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 2701–2750 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2701 | Pear, asian, raw | Fruits and fruit juices | 0.02 mg | 0% |
| 2702 | Apple juice, canned or bottled, added vitamin C | Fruits and fruit juices | 0.02 mg | 0% |
| 2703 | Pickles, cucumber, sour | Vegetables and Vegetable Products | 0.02 mg | 0% |
| 2704 | Pickles, cucumber, sour, low sodium | Vegetables and Vegetable Products | 0.02 mg | 0% |
| 2705 | Alcohol, whisky (43% alcohol by volume) | Beverages | 0.02 mg | 0% |
| 2706 | Coffee, brewed, prepared with tap water | Beverages | 0.02 mg | 0% |
| 2707 | Lemonade, white, frozen concentrate, water added | Beverages | 0.02 mg | 0% |
| 2708 | Tea, brewed | Beverages | 0.02 mg | 0% |
| 2709 | Carbonated drinks, cola, fast-food cola | Beverages | 0.02 mg | 0% |
| 2710 | Coffee, instant, sweetened, French flavour, powder, water added | Beverages | 0.02 mg | 0% |
| 2711 | Juice drink, cranberry-apple, vitamin C added, bottled | Beverages | 0.02 mg | 0% |
| 2712 | Malt beverage, includes non-alcoholic beer (<0.5% alcohol by volume) | Beverages | 0.02 mg | 0% |
| 2713 | Drink, orange, vitamin C added, canned | Beverages | 0.02 mg | 0% |
| 2714 | Drink, orange, vitamin C added, frozen concentrate, water added | Beverages | 0.02 mg | 0% |
| 2715 | Juice, cocktail, cranberry, vitamin C added, frozen concentrate, water added | Beverages | 0.02 mg | 0% |
| 2716 | Leavening agent, baking powder, double acting, phosphate | Baked Products | 0.02 mg | 0% |
| 2717 | Dessert, pudding, vanilla, dry mix, regular, unprepared | Sweets | 0.02 mg | 0% |
| 2718 | Icing (frosting), white, fluffy, dry mix, prepared with water | Sweets | 0.02 mg | 0% |
| 2719 | Dessert, frozen, ices, water, lime | Sweets | 0.02 mg | 0% |
| 2720 | Dessert, pudding, lemon, dry mix, regular, unprepared | Sweets | 0.02 mg | 0% |
| 2721 | Sweets, syrups, corn, high-fructose | Sweets | 0.02 mg | 0% |
| 2722 | Candies, Skittles | Sweets | 0.02 mg | 0% |
| 2723 | Coffee, brewed, prepared with municipal water, decaffeinated | Beverages | 0.02 mg | 0% |
| 2724 | Tea, brewed, prepared with tap water, decaffeinated | Beverages | 0.02 mg | 0% |
| 2725 | Sports drink, fruit flavour, low calorie, ready-to-drink | Beverages | 0.02 mg | 0% |
| 2726 | Drink, breakfast type, orange, ready-to-drink | Beverages | 0.02 mg | 0% |
| 2727 | Coffee, instant, powder, with whitener and artificial sweetener | Beverages | 0.02 mg | 0% |
| 2728 | Juice drink, cranberry-apple low calorie, with vitamin C added | Beverages | 0.02 mg | 0% |
| 2729 | Alcohol, rice (sake) | Beverages | 0.02 mg | 0% |
| 2730 | Vegetable oil, corn, peanut and olive | Fats and Oils | 0.02 mg | 0% |
| 2731 | Cocktail mix, non-alcoholic, concentrated, frozen | Beverages | 0.02 mg | 0% |
| 2732 | Dessert, frozen, juice, orange | Sweets | 0.02 mg | 0% |
| 2733 | Grains, tapioca, pearl, cooked | Cereals, Grains and Pasta | 0.02 mg | 0% |
| 2734 | Mango, nectar, canned | Fruits and fruit juices | 0.02 mg | 0% |
| 2735 | Drink, fruit punch, frozen concentrate, water added | Beverages | 0.02 mg | 0% |
| 2736 | Juice drink, orange | Beverages | 0.02 mg | 0% |
| 2737 | Salad dressing, sweet and sour | Fats and Oils | 0.02 mg | 0% |
| 2738 | Alcohol, cocktail, margarita | Beverages | 0.02 mg | 0% |
| 2739 | Beverage, coconut water, unsweetened, ready-to-drink | Beverages | 0.02 mg | 0% |
| 2740 | Juice drink, orange, Calorie-reduced | Beverages | 0.02 mg | 0% |
| 2741 | Soup, broth, vegetable, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.02 mg | 0% |
| 2742 | Vinegar, distilled (white) | Spices and Herbs | 0.01 mg | 0% |
| 2743 | Vanilla extract, imitation, without alcohol | Spices and Herbs | 0.01 mg | 0% |
| 2744 | Vegetable oil, peanut | Fats and Oils | 0.01 mg | 0% |
| 2745 | Vegetable oil, soybean | Fats and Oils | 0.01 mg | 0% |
| 2746 | Alcohol, beer, light (4% alcohol by volume) | Beverages | 0.01 mg | 0% |
| 2747 | Coffee, instant, regular, powder, water added | Beverages | 0.01 mg | 0% |
| 2748 | Coffee, instant, decaffeinated, powder, water added | Beverages | 0.01 mg | 0% |
| 2749 | Coffee, instant with chicory, powder, water added | Beverages | 0.01 mg | 0% |
| 2750 | Coffee substitute, cereal grain beverage, powder, water added | Beverages | 0.01 mg | 0% |
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