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 2351–2400 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2351 | Mushrooms, shiitake | Vegetables and Vegetable Products | 0.76 mg | 7% | USDA_FF |
| 2352 | Mushroom, maitake | Vegetables and Vegetable Products | 0.76 mg | 7% | USDA_FF |
| 2353 | Beans, black turtle, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.76 mg | 7% | USDA_SR |
| 2354 | Beans, black turtle, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.76 mg | 7% | USDA_SR |
| 2355 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.76 mg | 7% | USDA_SR |
| 2356 | Macaroni, vegetable, enriched, dry | Cereal Grains and Pasta | 0.76 mg | 7% | USDA_SR |
| 2357 | Candies, fudge, chocolate marshmallow, with nuts, prepared-by-recipe | Sweets | 0.76 mg | 7% | USDA_SR |
| 2358 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.76 mg | 7% | USDA_SR |
| 2359 | Mush, blue corn with ash (Navajo) | American Indian/Alaska Native Foods | 0.76 mg | 7% | USDA_SR |
| 2360 | Cereal, ready to eat, French Toast Crunch, General Mills | Breakfast cereals | 0.76 mg | 7% | CNF |
| 2361 | Muffin, chocolate chip, commercial | Baked Products | 0.76 mg | 7% | CNF |
| 2362 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 0.76 mg | 7% | CNF |
| 2363 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 0.76 mg | 7% | CNF |
| 2364 | Candies, fudge, chocolate marshmallow with nuts, homemade | Sweets | 0.76 mg | 7% | CNF |
| 2365 | Beans, black turtle, mature seeds, boiled, salted | Legumes and Legume Products | 0.76 mg | 7% | CNF |
| 2366 | Beans, black turtle, mature seeds, boiled | Legumes and Legume Products | 0.76 mg | 7% | CNF |
| 2367 | Spinach, boiled, drained | Vegetables and Vegetable Products | 0.76 mg | 7% | CNF |
| 2368 | Pancakes, plain, dry mix, incomplete, prepared | Baked Products | 0.75 mg | 7% | USDA_SR |
| 2369 | Beans, kidney, red, mature seeds, canned, drained solids | Legumes and Legume Products | 0.75 mg | 7% | USDA_SR |
| 2370 | McDONALD'S, McCHICKEN Sandwich (without mayonnaise) | Fast Foods | 0.75 mg | 7% | USDA_SR |
| 2371 | Doughnuts, yeast-leavened, with jelly filling | Baked Products | 0.75 mg | 7% | USDA_SR |
| 2372 | Bread, stuffing, cornbread, dry mix | Baked Products | 0.75 mg | 7% | USDA_SR |
| 2373 | Mushrooms, maitake, raw | Vegetables and Vegetable Products | 0.75 mg | 7% | USDA_SR |
| 2374 | Salisbury steak with gravy, frozen | Meals, Entrees, and Side Dishes | 0.75 mg | 7% | USDA_SR |
| 2375 | Snacks, banana chips | Snacks | 0.75 mg | 7% | USDA_SR |
| 2376 | Prunes, dehydrated (low-moisture), uncooked | Fruits and Fruit Juices | 0.75 mg | 7% | USDA_SR |
| 2377 | Beans, kidney, red, canned, drained solids | Legumes and Legume Products | 0.75 mg | 7% | CNF |
| 2378 | Mushroom, Maitake, raw | Vegetables and Vegetable Products | 0.75 mg | 7% | CNF |
| 2379 | Snacks, banana chips | Snacks | 0.75 mg | 7% | CNF |
| 2380 | Doughnut (donut), yeast-leavened, with jelly filling | Baked Products | 0.75 mg | 7% | CNF |
| 2381 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 0.75 mg | 7% | CNF |
| 2382 | Bread, white with raisins, commercial | Baked Products | 0.75 mg | 7% | CNF |
| 2383 | Prune, dehydrated (low moisture), uncooked | Fruits and fruit juices | 0.75 mg | 7% | CNF |
| 2384 | Mushroom, lion's mane | Vegetables and Vegetable Products | 0.74 mg | 7% | USDA_FF |
| 2385 | Mushroom, lion's mane | Vegetables and Vegetable Products | 0.74 mg | 7% | USDA_FF |
| 2386 | Flour, pastry, unenriched, unbleached | Cereal Grains and Pasta | 0.74 mg | 7% | USDA_FF |
| 2387 | Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 0.74 mg | 7% | USDA_SR |
| 2388 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 0.74 mg | 7% | USDA_SR |
| 2389 | Refried beans, canned, vegetarian | Legumes and Legume Products | 0.74 mg | 7% | USDA_SR |
| 2390 | Cookies, chocolate sandwich, with creme filling, regular | Baked Products | 0.74 mg | 7% | USDA_SR |
| 2391 | Soup, ramen noodle, dry, any flavor, reduced fat, reduced sodium | Soups, Sauces, and Gravies | 0.74 mg | 7% | USDA_SR |
| 2392 | Chayote, fruit, raw | Vegetables and Vegetable Products | 0.74 mg | 7% | USDA_SR |
| 2393 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.74 mg | 7% | USDA_SR |
| 2394 | Rice noodles, dry | Cereal Grains and Pasta | 0.74 mg | 7% | USDA_SR |
| 2395 | Snacks, potato chips, fat free, salted | Snacks | 0.74 mg | 7% | USDA_SR |
| 2396 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.74 mg | 7% | USDA_SR |
| 2397 | Restaurant, Latino, Arroz con grandules (rice and pigeonpeas) | Restaurant Foods | 0.74 mg | 7% | USDA_SR |
| 2398 | Restaurant, Latino, Arroz con frijoles negros (rice and black beans) | Restaurant Foods | 0.74 mg | 7% | USDA_SR |
| 2399 | Candies, white chocolate | Sweets | 0.74 mg | 7% | USDA_SR |
| 2400 | Beans, kidney, red, canned, drained and rinsed | Legumes and Legume Products | 0.74 mg | 7% | CNF |
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