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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2901 | Salad dressing, thousand island dressing, fat-free | Fats and Oils | 0.09 mg | 1% |
| 2902 | Cranberries, raw | Fruits and Fruit Juices | 0.09 mg | 1% |
| 2903 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces, and Gravies | 0.09 mg | 1% |
| 2904 | Babyfood, pears, dices, toddler | Baby Foods | 0.09 mg | 1% |
| 2905 | Soup, tomato, canned, prepared with equal volume water, commercial | Soups, Sauces, and Gravies | 0.09 mg | 1% |
| 2906 | Babyfood, juice, orange and banana | Baby Foods | 0.09 mg | 1% |
| 2907 | Babyfood, fruit, prunes with tapioca, without ascorbic acid, strained | Baby Foods | 0.09 mg | 1% |
| 2908 | Puddings, vanilla, dry mix, regular, with added oil | Sweets | 0.09 mg | 1% |
| 2909 | Onions, frozen, whole, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 1% |
| 2910 | Onions, frozen, whole, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.09 mg | 1% |
| 2911 | Butterbur, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.09 mg | 1% |
| 2912 | Puddings, banana, dry mix, regular, with added oil | Sweets | 0.09 mg | 1% |
| 2913 | Pears, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.09 mg | 1% |
| 2914 | Peaches, canned, extra light syrup, solids and liquids (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.09 mg | 1% |
| 2915 | Peaches, canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.09 mg | 1% |
| 2916 | Melons, honeydew, raw | Fruits and Fruit Juices | 0.09 mg | 1% |
| 2917 | Mangos, raw | Fruits and Fruit Juices | 0.09 mg | 1% |
| 2918 | Plums, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.09 mg | 1% |
| 2919 | Peppers, hot pickled, canned | Vegetables and Vegetable Products | 0.09 mg | 1% |
| 2920 | Puddings, banana, dry mix, regular | Sweets | 0.09 mg | 1% |
| 2921 | Butterbur, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 1% |
| 2922 | Taro, tahitian, raw | Vegetables and Vegetable Products | 0.09 mg | 1% |
| 2923 | Pears, canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.09 mg | 1% |
| 2924 | Peaches, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.09 mg | 1% |
| 2925 | Peaches, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.09 mg | 1% |
| 2926 | Peaches, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.09 mg | 1% |
| 2927 | Candies, divinity, prepared-from-recipe | Sweets | 0.09 mg | 1% |
| 2928 | Peppers, chili, green, canned | Vegetables and Vegetable Products | 0.09 mg | 1% |
| 2929 | Peaches, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.09 mg | 1% |
| 2930 | Blueberries, canned, light syrup, drained | Fruits and Fruit Juices | 0.09 mg | 1% |
| 2931 | Strawberries, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.09 mg | 1% |
| 2932 | Sweeteners, tabletop, fructose, liquid | Sweets | 0.09 mg | 1% |
| 2933 | Candies, KIT KAT Wafer Bar | Sweets | 0.09 mg | 1% |
| 2934 | Lemon juice from concentrate, bottled, CONCORD | Fruits and Fruit Juices | 0.09 mg | 1% |
| 2935 | Nance, frozen, unsweetened | Fruits and Fruit Juices | 0.09 mg | 1% |
| 2936 | Pomegranate juice, bottled | Fruits and Fruit Juices | 0.09 mg | 1% |
| 2937 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.08 mg | 1% |
| 2938 | Beverages, Wine, non-alcoholic | Beverages | 0.08 mg | 1% |
| 2939 | Beverages, Carob-flavor beverage mix, powder | Beverages | 0.08 mg | 1% |
| 2940 | Cherries, sweet, canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.08 mg | 1% |
| 2941 | Apricots, canned, extra light syrup pack, with skin, solids and liquids (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.08 mg | 1% |
| 2942 | Grapefruit, sections, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.08 mg | 1% |
| 2943 | Grapefruit, sections, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.08 mg | 1% |
| 2944 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.08 mg | 1% |
| 2945 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.08 mg | 1% |
| 2946 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids | Fruits and Fruit Juices | 0.08 mg | 1% |
| 2947 | Vinegar, balsamic | Spices and Herbs | 0.08 mg | 1% |
| 2948 | Beverages, Malt liquor beverage | Beverages | 0.08 mg | 1% |
| 2949 | Babyfood, fruit, pears, strained | Baby Foods | 0.08 mg | 1% |
| 2950 | Babyfood, cereal, rice, with applesauce and bananas, strained | Baby Foods | 0.08 mg | 1% |
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