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 2751–2800 of 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2751 | Rutabagas, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2752 | Peppers, sweet, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2753 | Vegetable juice cocktail, low sodium, canned | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2754 | Peppers, sweet, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2755 | Onions, frozen, whole, unprepared | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2756 | Tomatoes, red, ripe, canned, packed in tomato juice, no salt added | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2757 | Peppers, sweet, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2758 | Peppers, sweet, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2759 | Vegetable juice cocktail, canned | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2760 | Turnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2761 | Tomatoes, red, ripe, canned, packed in tomato juice | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2762 | Pineapple, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.12 mg | 1% |
| 2763 | Mulberries, raw | Fruits and Fruit Juices | 0.12 mg | 1% |
| 2764 | Babyfood, dessert, banana pudding, strained | Baby Foods | 0.12 mg | 1% |
| 2765 | Babyfood, GERBER, Banana with orange medley | Baby Foods | 0.12 mg | 1% |
| 2766 | Tapioca, pearl, dry | Cereal Grains and Pasta | 0.12 mg | 1% |
| 2767 | Candies, toffee, prepared-from-recipe | Sweets | 0.12 mg | 1% |
| 2768 | Pickles, cucumber, sweet (includes bread and butter pickles) | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2769 | Eggplant, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2770 | Leeks, (bulb and lower leaf-portion), raw | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2771 | Jerusalem-artichokes, raw | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2772 | Eggplant, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2773 | Pineapple, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.12 mg | 1% |
| 2774 | Pineapple, canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.12 mg | 1% |
| 2775 | Pineapple, raw, all varieties | Fruits and Fruit Juices | 0.12 mg | 1% |
| 2776 | Stew, moose (Alaska Native) | American Indian/Alaska Native Foods | 0.12 mg | 1% |
| 2777 | Noodles, japanese, soba, cooked | Cereal Grains and Pasta | 0.12 mg | 1% |
| 2778 | Squash, winter, butternut, frozen, cooked, boiled, without salt | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2779 | Rutabagas, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2780 | Pineapple, raw, extra sweet variety | Fruits and Fruit Juices | 0.12 mg | 1% |
| 2781 | Blueberries, wild, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.12 mg | 1% |
| 2782 | Prickly pears, raw | Fruits and Fruit Juices | 0.12 mg | 1% |
| 2783 | Sauce, ready-to-serve, pepper or hot | Soups, Sauces, and Gravies | 0.11 mg | 1% |
| 2784 | Beverages, coffee, instant, decaffeinated, powder | Beverages | 0.11 mg | 1% |
| 2785 | Apricots, canned, light syrup pack, with skin, solids and liquids | Fruits and Fruit Juices | 0.11 mg | 1% |
| 2786 | Apricots, canned, juice pack, with skin, solids and liquids | Fruits and Fruit Juices | 0.11 mg | 1% |
| 2787 | Apricots, canned, water pack, without skin, solids and liquids | Fruits and Fruit Juices | 0.11 mg | 1% |
| 2788 | Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils | Fats and Oils | 0.11 mg | 1% |
| 2789 | Vanilla extract | Spices and Herbs | 0.11 mg | 1% |
| 2790 | Beverages, Acai berry drink, fortified | Beverages | 0.11 mg | 1% |
| 2791 | Grapes, muscadine, raw | Fruits and Fruit Juices | 0.11 mg | 1% |
| 2792 | Gooseberries, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.11 mg | 1% |
| 2793 | Figs, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.11 mg | 1% |
| 2794 | Figs, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.11 mg | 1% |
| 2795 | Figs, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.11 mg | 1% |
| 2796 | Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy | Fats and Oils | 0.11 mg | 1% |
| 2797 | Babyfood, vegetables, sweet potatoes, junior | Baby Foods | 0.11 mg | 1% |
| 2798 | Alcoholic beverages, wine, rose | Beverages | 0.11 mg | 1% |
| 2799 | Elderberries, raw | Fruits and Fruit Juices | 0.11 mg | 1% |
| 2800 | Apricots, canned, heavy syrup pack, with skin, solids and liquids | Fruits and Fruit Juices | 0.11 mg | 1% |
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