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 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2351 | Cranberry, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 2352 | Mammy-apple, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 2353 | Passion fruit, purple, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 2354 | Rhubarb, frozen, uncooked | Fruits and fruit juices | 0.10 mg | 1% |
| 2355 | Sapodilla, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 2356 | Soursop, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 2357 | Sugar-apple, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 2358 | Tamarind, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 2359 | Watermelon, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 2360 | Cherry, sweet, canned, light syrup pack | Fruits and fruit juices | 0.10 mg | 1% |
| 2361 | Pear, raw, with skin | Fruits and fruit juices | 0.10 mg | 1% |
| 2362 | Pineapple, canned, juice pack, solids and liquid | Fruits and fruit juices | 0.10 mg | 1% |
| 2363 | Plum, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 2364 | Rhubarb, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 2365 | Pumpkin flowers, boiled, drained | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 2366 | Taro, Tahitian, cooked | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 2367 | Squash, winter, hubbard, boiled, mashed | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 2368 | Pickles, cucumber, dill (includes Kosher and Polish) | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 2369 | Pickles, cucumber, dill, low sodium | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 2370 | Nuts, coconut water (liquid from coconut) | Nuts and Seeds | 0.10 mg | 1% |
| 2371 | Carbonated drinks, club soda | Beverages | 0.10 mg | 1% |
| 2372 | Carbonated drinks, orange soda | Beverages | 0.10 mg | 1% |
| 2373 | Carbonated drinks, tonic water (quinine) | Beverages | 0.10 mg | 1% |
| 2374 | Dessert, pudding, lemon, dry mix, regular, prepared | Sweets | 0.10 mg | 1% |
| 2375 | Hot chocolate with marshmallows, mix, powder, prepared with water | Beverages | 0.10 mg | 1% |
| 2376 | Salad dressing, french, fat free | Fats and Oils | 0.10 mg | 1% |
| 2377 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.10 mg | 1% |
| 2378 | Pineapple, canned, juice pack, drained | Fruits and fruit juices | 0.10 mg | 1% |
| 2379 | Cherry, sweet, canned, heavy syrup, drained | Fruits and fruit juices | 0.10 mg | 1% |
| 2380 | Cranberry juice, unsweetened | Fruits and fruit juices | 0.10 mg | 1% |
| 2381 | Sweets, pie fillings, blueberry, canned | Sweets | 0.10 mg | 1% |
| 2382 | Dessert, pudding, all flavours except chocolate, dry mix, instant, low calorie, unprepared | Sweets | 0.10 mg | 1% |
| 2383 | Black crowberry (curlewberry), native | Fruits and fruit juices | 0.10 mg | 1% |
| 2384 | Pumpkin flowers, boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 2385 | Salad dressing, sesame seed, regular | Fats and Oils | 0.10 mg | 1% |
| 2386 | Squash, winter, hubbard, boiled, mashed, with salt | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 2387 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 2388 | Kiwi fruit, gold, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 2389 | Pear, green anjou, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 2390 | Soup, leek, dehydrated, water added | Soups, Sauces and Gravies | 0.09 mg | 1% |
| 2391 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, water pack, solids and liquid | Fruits and fruit juices | 0.09 mg | 1% |
| 2392 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.09 mg | 1% |
| 2393 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.09 mg | 1% |
| 2394 | Grapefruit, canned, waterpack, solids and liquid | Fruits and fruit juices | 0.09 mg | 1% |
| 2395 | Mango, raw | Fruits and fruit juices | 0.09 mg | 1% |
| 2396 | Melon, honeydew, raw | Fruits and fruit juices | 0.09 mg | 1% |
| 2397 | Peach, canned halves or slices, extra light syrup pack, solids and liquid | Fruits and fruit juices | 0.09 mg | 1% |
| 2398 | Peach, canned halves or slices, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.09 mg | 1% |
| 2399 | Peach, canned halves or slices, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.09 mg | 1% |
| 2400 | Pear, canned halves, juice pack, solids and liquid | Fruits and fruit juices | 0.09 mg | 1% |
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