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 3001–3050 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3001 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 0.54 mg | 5% | CNF |
| 3002 | Cookie, chocolate chip, soft type, commercial | Baked Products | 0.54 mg | 5% | CNF |
| 3003 | Beans, black turtle, mature seeds, canned, solids and liquid | Legumes and Legume Products | 0.54 mg | 5% | CNF |
| 3004 | Potato flour | Vegetables and Vegetable Products | 0.54 mg | 5% | CNF |
| 3005 | Taro shoots, cooked | Vegetables and Vegetable Products | 0.54 mg | 5% | CNF |
| 3006 | Asparagus, raw | Vegetables and Vegetable Products | 0.54 mg | 5% | CNF |
| 3007 | Waffles, plain, frozen, ready -to-heat, toasted | Baked Products | 0.53 mg | 5% | USDA_SR |
| 3008 | Tortillas, ready-to-bake or -fry, flour, refrigerated | Baked Products | 0.53 mg | 5% | USDA_SR |
| 3009 | Snacks, sweet potato chips, unsalted | Snacks | 0.53 mg | 5% | USDA_SR |
| 3010 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt | Breakfast Cereals | 0.53 mg | 5% | USDA_SR |
| 3011 | Blackberries, raw | Fruits and Fruit Juices | 0.53 mg | 5% | USDA_SR |
| 3012 | Cereals, farina, unenriched, dry | Breakfast Cereals | 0.53 mg | 5% | USDA_SR |
| 3013 | Infant formula, PBM PRODUCTS, store brand, soy, ready-to-feed | Baby Foods | 0.53 mg | 5% | USDA_SR |
| 3014 | Fast foods, sundae, caramel | Fast Foods | 0.53 mg | 5% | USDA_SR |
| 3015 | Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt | Breakfast Cereals | 0.53 mg | 5% | USDA_SR |
| 3016 | Puff pastry, frozen, ready-to-bake | Baked Products | 0.53 mg | 5% | USDA_SR |
| 3017 | Infant formula, PBM PRODUCTS, store brand, ready-to-feed | Baby Foods | 0.53 mg | 5% | USDA_SR |
| 3018 | Infant formula, NESTLE, GOOD START SUPREME, with iron, DHA and ARA, prepared from liquid concentrate | Baby Foods | 0.53 mg | 5% | USDA_SR |
| 3019 | Infant formula, NESTLE, GOOD START SUPREME, with iron, DHA and ARA, ready-to-feed | Baby Foods | 0.53 mg | 5% | USDA_SR |
| 3020 | Babyfood, cookies, arrowroot | Baby Foods | 0.53 mg | 5% | USDA_SR |
| 3021 | Candies, soft fruit and nut squares | Sweets | 0.53 mg | 5% | USDA_SR |
| 3022 | Mushrooms, portabella, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 0.53 mg | 5% | USDA_SR |
| 3023 | Tennis Bread, plain (Apache) | American Indian/Alaska Native Foods | 0.53 mg | 5% | USDA_SR |
| 3024 | Corn, sweet, white, canned, cream style, no salt added | Vegetables and Vegetable Products | 0.53 mg | 5% | USDA_SR |
| 3025 | Corn, sweet, yellow, canned, cream style, no salt added | Vegetables and Vegetable Products | 0.53 mg | 5% | USDA_SR |
| 3026 | Okra, frozen, unprepared | Vegetables and Vegetable Products | 0.53 mg | 5% | USDA_SR |
| 3027 | Mushrooms, portabella, raw | Vegetables and Vegetable Products | 0.53 mg | 5% | USDA_SR |
| 3028 | Corn, yellow, whole kernel, frozen, microwaved | Vegetables and Vegetable Products | 0.53 mg | 5% | USDA_SR |
| 3029 | Corn, sweet, yellow, canned, cream style, regular pack | Vegetables and Vegetable Products | 0.53 mg | 5% | USDA_SR |
| 3030 | Oat bran, cooked | Cereal Grains and Pasta | 0.53 mg | 5% | USDA_SR |
| 3031 | Spinach, raw | Vegetables and Vegetable Products | 0.53 mg | 5% | USDA_SR |
| 3032 | Tangerines, (mandarin oranges), canned, juice pack, drained | Fruits and Fruit Juices | 0.53 mg | 5% | USDA_SR |
| 3033 | Corn, sweet, yellow, frozen, kernels cut off the cob, microwaved | Vegetables and Vegetable Products | 0.53 mg | 5% | CNF |
| 3034 | Muffin, carrot, commercial | Baked Products | 0.53 mg | 5% | CNF |
| 3035 | Cake, chocolate, pudding-type, dry mix, prepared, with chocolate icing (frosting) | Baked Products | 0.53 mg | 5% | CNF |
| 3036 | Corn, sweet, canned, cream style, unsalted | Vegetables and Vegetable Products | 0.53 mg | 5% | CNF |
| 3037 | Snacks, sweet potato chips, unsalted | Snacks | 0.53 mg | 5% | CNF |
| 3038 | Candies, soft fruit and nut squares | Sweets | 0.53 mg | 5% | CNF |
| 3039 | Tangerine, (mandarin), canned, juice pack, drained | Fruits and fruit juices | 0.53 mg | 5% | CNF |
| 3040 | Mushroom, portabella (portobello), raw | Vegetables and Vegetable Products | 0.53 mg | 5% | CNF |
| 3041 | Fast foods, dessert, sundae, caramel | Fast Foods | 0.53 mg | 5% | CNF |
| 3042 | Grains, oat bran, cooked | Cereals, Grains and Pasta | 0.53 mg | 5% | CNF |
| 3043 | Waffle, plain, frozen, ready-to-heat, toasted | Baked Products | 0.53 mg | 5% | CNF |
| 3044 | Puff pastry, frozen, ready-to-bake | Baked Products | 0.53 mg | 5% | CNF |
| 3045 | Corn, sweet, canned, cream style | Vegetables and Vegetable Products | 0.53 mg | 5% | CNF |
| 3046 | Spinach, raw | Vegetables and Vegetable Products | 0.53 mg | 5% | CNF |
| 3047 | Okra (gumbo), frozen, unprepared | Vegetables and Vegetable Products | 0.53 mg | 5% | CNF |
| 3048 | Blackberry, raw | Fruits and fruit juices | 0.53 mg | 5% | CNF |
| 3049 | Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 0.53 mg | 5% | USDA_FF |
| 3050 | MORI-NU, Tofu, silken, soft | Legumes and Legume Products | 0.52 mg | 5% | USDA_SR |
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