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 2251–2300 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2251 | Squash, winter, butternut, baked, with salt | Vegetables and Vegetable Products | 0.13 mg | 1% |
| 2252 | Pear, red anjou, raw | Fruits and fruit juices | 0.13 mg | 1% |
| 2253 | Pear, bosc, raw | Fruits and fruit juices | 0.13 mg | 1% |
| 2254 | Vitamin water, flavours not lemon/orange, sweetened | Beverages | 0.13 mg | 1% |
| 2255 | Babyfood, fruit, jarred, peach, all stages | Babyfoods | 0.13 mg | 1% |
| 2256 | Sauce, tartar, ready-to-serve | Soups, Sauces and Gravies | 0.12 mg | 1% |
| 2257 | Breadfruit, raw | Fruits and fruit juices | 0.12 mg | 1% |
| 2258 | Carambola (star fruit), raw | Fruits and fruit juices | 0.12 mg | 1% |
| 2259 | Fig, canned, water pack, solids and liquid | Fruits and fruit juices | 0.12 mg | 1% |
| 2260 | Gooseberry raw | Fruits and fruit juices | 0.12 mg | 1% |
| 2261 | Mulberry, raw | Fruits and fruit juices | 0.12 mg | 1% |
| 2262 | Prickly pear, raw | Fruits and fruit juices | 0.12 mg | 1% |
| 2263 | Pineapple, raw | Fruits and fruit juices | 0.12 mg | 1% |
| 2264 | Pineapple, canned, water pack, solids and liquid | Fruits and fruit juices | 0.12 mg | 1% |
| 2265 | Pineapple, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.12 mg | 1% |
| 2266 | Pineapple, canned heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.12 mg | 1% |
| 2267 | Eggplant (aubergine, brinjal), boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2268 | Jerusalem artichoke (sunchoke), raw | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2269 | Onion, frozen, whole, unprepared | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2270 | Turnip, boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2271 | Pickles, cucumber, sweet | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2272 | Leeks (bulb and lower-leaf portion), raw | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2273 | Pepper, sweet, green, boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2274 | Rutabaga (swede), boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2275 | Squash, winter, butternut, frozen, boiled | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2276 | Tomato, red, ripe, canned, whole | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2277 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2278 | Pepper, sweet, green, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2279 | Pepper, sweet, red, boiled, drained | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2280 | Pepper, sweet, red, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2281 | Alcohol, table wine, white (11.5% alcohol by volume) | Beverages | 0.12 mg | 1% |
| 2282 | Juice drink, citrus fruit, frozen concentrate | Beverages | 0.12 mg | 1% |
| 2283 | Juice drink, grape, vitamin C added, canned | Beverages | 0.12 mg | 1% |
| 2284 | Grains, tapioca, pearl, dry | Cereals, Grains and Pasta | 0.12 mg | 1% |
| 2285 | Pasta, Japanese noodles, soba, cooked | Cereals, Grains and Pasta | 0.12 mg | 1% |
| 2286 | Plant-based beverage, soy, original and vanilla, unenriched | Beverages | 0.12 mg | 1% |
| 2287 | Soup, tomato, low sodium, water added | Soups, Sauces and Gravies | 0.12 mg | 1% |
| 2288 | Pineapple, raw, extra sweet variety | Fruits and fruit juices | 0.12 mg | 1% |
| 2289 | Candies, toffee, homemade | Sweets | 0.12 mg | 1% |
| 2290 | Eggplant (aubergine, brinjal), boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2291 | Rutabaga (swede), boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2292 | Squash, winter, butternut, frozen, boiled, with salt | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2293 | Soup, wonton (won ton), restaurant prepared | Soups, Sauces and Gravies | 0.12 mg | 1% |
| 2294 | Tea, hibiscus | Beverages | 0.12 mg | 1% |
| 2295 | Vegetable juice cocktail, canned, low sodium | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2296 | Vanilla extract | Spices and Herbs | 0.11 mg | 1% |
| 2297 | Sauce, pepper or hot, ready-to-serve | Soups, Sauces and Gravies | 0.11 mg | 1% |
| 2298 | Soup, tomato, canned, condensed, water added | Soups, Sauces and Gravies | 0.11 mg | 1% |
| 2299 | Apricot, canned halves with skin, water pack, solids and liquid | Fruits and fruit juices | 0.11 mg | 1% |
| 2300 | Apricot, canned whole no skin, water pack, solids and liquid | Fruits and fruit juices | 0.11 mg | 1% |
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