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 2301–2350 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2301 | Jute, potherb, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.79 mg | 7% | USDA_SR |
| 2302 | Jute, potherb, raw | Vegetables and Vegetable Products | 0.79 mg | 7% | USDA_SR |
| 2303 | Endive, raw | Vegetables and Vegetable Products | 0.79 mg | 7% | USDA_SR |
| 2304 | Beans, lima, boiled, drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 7% | CNF |
| 2305 | Jute, potherb, boiled, drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 7% | CNF |
| 2306 | Candies, ALMOND JOY BITES | Sweets | 0.79 mg | 7% | CNF |
| 2307 | Cookie, oatmeal (with or without raisins), commercial | Baked Products | 0.79 mg | 7% | CNF |
| 2308 | Soy sauce (made with soy and wheat), shoyu, sodium reduced | Legumes and Legume Products | 0.79 mg | 7% | CNF |
| 2309 | Jute, potherb, boiled, drained | Vegetables and Vegetable Products | 0.79 mg | 7% | CNF |
| 2310 | Jute, potherb, raw | Vegetables and Vegetable Products | 0.79 mg | 7% | CNF |
| 2311 | Escarole or endive (cichorium endivia), raw | Vegetables and Vegetable Products | 0.79 mg | 7% | CNF |
| 2312 | Beans, lima, boiled, drained | Vegetables and Vegetable Products | 0.79 mg | 7% | CNF |
| 2313 | Cake, pudding-type, chocolate, dry mix | Baked Products | 0.78 mg | 7% | USDA_SR |
| 2314 | Infant formula, MEAD JOHNSON, Enfamil 24, ready to feed, with ARA and DHA | Baby Foods | 0.78 mg | 7% | USDA_SR |
| 2315 | Cookies, chocolate sandwich, with extra creme filling | Baked Products | 0.78 mg | 7% | USDA_SR |
| 2316 | Bread, raisin, enriched, toasted | Baked Products | 0.78 mg | 7% | USDA_SR |
| 2317 | Infant formula, MEAD JOHNSON, Pregestimil 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 0.78 mg | 7% | USDA_SR |
| 2318 | Cookies, gluten-free, chocolate wafer | Baked Products | 0.78 mg | 7% | USDA_SR |
| 2319 | Babyfood, pretzels | Baby Foods | 0.78 mg | 7% | USDA_SR |
| 2320 | Peas, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.78 mg | 7% | USDA_SR |
| 2321 | Peas, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.78 mg | 7% | USDA_SR |
| 2322 | Peaches, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 0.78 mg | 7% | USDA_SR |
| 2323 | Tomatoes, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 0.78 mg | 7% | USDA_SR |
| 2324 | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | Snacks | 0.78 mg | 7% | USDA_SR |
| 2325 | Lima beans, immature seeds, raw | Vegetables and Vegetable Products | 0.78 mg | 7% | USDA_SR |
| 2326 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 0.78 mg | 7% | CNF |
| 2327 | Tomato, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 0.78 mg | 7% | CNF |
| 2328 | Peas, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.78 mg | 7% | CNF |
| 2329 | Beans, lima, raw | Vegetables and Vegetable Products | 0.78 mg | 7% | CNF |
| 2330 | Peach, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 0.78 mg | 7% | CNF |
| 2331 | Beans, navy, mature seeds, canned | Legumes and Legume Products | 0.77 mg | 7% | USDA_SR |
| 2332 | Rice, brown, parboiled, cooked, UNCLE BENS | Cereal Grains and Pasta | 0.77 mg | 7% | USDA_SR |
| 2333 | French toast, frozen, ready-to-heat | Baked Products | 0.77 mg | 7% | USDA_SR |
| 2334 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour | Baked Products | 0.77 mg | 7% | USDA_SR |
| 2335 | McDONALD'S, RANCH SNACK WRAP, Grilled | Fast Foods | 0.77 mg | 7% | USDA_SR |
| 2336 | Broccoli raab, raw | Vegetables and Vegetable Products | 0.77 mg | 7% | USDA_SR |
| 2337 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.77 mg | 7% | USDA_SR |
| 2338 | Mushrooms, oyster, raw | Vegetables and Vegetable Products | 0.77 mg | 7% | USDA_SR |
| 2339 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 7% | USDA_SR |
| 2340 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.77 mg | 7% | USDA_SR |
| 2341 | Andrea's, Gluten Free Soft Dinner Roll | Baked Products | 0.77 mg | 7% | USDA_SR |
| 2342 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 7% | CNF |
| 2343 | Yam, flour | Vegetables and Vegetable Products | 0.77 mg | 7% | CNF |
| 2344 | Broccoli raab (rapini), raw | Vegetables and Vegetable Products | 0.77 mg | 7% | CNF |
| 2345 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 0.77 mg | 7% | CNF |
| 2346 | French toast, frozen, ready to heat | Baked Products | 0.77 mg | 7% | CNF |
| 2347 | Beans, navy, canned, solids and liquid | Legumes and Legume Products | 0.77 mg | 7% | CNF |
| 2348 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.77 mg | 7% | CNF |
| 2349 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained | Vegetables and Vegetable Products | 0.77 mg | 7% | CNF |
| 2350 | Mushrooms, shiitake | Vegetables and Vegetable Products | 0.76 mg | 7% | USDA_FF |
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