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 2551–2600 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2551 | Crackers, matzo, plain | Baked Products | 0.68 mg | 6% | USDA_SR |
| 2552 | Avocados, raw, California | Fruits and Fruit Juices | 0.68 mg | 6% | USDA_SR |
| 2553 | Sauce, pesto, CLASSICO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 0.68 mg | 6% | USDA_SR |
| 2554 | Toddler formula, MEAD JOHNSON, ENFAGROW PREMIUM (formerly ENFAMIL, LIPIL, NEXT STEP), ready-to-feed | Baby Foods | 0.68 mg | 6% | USDA_SR |
| 2555 | Peas, green, canned, drained solids, rinsed in tap water | Vegetables and Vegetable Products | 0.68 mg | 6% | USDA_SR |
| 2556 | Tortilla, blue corn, Sakwavikaviki (Hopi) | American Indian/Alaska Native Foods | 0.68 mg | 6% | USDA_SR |
| 2557 | Rice, white, steamed, Chinese restaurant | Cereal Grains and Pasta | 0.68 mg | 6% | USDA_SR |
| 2558 | Peas, green, canned, drained solids, rinsed | Vegetables and Vegetable Products | 0.68 mg | 6% | CNF |
| 2559 | Cereal, ready to eat, Corn Flakes, Selection | Breakfast cereals | 0.68 mg | 6% | CNF |
| 2560 | Grains, rice, white, steamed, Chinese restaurant | Cereals, Grains and Pasta | 0.68 mg | 6% | CNF |
| 2561 | Fast foods, hot dog with chili | Fast Foods | 0.68 mg | 6% | CNF |
| 2562 | Cracker, standard snack type, low sodium | Baked Products | 0.68 mg | 6% | CNF |
| 2563 | Waffle, plain, homemade | Baked Products | 0.68 mg | 6% | CNF |
| 2564 | Cracker, matzo, plain | Baked Products | 0.68 mg | 6% | CNF |
| 2565 | Avocado, raw, california | Fruits and fruit juices | 0.68 mg | 6% | CNF |
| 2566 | Cookies, chocolate, made with rice cereal | Baked Products | 0.67 mg | 6% | USDA_SR |
| 2567 | Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.67 mg | 6% | USDA_SR |
| 2568 | Cookies, oatmeal sandwich, with creme filling | Baked Products | 0.67 mg | 6% | USDA_SR |
| 2569 | BURGER KING, Vanilla Shake | Fast Foods | 0.67 mg | 6% | USDA_SR |
| 2570 | Nuts, acorns, dried | Nut and Seed Products | 0.67 mg | 6% | USDA_SR |
| 2571 | Nuts, ginkgo nuts, dried | Nut and Seed Products | 0.67 mg | 6% | USDA_SR |
| 2572 | Nuts, coconut milk, raw (liquid expressed from grated meat and water) | Nut and Seed Products | 0.67 mg | 6% | USDA_SR |
| 2573 | Peas, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.67 mg | 6% | USDA_SR |
| 2574 | Peas, green, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.67 mg | 6% | USDA_SR |
| 2575 | Mushrooms, straw, canned, drained solids | Vegetables and Vegetable Products | 0.67 mg | 6% | USDA_SR |
| 2576 | Grape leaves, raw | Vegetables and Vegetable Products | 0.67 mg | 6% | USDA_SR |
| 2577 | Restaurant, Latino, black bean soup | Restaurant Foods | 0.67 mg | 6% | USDA_SR |
| 2578 | Soup, black bean, ready-to-serve | Soups, Sauces and Gravies | 0.67 mg | 6% | CNF |
| 2579 | Salad, Greek, homemade | Mixed Dishes | 0.67 mg | 6% | CNF |
| 2580 | Blueberry, wild, frozen | Fruits and fruit juices | 0.67 mg | 6% | CNF |
| 2581 | Peas, green, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.67 mg | 6% | CNF |
| 2582 | Bread, cornbread (also corn muffin mix), dry mix, prepared | Baked Products | 0.67 mg | 6% | CNF |
| 2583 | Mushroom, straw, canned, drained solids | Vegetables and Vegetable Products | 0.67 mg | 6% | CNF |
| 2584 | Grape leaves (vine leaves), raw | Vegetables and Vegetable Products | 0.67 mg | 6% | CNF |
| 2585 | Nuts, coconut milk (liquid from grated meat and water), raw | Nuts and Seeds | 0.67 mg | 6% | CNF |
| 2586 | Nuts, ginkgo nuts, dried | Nuts and Seeds | 0.67 mg | 6% | CNF |
| 2587 | Nuts, acorns, dried | Nuts and Seeds | 0.67 mg | 6% | CNF |
| 2588 | Peas, green, frozen, boiled, drained | Vegetables and Vegetable Products | 0.67 mg | 6% | CNF |
| 2589 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.66 mg | 6% | USDA_FF |
| 2590 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.66 mg | 6% | USDA_FF |
| 2591 | Hush puppies, prepared from recipe | Baked Products | 0.66 mg | 6% | USDA_SR |
| 2592 | Bread, reduced-calorie, rye | Baked Products | 0.66 mg | 6% | USDA_SR |
| 2593 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, with iron, liquid concentrate not reconstituted, with ARA and DHA | Baby Foods | 0.66 mg | 6% | USDA_SR |
| 2594 | Infant formula, MEAD JOHNSON, PREGESTIMIL, with iron, with ARA and DHA, prepared from powder | Baby Foods | 0.66 mg | 6% | USDA_SR |
| 2595 | Infant formula, MEAD JOHNSON, Pregestimil 20 Calories, ready to feed, with ARA and DHA | Baby Foods | 0.66 mg | 6% | USDA_SR |
| 2596 | Infant formula, MEAD JOHNSON, Gentlease, ready to feed, with ARA and DHA | Baby Foods | 0.66 mg | 6% | USDA_SR |
| 2597 | Infant formula, MEAD JOHNSON, Enfamil Reguline, ready to feed, with ARA and DHA | Baby Foods | 0.66 mg | 6% | USDA_SR |
| 2598 | Infant formula, MEAD JOHNSON, ENFAMIL, AR, ready-to-feed, with ARA and DHA | Baby Foods | 0.66 mg | 6% | USDA_SR |
| 2599 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, with iron, ready-to-feed, with ARA and DHA | Baby Foods | 0.66 mg | 6% | USDA_SR |
| 2600 | Infant formula, MEAD JOHNSON, ENFAMIL, Infant, ready-to-feed, with ARA and DHA | Baby Foods | 0.66 mg | 6% | USDA_SR |
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