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 2401–2450 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2401 | Strawberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.09 mg | 1% |
| 2402 | Apricot nectar, canned | Fruits and fruit juices | 0.09 mg | 1% |
| 2403 | Grapefruit juice, canned, no added sugar | Fruits and fruit juices | 0.09 mg | 1% |
| 2404 | Peach, canned halves or slices, water pack, solids and liquid | Fruits and fruit juices | 0.09 mg | 1% |
| 2405 | Peach, canned halves or slices, light syrup pack, solids and liquid | Fruits and fruit juices | 0.09 mg | 1% |
| 2406 | Pear, canned halves, water pack, solids and liquid | Fruits and fruit juices | 0.09 mg | 1% |
| 2407 | Butterbur (fuki), boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 1% |
| 2408 | Onion, frozen, whole, boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 1% |
| 2409 | Taro, Tahitian, raw | Vegetables and Vegetable Products | 0.09 mg | 1% |
| 2410 | Pie, peach, 2 crust | Baked Products | 0.09 mg | 1% |
| 2411 | Candies, bars, Kit Kat wafer bar | Sweets | 0.09 mg | 1% |
| 2412 | Dessert, pudding, banana, dry mix, regular, unprepared | Sweets | 0.09 mg | 1% |
| 2413 | Pepper, chili, green, canned | Vegetables and Vegetable Products | 0.09 mg | 1% |
| 2414 | Salad dressing, thousand island dressing, fat free | Fats and Oils | 0.09 mg | 1% |
| 2415 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces and Gravies | 0.09 mg | 1% |
| 2416 | Peach, canned, heavy syrup, drained | Fruits and fruit juices | 0.09 mg | 1% |
| 2417 | Sweets, sugars, fructose, liquid | Sweets | 0.09 mg | 1% |
| 2418 | Candies, divinity, homemade | Sweets | 0.09 mg | 1% |
| 2419 | Butterbur (fuki), boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 1% |
| 2420 | Onion, frozen, whole, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 1% |
| 2421 | Pomegranate juice, ready-to-drink | Fruits and fruit juices | 0.09 mg | 1% |
| 2422 | Vodka cooler, fruit flavours | Beverages | 0.09 mg | 1% |
| 2423 | Sauce, sweet and sour, ready to serve | Soups, Sauces and Gravies | 0.09 mg | 1% |
| 2424 | Energy drink, coffee flavours, light | Beverages | 0.09 mg | 1% |
| 2425 | Babyfood, fruit, jarred, pear, all stages | Babyfoods | 0.09 mg | 1% |
| 2426 | Babyfood, dessert, jarred, banana graham pie | Babyfoods | 0.09 mg | 1% |
| 2427 | Soup, tomato vegetable, dehydrated, water added | Soups, Sauces and Gravies | 0.08 mg | 1% |
| 2428 | Apricot, canned halves with skin, extra light syrup, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 2429 | Cherry, sweet, canned, water pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 2430 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra light syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 2431 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 2432 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra heavy syrup, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 2433 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, water pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 2434 | Grapefruit, canned, juice pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 2435 | Grapefruit, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 2436 | Lime juice, raw | Fruits and fruit juices | 0.08 mg | 1% |
| 2437 | Orange, california, navel, raw | Fruits and fruit juices | 0.08 mg | 1% |
| 2438 | Orange, florida, raw | Fruits and fruit juices | 0.08 mg | 1% |
| 2439 | Papaya, raw | Fruits and fruit juices | 0.08 mg | 1% |
| 2440 | Peach, spiced, canned whole, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 2441 | Peach nectar, canned | Fruits and fruit juices | 0.08 mg | 1% |
| 2442 | Pear, canned halves, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 2443 | Pear, canned halves, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 2444 | Pineapple juice, frozen concentrate, diluted | Fruits and fruit juices | 0.08 mg | 1% |
| 2445 | Plum, canned, purple, water pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 2446 | Pummelo, raw | Fruits and fruit juices | 0.08 mg | 1% |
| 2447 | Rhubarb, frozen, cooked, added sugar | Fruits and fruit juices | 0.08 mg | 1% |
| 2448 | Pear, canned halves, light syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 2449 | Plum, canned, purple, light syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 2450 | Pickles, cucumber, sweet, low sodium | Vegetables and Vegetable Products | 0.08 mg | 1% |
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