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 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2501 | Onion, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.07 mg | 1% |
| 2502 | Tomato, green, raw | Vegetables and Vegetable Products | 0.07 mg | 1% |
| 2503 | Alcohol, cocktail, whisky sour mix, bottled | Beverages | 0.07 mg | 1% |
| 2504 | Alcohol, rum (40% alcohol by volume) | Beverages | 0.07 mg | 1% |
| 2505 | Alcohol, dessert wine, sweet (18.8% alcohol by volume) | Beverages | 0.07 mg | 1% |
| 2506 | Carbonated drinks, grape soda | Beverages | 0.07 mg | 1% |
| 2507 | Carbonated drinks, root beer | Beverages | 0.07 mg | 1% |
| 2508 | Alcohol, dessert wine, dry (18.8% alcohol by volume) | Beverages | 0.07 mg | 1% |
| 2509 | Juice, cocktail, cranberry, vitamin C added, frozen concentrate | Beverages | 0.07 mg | 1% |
| 2510 | Beans, adzuki, yokan (bean jelly) | Legumes and Legume Products | 0.07 mg | 1% |
| 2511 | Cake, angel food, commercial | Baked Products | 0.07 mg | 1% |
| 2512 | Candied foods, maraschino cherries, jar, solids and liquid | Sweets | 0.07 mg | 1% |
| 2513 | Grains, arrowroot flour | Cereals, Grains and Pasta | 0.07 mg | 1% |
| 2514 | Salad dressing, mayonnaise, reduced fat | Fats and Oils | 0.07 mg | 1% |
| 2515 | Plum, canned, heavy syrup, drained | Fruits and fruit juices | 0.07 mg | 1% |
| 2516 | Candies, bars, KIT KAT BIG KAT | Sweets | 0.07 mg | 1% |
| 2517 | Orange-strawberry-banana juice | Fruits and fruit juices | 0.07 mg | 1% |
| 2518 | Vegetable oil, flaxseed (linseed), cold pressed | Fats and Oils | 0.07 mg | 1% |
| 2519 | Sweets, pie fillings, cherry, low calorie | Sweets | 0.07 mg | 1% |
| 2520 | Drink, fruit punch, frozen concentrate | Beverages | 0.07 mg | 1% |
| 2521 | Onion, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.07 mg | 1% |
| 2522 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.07 mg | 1% |
| 2523 | Grape juice, canned or bottled, unsweetened, with added vitamin C | Fruits and fruit juices | 0.07 mg | 1% |
| 2524 | Sangria | Beverages | 0.07 mg | 1% |
| 2525 | Salad dressing, mayonnaise, with olive oil, reduced fat | Fats and Oils | 0.07 mg | 1% |
| 2526 | Cherry, sour, canned, water pack, drained | Fruits and fruit juices | 0.07 mg | 1% |
| 2527 | Babyfood, juice, apple and prune | Babyfoods | 0.07 mg | 1% |
| 2528 | Babyfood, juice, pear, all stages | Babyfoods | 0.07 mg | 1% |
| 2529 | Babyfood, fruit, jarred, apple and other fruit (plum, mango, kiwi, pear, banana, apricot and/or pineapple), all stages | Babyfoods | 0.07 mg | 1% |
| 2530 | Babyfood, dessert, jarred, fruit | Babyfoods | 0.07 mg | 1% |
| 2531 | Vanilla extract, imitation, with alcohol | Spices and Herbs | 0.06 mg | 1% |
| 2532 | Salad dressing, italian, commercial, low Calorie | Fats and Oils | 0.06 mg | 1% |
| 2533 | Apple, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 0.06 mg | 1% |
| 2534 | Blueberry, frozen, sweetened | Fruits and fruit juices | 0.06 mg | 1% |
| 2535 | Cherry, sour, red, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.06 mg | 1% |
| 2536 | Cherry, sour, red, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.06 mg | 1% |
| 2537 | Grapefruit juice, canned, sweetened | Fruits and fruit juices | 0.06 mg | 1% |
| 2538 | Lemon, raw, without peel | Fruits and fruit juices | 0.06 mg | 1% |
| 2539 | Lemon juice, canned or bottled | Fruits and fruit juices | 0.06 mg | 1% |
| 2540 | Lime juice, canned or bottled | Fruits and fruit juices | 0.06 mg | 1% |
| 2541 | Orange, california, valencia, raw | Fruits and fruit juices | 0.06 mg | 1% |
| 2542 | Passion fruit juice, yellow, raw | Fruits and fruit juices | 0.06 mg | 1% |
| 2543 | Rose-apple, raw | Fruits and fruit juices | 0.06 mg | 1% |
| 2544 | Strawberry, frozen, sweetened, sliced | Fruits and fruit juices | 0.06 mg | 1% |
| 2545 | Feijoa, raw | Fruits and fruit juices | 0.06 mg | 1% |
| 2546 | Butterbur (fuki), canned | Vegetables and Vegetable Products | 0.06 mg | 1% |
| 2547 | Leeks (bulb and lower-leaf portion), boiled, drained | Vegetables and Vegetable Products | 0.06 mg | 1% |
| 2548 | Pepper, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.06 mg | 1% |
| 2549 | Alcohol, table wine, rosé (11.5% alcohol by volume) | Beverages | 0.06 mg | 1% |
| 2550 | Alcohol, cocktail, whisky sour mix, bottled, whisky added | Beverages | 0.06 mg | 1% |
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