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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2451 | Turnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2452 | Sweet potato, cooked, boiled, without skin, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2453 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2454 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2455 | Mustard greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2456 | Borage, raw | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2457 | Chrysanthemum, garland, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2458 | Carrots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2459 | Jams, preserves, marmalades, sweetened with fruit juice | Sweets | 0.20 mg | 2% |
| 2460 | Pumpkin leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2461 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2462 | Dock, raw | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2463 | Yam, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2464 | Turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2465 | Onions, young green, tops only | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2466 | Celeriac, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2467 | Cabbage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2468 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2469 | Babyfood, carrots, toddler | Baby Foods | 0.20 mg | 2% |
| 2470 | Syrups, table blends, pancake, reduced-calorie | Sweets | 0.20 mg | 2% |
| 2471 | Fennel, bulb, raw | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2472 | Celeriac, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2473 | Carrots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2474 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2475 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2476 | Mustard greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2477 | DENNY'S, coleslaw | Restaurant Foods | 0.20 mg | 2% |
| 2478 | Alcoholic beverage, pina colada, canned | Beverages | 0.20 mg | 2% |
| 2479 | Chrysanthemum, garland, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2480 | Cabbage, common, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2481 | Beans, snap, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2482 | Beans, snap, yellow, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2483 | Beans, snap, yellow, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2484 | Beans, snap, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2485 | Sweet potato, cooked, boiled, without skin | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2486 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2487 | Pumpkin leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2488 | Lettuce, red leaf, raw | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2489 | Lettuce, butterhead (includes boston and bibb types), raw | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2490 | Cucumber, with peel, raw | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2491 | Pie crust, refrigerated, regular, unbaked | Baked Products | 0.20 mg | 2% |
| 2492 | Tomato and vegetable juice, low sodium | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 2493 | Blueberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.20 mg | 2% |
| 2494 | Strudel, apple | Baked Products | 0.19 mg | 2% |
| 2495 | Pie, apple, prepared from recipe | Baked Products | 0.19 mg | 2% |
| 2496 | Soup, vegetarian vegetable, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.19 mg | 2% |
| 2497 | Sauce, plum, ready-to-serve | Soups, Sauces, and Gravies | 0.19 mg | 2% |
| 2498 | Babyfood, corn and sweet potatoes, strained | Baby Foods | 0.19 mg | 2% |
| 2499 | Babyfood, vegetables, squash, junior | Baby Foods | 0.19 mg | 2% |
| 2500 | Babyfood, vegetables, squash, strained | Baby Foods | 0.19 mg | 2% |
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