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 2501–2550 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2501 | Gourd, white-flowered (calabash gourd), boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 6% | CNF |
| 2502 | Cloudberry (bakeapple), native | Fruits and fruit juices | 0.70 mg | 6% | CNF |
| 2503 | Meatless, chicken | Legumes and Legume Products | 0.70 mg | 6% | CNF |
| 2504 | Candies, confectioner's coating, yogourt | Sweets | 0.70 mg | 6% | CNF |
| 2505 | Fast foods, mexican, burrito with beans | Fast Foods | 0.70 mg | 6% | CNF |
| 2506 | Grains, wheat flour, white, all purpose, enriched, calcium fortified | Cereals, Grains and Pasta | 0.70 mg | 6% | CNF |
| 2507 | Sweets, syrups, maple, bulk | Sweets | 0.70 mg | 6% | CNF |
| 2508 | Snacks, potato chips, dried potatoes, light | Snacks | 0.70 mg | 6% | CNF |
| 2509 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid | Legumes and Legume Products | 0.70 mg | 6% | CNF |
| 2510 | Juice drink, fruit punch, frozen concentrate | Beverages | 0.70 mg | 6% | CNF |
| 2511 | Potato, mashed, flakes without milk, dry | Vegetables and Vegetable Products | 0.70 mg | 6% | CNF |
| 2512 | Corn, sweet, frozen, kernels on the cob, unprepared | Vegetables and Vegetable Products | 0.70 mg | 6% | CNF |
| 2513 | Potato pancake, homemade | Vegetables and Vegetable Products | 0.70 mg | 6% | CNF |
| 2514 | Gourd, white flowered (calabash gourd), boiled, drained | Vegetables and Vegetable Products | 0.70 mg | 6% | CNF |
| 2515 | Gourd, white flowered (calabash gourd), raw | Vegetables and Vegetable Products | 0.70 mg | 6% | CNF |
| 2516 | Gravy, mushroom, canned | Soups, Sauces and Gravies | 0.70 mg | 6% | CNF |
| 2517 | Gravy, au jus, dehydrated | Soups, Sauces and Gravies | 0.70 mg | 6% | CNF |
| 2518 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 0.69 mg | 6% | USDA_SR |
| 2519 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids | Legumes and Legume Products | 0.69 mg | 6% | USDA_SR |
| 2520 | Cookies, chocolate chip sandwich, with creme filling | Baked Products | 0.69 mg | 6% | USDA_SR |
| 2521 | McDONALD'S, Deluxe Breakfast, with syrup and margarine | Fast Foods | 0.69 mg | 6% | USDA_SR |
| 2522 | Cracker, meal | Baked Products | 0.69 mg | 6% | USDA_SR |
| 2523 | Cake, chocolate, prepared from recipe without frosting | Baked Products | 0.69 mg | 6% | USDA_SR |
| 2524 | Dip, FRITO'S, bean, original flavor | Soups, Sauces, and Gravies | 0.69 mg | 6% | USDA_SR |
| 2525 | Dip, bean, original flavor | Soups, Sauces, and Gravies | 0.69 mg | 6% | USDA_SR |
| 2526 | Cereals, WHEATENA, cooked with water, with salt | Breakfast Cereals | 0.69 mg | 6% | USDA_SR |
| 2527 | Cereals, WHEATENA, cooked with water | Breakfast Cereals | 0.69 mg | 6% | USDA_SR |
| 2528 | Potatoes, au gratin, home-prepared from recipe using margarine | Vegetables and Vegetable Products | 0.69 mg | 6% | USDA_SR |
| 2529 | Potatoes, au gratin, home-prepared from recipe using butter | Vegetables and Vegetable Products | 0.69 mg | 6% | USDA_SR |
| 2530 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.69 mg | 6% | USDA_SR |
| 2531 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.69 mg | 6% | USDA_SR |
| 2532 | Escarole, cooked, boiled, drained, no salt added | Vegetables and Vegetable Products | 0.69 mg | 6% | USDA_SR |
| 2533 | Margarine, tub, hydrogenated, canola oil | Fats and Oils | 0.69 mg | 6% | CNF |
| 2534 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) | Fats and Oils | 0.69 mg | 6% | CNF |
| 2535 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.69 mg | 6% | CNF |
| 2536 | Potato, au gratin, homemade, with margarine | Vegetables and Vegetable Products | 0.69 mg | 6% | CNF |
| 2537 | Beans, pinto, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.69 mg | 6% | CNF |
| 2538 | Candies, bars, Mars | Sweets | 0.69 mg | 6% | CNF |
| 2539 | Cake, date square (matrimonial cake), homemade | Baked Products | 0.69 mg | 6% | CNF |
| 2540 | Cracker meal | Baked Products | 0.69 mg | 6% | CNF |
| 2541 | Cake, chocolate, homemade, without icing (frosting) | Baked Products | 0.69 mg | 6% | CNF |
| 2542 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid | Legumes and Legume Products | 0.69 mg | 6% | CNF |
| 2543 | Potato, au gratin, homemade, with butter | Vegetables and Vegetable Products | 0.69 mg | 6% | CNF |
| 2544 | Beans, pinto, frozen, boiled, drained | Vegetables and Vegetable Products | 0.69 mg | 6% | CNF |
| 2545 | Mushroom, oyster | Vegetables and Vegetable Products | 0.68 mg | 6% | USDA_FF |
| 2546 | Mushroom, oyster | Vegetables and Vegetable Products | 0.68 mg | 6% | USDA_FF |
| 2547 | Crackers, standard snack-type, regular, low salt | Baked Products | 0.68 mg | 6% | USDA_SR |
| 2548 | Waffles, plain, prepared from recipe | Baked Products | 0.68 mg | 6% | USDA_SR |
| 2549 | Bread, white, commercially prepared, toasted | Baked Products | 0.68 mg | 6% | USDA_SR |
| 2550 | Bread, white, commercially prepared, toasted, low sodium no salt | Baked Products | 0.68 mg | 6% | USDA_SR |
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