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 2851–2900 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2851 | Moth beans, boiled, salted | Legumes and Legume Products | 0.59 mg | 5% | CNF |
| 2852 | Moth beans, boiled | Legumes and Legume Products | 0.59 mg | 5% | CNF |
| 2853 | Nuts, coconut milk (liquid from grated meat and water), frozen | Nuts and Seeds | 0.59 mg | 5% | CNF |
| 2854 | Parsnip, raw | Vegetables and Vegetable Products | 0.59 mg | 5% | CNF |
| 2855 | Waxgourd (Chinese perserving melon), boiled, drained | Vegetables and Vegetable Products | 0.59 mg | 5% | CNF |
| 2856 | Cornsalad (lamb's lettuce), raw | Vegetables and Vegetable Products | 0.59 mg | 5% | CNF |
| 2857 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 0.59 mg | 5% | CNF |
| 2858 | Babyfood, snack, biscuit, mixed grain | Babyfoods | 0.59 mg | 5% | CNF |
| 2859 | Cookies, shortbread, commercially prepared, pecan | Baked Products | 0.58 mg | 5% | USDA_SR |
| 2860 | Cake, chocolate, commercially prepared with chocolate frosting, in-store bakery | Baked Products | 0.58 mg | 5% | USDA_SR |
| 2861 | Refried beans, canned, traditional, reduced sodium | Legumes and Legume Products | 0.58 mg | 5% | USDA_SR |
| 2862 | Bread, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 0.58 mg | 5% | USDA_SR |
| 2863 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, ready-to-feed | Baby Foods | 0.58 mg | 5% | USDA_SR |
| 2864 | Cookies, chocolate sandwich, with creme filling, special dietary | Baked Products | 0.58 mg | 5% | USDA_SR |
| 2865 | Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated | Baked Products | 0.58 mg | 5% | USDA_SR |
| 2866 | Refried beans, canned, traditional style | Legumes and Legume Products | 0.58 mg | 5% | USDA_SR |
| 2867 | Peas and carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.58 mg | 5% | USDA_SR |
| 2868 | Peas and carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.58 mg | 5% | USDA_SR |
| 2869 | Broadbeans, immature seeds, raw | Vegetables and Vegetable Products | 0.58 mg | 5% | USDA_SR |
| 2870 | Peas and onions, canned, solids and liquids | Vegetables and Vegetable Products | 0.58 mg | 5% | USDA_SR |
| 2871 | Candies, fudge, chocolate marshmallow, prepared-from-recipe | Sweets | 0.58 mg | 5% | USDA_SR |
| 2872 | Seaweed, agar, raw | Vegetables and Vegetable Products | 0.58 mg | 5% | USDA_SR |
| 2873 | Okra, raw | Vegetables and Vegetable Products | 0.58 mg | 5% | USDA_SR |
| 2874 | Snack, potato chips, made from dried potatoes, plain | Snacks | 0.58 mg | 5% | USDA_SR |
| 2875 | Udi's, Gluten Free, Soft & Hearty Whole Grain Bread | Baked Products | 0.58 mg | 5% | USDA_SR |
| 2876 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 0.58 mg | 5% | USDA_SR |
| 2877 | Refried beans, canned, reduced sodium | Legumes and Legume Products | 0.58 mg | 5% | CNF |
| 2878 | Candies, fudge, chocolate marshmallow, homemade | Sweets | 0.58 mg | 5% | CNF |
| 2879 | Snacks, potato chips, dried potatoes, plain | Snacks | 0.58 mg | 5% | CNF |
| 2880 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 0.58 mg | 5% | CNF |
| 2881 | Cookie, shortbread, pecan, commercial | Baked Products | 0.58 mg | 5% | CNF |
| 2882 | Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 0.58 mg | 5% | CNF |
| 2883 | Refried beans, canned | Legumes and Legume Products | 0.58 mg | 5% | CNF |
| 2884 | Seaweed, agar, raw | Vegetables and Vegetable Products | 0.58 mg | 5% | CNF |
| 2885 | Peas and onions, canned, solids and liquid | Vegetables and Vegetable Products | 0.58 mg | 5% | CNF |
| 2886 | Peas and carrots, canned, solids and liquid | Vegetables and Vegetable Products | 0.58 mg | 5% | CNF |
| 2887 | Okra (gumbo), raw | Vegetables and Vegetable Products | 0.58 mg | 5% | CNF |
| 2888 | Broadbeans (fava beans), fresh, raw | Vegetables and Vegetable Products | 0.58 mg | 5% | CNF |
| 2889 | Doughnuts, cake-type, chocolate, sugared or glazed | Baked Products | 0.57 mg | 5% | USDA_SR |
| 2890 | Bread, irish soda, prepared from recipe | Baked Products | 0.57 mg | 5% | USDA_SR |
| 2891 | Bread, cornbread, dry mix, enriched (includes corn muffin mix) | Baked Products | 0.57 mg | 5% | USDA_SR |
| 2892 | Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water | Breakfast Cereals | 0.57 mg | 5% | USDA_SR |
| 2893 | Cereals, MALT-O-MEAL, original, plain, dry | Breakfast Cereals | 0.57 mg | 5% | USDA_SR |
| 2894 | Shake, fast food, vanilla | Beverages | 0.57 mg | 5% | USDA_SR |
| 2895 | Bread, cornbread, dry mix, unenriched (includes corn muffin mix) | Baked Products | 0.57 mg | 5% | USDA_SR |
| 2896 | Bulgur, cooked | Cereal Grains and Pasta | 0.57 mg | 5% | USDA_SR |
| 2897 | Nuts, chestnuts, european, roasted | Nut and Seed Products | 0.57 mg | 5% | USDA_SR |
| 2898 | Peaches, dried, sulfured, uncooked | Fruits and Fruit Juices | 0.57 mg | 5% | USDA_SR |
| 2899 | T.G.I. FRIDAY'S, french fries | Restaurant Foods | 0.57 mg | 5% | USDA_SR |
| 2900 | Mushrooms, white, stir-fried | Vegetables and Vegetable Products | 0.57 mg | 5% | USDA_SR |
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