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 2901–2950 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2901 | Tortillas, ready-to-bake or -fry, flour, shelf stable | Baked Products | 0.57 mg | 5% | USDA_SR |
| 2902 | Bread, Irish soda, homemade | Baked Products | 0.57 mg | 5% | CNF |
| 2903 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 0.57 mg | 5% | CNF |
| 2904 | Grains, bulgur, cooked | Cereals, Grains and Pasta | 0.57 mg | 5% | CNF |
| 2905 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 0.57 mg | 5% | CNF |
| 2906 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 0.57 mg | 5% | CNF |
| 2907 | Nuts, European chestnuts (sweet), roasted | Nuts and Seeds | 0.57 mg | 5% | CNF |
| 2908 | Peach, dried halves, sulphured, uncooked | Fruits and fruit juices | 0.57 mg | 5% | CNF |
| 2909 | Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 0.56 mg | 5% | USDA_FF |
| 2910 | Beans, pinto, mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 0.56 mg | 5% | USDA_SR |
| 2911 | Beans, pinto, mature seeds, canned, solids and liquids | Legumes and Legume Products | 0.56 mg | 5% | USDA_SR |
| 2912 | Pancakes, plain, prepared from recipe | Baked Products | 0.56 mg | 5% | USDA_SR |
| 2913 | Cookies, chocolate chip, refrigerated dough, baked | Baked Products | 0.56 mg | 5% | USDA_SR |
| 2914 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber | Baby Foods | 0.56 mg | 5% | USDA_SR |
| 2915 | McDONALD'S, Hot Fudge Sundae | Fast Foods | 0.56 mg | 5% | USDA_SR |
| 2916 | Cereals ready-to-eat, chocolate-flavored frosted puffed corn | Breakfast Cereals | 0.56 mg | 5% | USDA_SR |
| 2917 | Okara | Legumes and Legume Products | 0.56 mg | 5% | USDA_SR |
| 2918 | Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch | Baked Products | 0.56 mg | 5% | USDA_SR |
| 2919 | Nuts, coconut milk, canned (liquid expressed from grated meat and water) | Nut and Seed Products | 0.56 mg | 5% | USDA_SR |
| 2920 | Radish seeds, sprouted, raw | Vegetables and Vegetable Products | 0.56 mg | 5% | USDA_SR |
| 2921 | Chives, raw | Vegetables and Vegetable Products | 0.56 mg | 5% | USDA_SR |
| 2922 | Pasta, fresh-refrigerated, plain, cooked | Cereal Grains and Pasta | 0.56 mg | 5% | USDA_SR |
| 2923 | Corn, sweet, white, canned, cream style, regular pack | Vegetables and Vegetable Products | 0.56 mg | 5% | USDA_SR |
| 2924 | Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.56 mg | 5% | USDA_SR |
| 2925 | Schar, Gluten-Free, Classic White Rolls | Baked Products | 0.56 mg | 5% | USDA_SR |
| 2926 | Candies, fudge, vanilla with nuts | Sweets | 0.56 mg | 5% | USDA_SR |
| 2927 | Beans, pinto, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.56 mg | 5% | CNF |
| 2928 | Cookie, chocolate chip, refrigerated dough, baked | Baked Products | 0.56 mg | 5% | CNF |
| 2929 | Pasta, fresh-refrigerated, plain, cooked | Cereals, Grains and Pasta | 0.56 mg | 5% | CNF |
| 2930 | Candies, fudge, vanilla, with nuts, homemade | Sweets | 0.56 mg | 5% | CNF |
| 2931 | Pancake, plain, homemade | Baked Products | 0.56 mg | 5% | CNF |
| 2932 | Okara | Legumes and Legume Products | 0.56 mg | 5% | CNF |
| 2933 | Beans, pinto, canned, solids and liquid | Legumes and Legume Products | 0.56 mg | 5% | CNF |
| 2934 | Nuts, coconut milk (liquid from grated meat and water), canned | Nuts and Seeds | 0.56 mg | 5% | CNF |
| 2935 | Kale, raw | Vegetables and Vegetable Products | 0.56 mg | 5% | CNF |
| 2936 | Radish seeds, sprouted, with seed, raw | Vegetables and Vegetable Products | 0.56 mg | 5% | CNF |
| 2937 | Spinach, frozen, unprepared | Vegetables and Vegetable Products | 0.56 mg | 5% | CNF |
| 2938 | Chives, raw | Vegetables and Vegetable Products | 0.56 mg | 5% | CNF |
| 2939 | Cereal, ready to eat, Puffed Rice, unsweenened, Quaker | Breakfast cereals | 0.56 mg | 5% | CNF |
| 2940 | Corn, sweet, yellow and white kernels, fresh, raw | Vegetables and Vegetable Products | 0.56 mg | 5% | USDA_FF |
| 2941 | Cookies, gingersnaps | Baked Products | 0.55 mg | 5% | USDA_SR |
| 2942 | Cookies, fudge, cake-type (includes trolley cakes) | Baked Products | 0.55 mg | 5% | USDA_SR |
| 2943 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.55 mg | 5% | USDA_SR |
| 2944 | Pancakes, gluten-free, frozen, ready-to-heat | Baked Products | 0.55 mg | 5% | USDA_SR |
| 2945 | Soup, black bean, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.55 mg | 5% | USDA_SR |
| 2946 | Toaster pastries, brown-sugar-cinnamon | Baked Products | 0.55 mg | 5% | USDA_SR |
| 2947 | Syrup, NESTLE, chocolate | Sweets | 0.55 mg | 5% | USDA_SR |
| 2948 | Potatoes, o'brien, frozen, prepared | Vegetables and Vegetable Products | 0.55 mg | 5% | USDA_SR |
| 2949 | Frozen novelties, No Sugar Added, FUDGSICLE pops | Sweets | 0.55 mg | 5% | USDA_SR |
| 2950 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.55 mg | 5% | USDA_SR |
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