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 2451–2500 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2451 | Cookies, oatmeal, refrigerated dough, baked | Baked Products | 0.71 mg | 6% | USDA_SR |
| 2452 | Babyfood, beverage, GERBER, GRADUATES, FRUIT SPLASHERS | Baby Foods | 0.71 mg | 6% | USDA_SR |
| 2453 | Tortillas, ready-to-bake or -fry, flour, without added calcium | Baked Products | 0.71 mg | 6% | USDA_SR |
| 2454 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged | Nut and Seed Products | 0.71 mg | 6% | USDA_SR |
| 2455 | Peas, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 0.71 mg | 6% | USDA_SR |
| 2456 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 0.71 mg | 6% | USDA_SR |
| 2457 | Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 0.71 mg | 6% | USDA_SR |
| 2458 | Fiddlehead ferns, frozen, unprepared | Vegetables and Vegetable Products | 0.71 mg | 6% | USDA_SR |
| 2459 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 0.71 mg | 6% | USDA_SR |
| 2460 | Mushrooms, Chanterelle, raw | Vegetables and Vegetable Products | 0.71 mg | 6% | USDA_SR |
| 2461 | Restaurant, Latino, Arroz con habichuelas colorados (Rice And Red Beans) | Restaurant Foods | 0.71 mg | 6% | USDA_SR |
| 2462 | Margarine, tub, hydrogenated, soybean oil | Fats and Oils | 0.71 mg | 6% | CNF |
| 2463 | Margarine, tub, non-hydrogenated, soybean oil | Fats and Oils | 0.71 mg | 6% | CNF |
| 2464 | Mushroom, Chanterelle, raw | Vegetables and Vegetable Products | 0.71 mg | 6% | CNF |
| 2465 | Fiddlehead greens (ferns), frozen, boiled, drained | Vegetables and Vegetable Products | 0.71 mg | 6% | CNF |
| 2466 | Peas, green, canned, drained solids, no salt added | Vegetables and Vegetable Products | 0.71 mg | 6% | CNF |
| 2467 | Cookie, oatmeal, refrigerated dough, prepared | Baked Products | 0.71 mg | 6% | CNF |
| 2468 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 0.71 mg | 6% | CNF |
| 2469 | Tortilla, ready-to-bake / fry, flour | Baked Products | 0.71 mg | 6% | CNF |
| 2470 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 0.71 mg | 6% | CNF |
| 2471 | Fiddlehead greens (ferns), frozen, unprepared | Vegetables and Vegetable Products | 0.71 mg | 6% | CNF |
| 2472 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 0.71 mg | 6% | CNF |
| 2473 | Beverages, fruit punch juice drink, frozen concentrate | Beverages | 0.70 mg | 6% | USDA_SR |
| 2474 | English muffins, plain, enriched, without calcium propionate(includes sourdough) | Baked Products | 0.70 mg | 6% | USDA_SR |
| 2475 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain | Legumes and Legume Products | 0.70 mg | 6% | USDA_SR |
| 2476 | English muffins, plain, unenriched, without calcium propionate (includes sourdough) | Baked Products | 0.70 mg | 6% | USDA_SR |
| 2477 | English muffins, plain, unenriched, with calcium propionate (includes sourdough) | Baked Products | 0.70 mg | 6% | USDA_SR |
| 2478 | Frijoles rojos volteados (Refried beans, red, canned) | Legumes and Legume Products | 0.70 mg | 6% | USDA_SR |
| 2479 | Fast foods, burrito, with beans | Fast Foods | 0.70 mg | 6% | USDA_SR |
| 2480 | Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST | Cereal Grains and Pasta | 0.70 mg | 6% | USDA_SR |
| 2481 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch | Baked Products | 0.70 mg | 6% | USDA_SR |
| 2482 | Gravy, mushroom, canned | Soups, Sauces, and Gravies | 0.70 mg | 6% | USDA_SR |
| 2483 | Gravy, au jus, dry | Soups, Sauces, and Gravies | 0.70 mg | 6% | USDA_SR |
| 2484 | Potatoes, mashed, dehydrated, flakes without milk, dry form | Vegetables and Vegetable Products | 0.70 mg | 6% | USDA_SR |
| 2485 | Syrup, maple, Canadian | Sweets | 0.70 mg | 6% | USDA_SR |
| 2486 | Peas, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.70 mg | 6% | USDA_SR |
| 2487 | Potato pancakes | Vegetables and Vegetable Products | 0.70 mg | 6% | USDA_SR |
| 2488 | Chicken, meatless | Legumes and Legume Products | 0.70 mg | 6% | USDA_SR |
| 2489 | Wheat flour, white, all-purpose, unenriched | Cereal Grains and Pasta | 0.70 mg | 6% | USDA_SR |
| 2490 | Wheat flour, white, all-purpose, enriched, calcium-fortified | Cereal Grains and Pasta | 0.70 mg | 6% | USDA_SR |
| 2491 | Corn, sweet, white, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 0.70 mg | 6% | USDA_SR |
| 2492 | Gourd, white-flowered (calabash), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 6% | USDA_SR |
| 2493 | Gourd, white-flowered (calabash), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.70 mg | 6% | USDA_SR |
| 2494 | Gourd, white-flowered (calabash), raw | Vegetables and Vegetable Products | 0.70 mg | 6% | USDA_SR |
| 2495 | Wheat flour, white, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 0.70 mg | 6% | USDA_SR |
| 2496 | Wheat flour, white, all-purpose, enriched, bleached | Cereal Grains and Pasta | 0.70 mg | 6% | USDA_SR |
| 2497 | Corn, sweet, yellow, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 0.70 mg | 6% | USDA_SR |
| 2498 | Udi's, Gluten Free, Classic French Dinner Rolls | Baked Products | 0.70 mg | 6% | USDA_SR |
| 2499 | Snacks, potato chips, made from dried potatoes, reduced fat | Snacks | 0.70 mg | 6% | USDA_SR |
| 2500 | Peas, green, canned, solids and liquid, no salt added | Vegetables and Vegetable Products | 0.70 mg | 6% | CNF |
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