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 2201–2250 of 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2201 | Arrowhead, raw | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2202 | Litchis, dried | Fruits and Fruit Juices | 0.28 mg | 3% |
| 2203 | Potatoes, canned, drained solids, no salt added | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2204 | Prairie Turnips, boiled (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.28 mg | 3% |
| 2205 | Seeds, lotus seeds, raw | Nut and Seed Products | 0.28 mg | 3% |
| 2206 | Broccoli, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2207 | Corn, sweet, yellow, canned, drained solids, rinsed with tap water | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2208 | Durian, raw or frozen | Fruits and Fruit Juices | 0.28 mg | 3% |
| 2209 | Beverages, cocoa mix, with aspartame, powder, prepared with water | Beverages | 0.27 mg | 2% |
| 2210 | Cake, yellow, unenriched, dry mix | Baked Products | 0.27 mg | 2% |
| 2211 | Cake, yellow, enriched, dry mix | Baked Products | 0.27 mg | 2% |
| 2212 | Cake, pudding-type, yellow, dry mix | Baked Products | 0.27 mg | 2% |
| 2213 | Cake, fruitcake, commercially prepared | Baked Products | 0.27 mg | 2% |
| 2214 | Currants, european black, raw | Fruits and Fruit Juices | 0.27 mg | 2% |
| 2215 | Pasta, gluten-free, corn and rice flour, cooked | Cereal Grains and Pasta | 0.27 mg | 2% |
| 2216 | Cookies, sugar, refrigerated dough, baked | Baked Products | 0.27 mg | 2% |
| 2217 | Babyfood, vegetables, mix vegetables junior | Baby Foods | 0.27 mg | 2% |
| 2218 | Taro, cooked, with salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2219 | Potatoes, boiled, cooked without skin, flesh, with salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2220 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2221 | Turnips, raw | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2222 | Potatoes, boiled, cooked without skin, flesh, without salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2223 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2224 | Peas, edible-podded, raw | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2225 | Collards, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2226 | Celtuce, raw | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2227 | Cauliflower, raw | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2228 | Beans, shellie, canned, solids and liquids | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2229 | Kale, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2230 | Kale, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2231 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2232 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2233 | Kale, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2234 | Potatoes, mashed, home-prepared, whole milk and butter added | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2235 | Collards, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2236 | Taro, cooked, without salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2237 | Mountain yam, hawaii, raw | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2238 | Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry | Baked Products | 0.26 mg | 2% |
| 2239 | Bread, gluten-free, white, made with potato extract, rice starch, and rice flour | Baked Products | 0.26 mg | 2% |
| 2240 | Doughnuts, french crullers, glazed | Baked Products | 0.26 mg | 2% |
| 2241 | MORI-NU, Tofu, silken, lite extra firm | Legumes and Legume Products | 0.26 mg | 2% |
| 2242 | Soymilk, original and vanilla, with added calcium, vitamins A and D | Legumes and Legume Products | 0.26 mg | 2% |
| 2243 | Babyfood, vegetables, garden vegetable, strained | Baby Foods | 0.26 mg | 2% |
| 2244 | Salad dressing, thousand island, commercial, regular | Fats and Oils | 0.26 mg | 2% |
| 2245 | Parsnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 2246 | Beets, pickled, canned, solids and liquids | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 2247 | Collards, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 2248 | Carrots, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 2249 | Sweet potato leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 2250 | Peppers, hot chili, red, raw | Vegetables and Vegetable Products | 0.26 mg | 2% |
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