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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2851 | Apricots, canned, extra heavy syrup pack, without skin, solids and liquids | Fruits and Fruit Juices | 0.10 mg | 1% |
| 2852 | Apricots, canned, heavy syrup pack, without skin, solids and liquids | Fruits and Fruit Juices | 0.10 mg | 1% |
| 2853 | Acerola juice, raw | Fruits and Fruit Juices | 0.10 mg | 1% |
| 2854 | Acerola, (west indian cherry), raw | Fruits and Fruit Juices | 0.10 mg | 1% |
| 2855 | Salad dressing, french dressing, fat-free | Fats and Oils | 0.10 mg | 1% |
| 2856 | Babyfood, fruit, prunes with tapioca, without ascorbic acid, junior | Baby Foods | 0.10 mg | 1% |
| 2857 | Sauce, teriyaki, ready-to-serve | Soups, Sauces, and Gravies | 0.10 mg | 1% |
| 2858 | Salad dressing, russian dressing, low calorie | Fats and Oils | 0.10 mg | 1% |
| 2859 | Salad dressing, sesame seed dressing, regular | Fats and Oils | 0.10 mg | 1% |
| 2860 | Babyfood, fruit, bananas with apples and pears, strained | Baby Foods | 0.10 mg | 1% |
| 2861 | Babyfood, fruit and vegetable, apple and sweet potato | Baby Foods | 0.10 mg | 1% |
| 2862 | Squash, winter, hubbard, cooked, boiled, mashed, with salt | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 2863 | Taro, tahitian, cooked, without salt | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 2864 | Nuts, coconut water (liquid from coconuts) | Nut and Seed Products | 0.10 mg | 1% |
| 2865 | Taro, tahitian, cooked, with salt | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 2866 | Pumpkin, flowers, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 2867 | Plums, raw | Fruits and Fruit Juices | 0.10 mg | 1% |
| 2868 | Mammy-apple, (mamey), raw | Fruits and Fruit Juices | 0.10 mg | 1% |
| 2869 | Squash, winter, hubbard, cooked, boiled, mashed, without salt | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 2870 | Pumpkin flowers, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 2871 | Pineapple, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.10 mg | 1% |
| 2872 | Pears, raw | Fruits and Fruit Juices | 0.10 mg | 1% |
| 2873 | Passion-fruit, (granadilla), purple, raw | Fruits and Fruit Juices | 0.10 mg | 1% |
| 2874 | Stew/soup, caribou (Alaska Native) | American Indian/Alaska Native Foods | 0.10 mg | 1% |
| 2875 | Pickles, cucumber, dill, reduced sodium | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 2876 | Pickles, cucumber, dill or kosher dill | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 2877 | Sugar-apples, (sweetsop), raw | Fruits and Fruit Juices | 0.10 mg | 1% |
| 2878 | Rhubarb, frozen, uncooked | Fruits and Fruit Juices | 0.10 mg | 1% |
| 2879 | Puddings, all flavors except chocolate, low calorie, instant, dry mix | Sweets | 0.10 mg | 1% |
| 2880 | Cranberry juice, unsweetened | Fruits and Fruit Juices | 0.10 mg | 1% |
| 2881 | Naranjilla (lulo) pulp, frozen, unsweetened | Fruits and Fruit Juices | 0.10 mg | 1% |
| 2882 | Pears, raw, green anjou (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.10 mg | 1% |
| 2883 | Cherries, sweet, canned, pitted, heavy syrup, drained | Fruits and Fruit Juices | 0.10 mg | 1% |
| 2884 | Pineapple, canned, juice pack, drained | Fruits and Fruit Juices | 0.10 mg | 1% |
| 2885 | Watermelon, raw | Fruits and Fruit Juices | 0.10 mg | 1% |
| 2886 | Tamarinds, raw | Fruits and Fruit Juices | 0.10 mg | 1% |
| 2887 | Soursop, raw | Fruits and Fruit Juices | 0.10 mg | 1% |
| 2888 | Sapodilla, raw | Fruits and Fruit Juices | 0.10 mg | 1% |
| 2889 | Rhubarb, raw | Fruits and Fruit Juices | 0.10 mg | 1% |
| 2890 | Pie fillings, blueberry, canned | Sweets | 0.10 mg | 1% |
| 2891 | Pie, peach | Baked Products | 0.09 mg | 1% |
| 2892 | Beverages, carbonated, cola, regular | Beverages | 0.09 mg | 1% |
| 2893 | Snacks, Pretzels, gluten- free made with cornstarch and potato flour | Snacks | 0.09 mg | 1% |
| 2894 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.09 mg | 1% |
| 2895 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.09 mg | 1% |
| 2896 | Sauce, enchilada, red, mild, ready to serve | Soups, Sauces, and Gravies | 0.09 mg | 1% |
| 2897 | Sauce, sweet and sour, ready-to-serve | Soups, Sauces, and Gravies | 0.09 mg | 1% |
| 2898 | Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt | Breakfast Cereals | 0.09 mg | 1% |
| 2899 | Grapefruit, sections, canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.09 mg | 1% |
| 2900 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids | Fruits and Fruit Juices | 0.09 mg | 1% |
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