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 201–250 of 291 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 0.20 mg | 2% |
| 202 | Onions, yellow, raw | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 203 | Radicchio, raw | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 204 | Peppers, bell, yellow, raw | Vegetables and Vegetable Products | 0.19 mg | 2% |
| 205 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 0.19 mg | 2% |
| 206 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.19 mg | 2% |
| 207 | Blackberries, raw | Fruits and Fruit Juices | 0.19 mg | 2% |
| 208 | Plantains, underripe, raw | Fruits and Fruit Juices | 0.18 mg | 2% |
| 209 | Tomato, sauce, canned, with salt added | Vegetables and Vegetable Products | 0.18 mg | 2% |
| 210 | Strawberries, raw | Fruits and Fruit Juices | 0.18 mg | 2% |
| 211 | Strawberries, raw | Fruits and Fruit Juices | 0.18 mg | 2% |
| 212 | Lettuce, iceberg, raw | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 213 | Onions, red, raw | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 214 | Ketchup, restaurant | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 215 | Bananas, ripe and slightly ripe, raw | Fruits and Fruit Juices | 0.16 mg | 1% |
| 216 | Bananas, ripe and slightly ripe, raw | Fruits and Fruit Juices | 0.16 mg | 1% |
| 217 | Carrots, baby, raw | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 218 | Tomatillos, dehusked, raw | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 219 | Turnips, raw | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 220 | Plantains, overripe, raw | Fruits and Fruit Juices | 0.15 mg | 1% |
| 221 | Apricot, with skin, raw | Fruits and Fruit Juices | 0.15 mg | 1% |
| 222 | Plantains, ripe, raw | Fruits and Fruit Juices | 0.15 mg | 1% |
| 223 | Fennel, bulb, raw | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 224 | Kiwifruit, green, raw | Fruits and Fruit Juices | 0.14 mg | 1% |
| 225 | Squash, pie pumpkin, peeled, seeded, raw | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 226 | Peppers, serrano, seeded, raw | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 227 | Peppers, banana or Hungarian wax, seeded, raw | Vegetables and Vegetable Products | 0.13 mg | 1% |
| 228 | Peppers, poblano, seeded, raw | Vegetables and Vegetable Products | 0.13 mg | 1% |
| 229 | Peppers, bell, green, raw | Vegetables and Vegetable Products | 0.13 mg | 1% |
| 230 | Juice, prune, shelf-stable | Fruits and Fruit Juices | 0.12 mg | 1% |
| 231 | Watermelon, seedless, rind only, raw | Fruits and Fruit Juices | 0.12 mg | 1% |
| 232 | Tomatoes, canned, red, ripe, diced | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 233 | Onions, white, raw | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 234 | Tomatoes, whole, canned, solids and liquids, with salt added | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 235 | Eggplant, raw | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 236 | Strawberries, raw | Fruits and Fruit Juices | 0.11 mg | 1% |
| 237 | Strawberries, raw | Fruits and Fruit Juices | 0.11 mg | 1% |
| 238 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 0.11 mg | 1% |
| 239 | Oranges, raw, navels (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.11 mg | 1% |
| 240 | Oranges, raw, navels | Fruits and Fruit Juices | 0.11 mg | 1% |
| 241 | Pear, Anjou, green, with skin, raw | Fruits and Fruit Juices | 0.11 mg | 1% |
| 242 | Pineapple, raw | Fruits and Fruit Juices | 0.11 mg | 1% |
| 243 | Squash, spaghetti, peeled, seeded, raw | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 244 | Tomato juice, with added ingredients, from concentrate, shelf stable | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 245 | Radishes, red, raw | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 246 | Watermelon, seedless, flesh only, raw | Fruits and Fruit Juices | 0.10 mg | 1% |
| 247 | Mango, Ataulfo, peeled, raw | Fruits and Fruit Juices | 0.10 mg | 1% |
| 248 | Peppers, jalapeno, seeded, raw | Vegetables and Vegetable Products | 0.09 mg | 1% |
| 249 | Celery, raw | Vegetables and Vegetable Products | 0.09 mg | 1% |
| 250 | Olives, green, Manzanilla, stuffed with pimiento | Fruits and Fruit Juices | 0.09 mg | 1% |
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