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 2951–3000 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2951 | DENNY'S, onion rings | Restaurant Foods | 0.55 mg | 5% | USDA_SR |
| 2952 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.55 mg | 5% | USDA_SR |
| 2953 | CRACKER BARREL, onion rings, thick-cut | Restaurant Foods | 0.55 mg | 5% | USDA_SR |
| 2954 | Candies, MARS SNACKFOOD US, 3 MUSKETEERS Bar | Sweets | 0.55 mg | 5% | USDA_SR |
| 2955 | Van's, Gluten Free, Totally Original Pancakes | Baked Products | 0.55 mg | 5% | USDA_SR |
| 2956 | Beans, lima, baby, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.55 mg | 5% | CNF |
| 2957 | Candies, bars, 3 Musketeers | Sweets | 0.55 mg | 5% | CNF |
| 2958 | Toaster pastry, brown sugar and cinnamon | Baked Products | 0.55 mg | 5% | CNF |
| 2959 | Cookie, ginger snap | Baked Products | 0.55 mg | 5% | CNF |
| 2960 | Cookie, fudge, cake-type | Baked Products | 0.55 mg | 5% | CNF |
| 2961 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil | Vegetables and Vegetable Products | 0.55 mg | 5% | CNF |
| 2962 | Beans, lima, baby, frozen, boiled, drained | Vegetables and Vegetable Products | 0.55 mg | 5% | CNF |
| 2963 | Potato, O'brien, frozen, prepared | Vegetables and Vegetable Products | 0.55 mg | 5% | CNF |
| 2964 | Fig, dried, uncooked | Fruits and fruit juices | 0.55 mg | 5% | CNF |
| 2965 | Cereal, hot, oats, instant: maple and brown sugar, prepared, Quaker | Breakfast cereals | 0.55 mg | 5% | CNF |
| 2966 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 0.54 mg | 5% | USDA_SR |
| 2967 | Beans, black turtle, mature seeds, canned | Legumes and Legume Products | 0.54 mg | 5% | USDA_SR |
| 2968 | Danish pastry, raspberry, unenriched | Baked Products | 0.54 mg | 5% | USDA_SR |
| 2969 | Muffins, corn, commercially prepared | Baked Products | 0.54 mg | 5% | USDA_SR |
| 2970 | McDONALD'S, McFLURRY with M&M'S CANDIES | Fast Foods | 0.54 mg | 5% | USDA_SR |
| 2971 | Danish pastry, lemon, unenriched | Baked Products | 0.54 mg | 5% | USDA_SR |
| 2972 | Danish pastry, fruit, unenriched (includes apple, cinnamon, raisin, strawberry) | Baked Products | 0.54 mg | 5% | USDA_SR |
| 2973 | Pancakes, blueberry, prepared from recipe | Baked Products | 0.54 mg | 5% | USDA_SR |
| 2974 | Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) | Baked Products | 0.54 mg | 5% | USDA_SR |
| 2975 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 0.54 mg | 5% | USDA_SR |
| 2976 | Cookies, chocolate chip, commercially prepared, soft-type | Baked Products | 0.54 mg | 5% | USDA_SR |
| 2977 | Fast foods, miniature cinnamon rolls | Fast Foods | 0.54 mg | 5% | USDA_SR |
| 2978 | Zwieback | Baby Foods | 0.54 mg | 5% | USDA_SR |
| 2979 | WENDY'S, french fries | Fast Foods | 0.54 mg | 5% | USDA_SR |
| 2980 | Broccoli raab, cooked | Vegetables and Vegetable Products | 0.54 mg | 5% | USDA_SR |
| 2981 | Taro, shoots, cooked, with salt | Vegetables and Vegetable Products | 0.54 mg | 5% | USDA_SR |
| 2982 | Taro shoots, cooked, without salt | Vegetables and Vegetable Products | 0.54 mg | 5% | USDA_SR |
| 2983 | Corn, sweet, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.54 mg | 5% | USDA_SR |
| 2984 | Corn, sweet, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.54 mg | 5% | USDA_SR |
| 2985 | Potato flour | Vegetables and Vegetable Products | 0.54 mg | 5% | USDA_SR |
| 2986 | Asparagus, raw | Vegetables and Vegetable Products | 0.54 mg | 5% | USDA_SR |
| 2987 | Van's, Gluten Free, Totally Original Waffles | Baked Products | 0.54 mg | 5% | USDA_SR |
| 2988 | Beans, black, mature seeds, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.54 mg | 5% | CNF |
| 2989 | Indien, samosa, vegetarian | Mixed Dishes | 0.54 mg | 5% | CNF |
| 2990 | Soup, lentil, homemade | Soups, Sauces and Gravies | 0.54 mg | 5% | CNF |
| 2991 | Taro shoots, cooked, with salt | Vegetables and Vegetable Products | 0.54 mg | 5% | CNF |
| 2992 | Zwieback | Babyfoods | 0.54 mg | 5% | CNF |
| 2993 | Corn, sweet, white, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 0.54 mg | 5% | CNF |
| 2994 | Corn, sweet, white, on or off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.54 mg | 5% | CNF |
| 2995 | Fast foods, Miniature cinnamon rolls | Fast Foods | 0.54 mg | 5% | CNF |
| 2996 | Broccoli raab (rapini), cooked | Vegetables and Vegetable Products | 0.54 mg | 5% | CNF |
| 2997 | Fast foods, dessert, burrito with fruit (apple or cherry) | Fast Foods | 0.54 mg | 5% | CNF |
| 2998 | Pancake, blueberry, homemade | Baked Products | 0.54 mg | 5% | CNF |
| 2999 | Muffin, corn, commercial | Baked Products | 0.54 mg | 5% | CNF |
| 3000 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 0.54 mg | 5% | CNF |
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