Winged beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2193 | Tomato products, canned, sauce, with onions, green peppers, and celery | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2194 | Potatoes, canned, drained solids | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2195 | Tomatoes, yellow, raw | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2196 | Beans, mung, mature seeds, sprouted, canned, drained solids | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2197 | Broccoli, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2198 | Dandelion greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2199 | Radishes, raw | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2200 | Dandelion greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.28 mg | 3% |
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