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 3051–3100 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3051 | Pancakes, plain, reduced fat | Baked Products | 0.52 mg | 5% | USDA_SR |
| 3052 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE (LACTOSE FREE) ready-to-feed, with ARA and DHA | Baby Foods | 0.52 mg | 5% | USDA_SR |
| 3053 | Pasta with Sliced Franks in Tomato Sauce, canned entree | Meals, Entrees, and Side Dishes | 0.52 mg | 5% | USDA_SR |
| 3054 | Infant formula, GERBER, GOOD START 2, PROTECT PLUS, ready-to-feed | Baby Foods | 0.52 mg | 5% | USDA_SR |
| 3055 | Infant Formula, GERBER GOOD START 2, GENTLE PLUS, ready-to-feed | Baby Foods | 0.52 mg | 5% | USDA_SR |
| 3056 | Infant formula, GERBER, GOOD START, PROTECT PLUS, ready-to-feed | Baby Foods | 0.52 mg | 5% | USDA_SR |
| 3057 | Nuts, chestnuts, european, raw, unpeeled | Nut and Seed Products | 0.52 mg | 5% | USDA_SR |
| 3058 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 0.52 mg | 5% | USDA_SR |
| 3059 | Onions, welsh, raw | Vegetables and Vegetable Products | 0.52 mg | 5% | USDA_SR |
| 3060 | Mushroom, white, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 0.52 mg | 5% | USDA_SR |
| 3061 | Mushrooms, white, raw | Vegetables and Vegetable Products | 0.52 mg | 5% | USDA_SR |
| 3062 | Keikitos (muffins), Latino bakery item | Baked Products | 0.52 mg | 5% | USDA_SR |
| 3063 | Pie crust, deep dish, frozen, baked, made with enriched flour | Baked Products | 0.52 mg | 5% | USDA_SR |
| 3064 | Lettuce, spring mix (mesclun) | Vegetables and Vegetable Products | 0.52 mg | 5% | CNF |
| 3065 | Pasta with sliced franks in tomato sauce, canned | Mixed Dishes | 0.52 mg | 5% | CNF |
| 3066 | Tofu, silken, soft | Legumes and Legume Products | 0.52 mg | 5% | CNF |
| 3067 | Nuts, European chestnuts (sweet), raw, unpeeled | Nuts and Seeds | 0.52 mg | 5% | CNF |
| 3068 | Mushroom, white, raw | Vegetables and Vegetable Products | 0.52 mg | 5% | CNF |
| 3069 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 0.52 mg | 5% | CNF |
| 3070 | Onion, Welsh, raw | Vegetables and Vegetable Products | 0.52 mg | 5% | CNF |
| 3071 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 0.52 mg | 5% | CNF |
| 3072 | Beans, cannellini, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.52 mg | 5% | USDA_FF |
| 3073 | Mushroom, crimini | Vegetables and Vegetable Products | 0.51 mg | 5% | USDA_FF |
| 3074 | Tomato, paste, canned, without salt added | Vegetables and Vegetable Products | 0.51 mg | 5% | USDA_FF |
| 3075 | Mushrooms, white button | Vegetables and Vegetable Products | 0.51 mg | 5% | USDA_FF |
| 3076 | Mushrooms, white button | Vegetables and Vegetable Products | 0.51 mg | 5% | USDA_FF |
| 3077 | Pie crust, standard-type, frozen, ready-to-bake, enriched, baked | Baked Products | 0.51 mg | 5% | USDA_SR |
| 3078 | Beverages, coffee substitute, cereal grain beverage, powder | Beverages | 0.51 mg | 5% | USDA_SR |
| 3079 | Bread, gluten-free, white, made with tapioca starch and brown rice flour | Baked Products | 0.51 mg | 5% | USDA_SR |
| 3080 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 0.51 mg | 5% | USDA_SR |
| 3081 | Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry | Breakfast Cereals | 0.51 mg | 5% | USDA_SR |
| 3082 | Cake, sponge, commercially prepared | Baked Products | 0.51 mg | 5% | USDA_SR |
| 3083 | BURGER KING, french toast sticks | Fast Foods | 0.51 mg | 5% | USDA_SR |
| 3084 | Fast foods, french toast sticks | Fast Foods | 0.51 mg | 5% | USDA_SR |
| 3085 | Pasta, cooked, unenriched, with added salt | Cereal Grains and Pasta | 0.51 mg | 5% | USDA_SR |
| 3086 | BURGER KING, Onion Rings | Fast Foods | 0.51 mg | 5% | USDA_SR |
| 3087 | McDONALD'S, french fries | Fast Foods | 0.51 mg | 5% | USDA_SR |
| 3088 | Fast foods, onion rings, breaded and fried | Fast Foods | 0.51 mg | 5% | USDA_SR |
| 3089 | Nuts, acorns, raw | Nut and Seed Products | 0.51 mg | 5% | USDA_SR |
| 3090 | Potatoes, microwaved, cooked, in skin, skin with salt | Vegetables and Vegetable Products | 0.51 mg | 5% | USDA_SR |
| 3091 | Vegetables, mixed, canned, solids and liquids | Vegetables and Vegetable Products | 0.51 mg | 5% | USDA_SR |
| 3092 | Potatoes, microwaved, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 0.51 mg | 5% | USDA_SR |
| 3093 | Restaurant, family style, french fries | Restaurant Foods | 0.51 mg | 5% | USDA_SR |
| 3094 | Pasta, cooked, enriched, with added salt | Cereal Grains and Pasta | 0.51 mg | 5% | USDA_SR |
| 3095 | Pasta, cooked, enriched, without added salt | Cereal Grains and Pasta | 0.51 mg | 5% | USDA_SR |
| 3096 | Tangerines, (mandarin oranges), canned, juice pack | Fruits and Fruit Juices | 0.51 mg | 5% | USDA_SR |
| 3097 | Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added | Vegetables and Vegetable Products | 0.51 mg | 5% | USDA_SR |
| 3098 | Restaurant, family style, onion rings | Restaurant Foods | 0.51 mg | 5% | USDA_SR |
| 3099 | Pasta, cooked, unenriched, without added salt | Cereal Grains and Pasta | 0.51 mg | 5% | USDA_SR |
| 3100 | Taro shoots, raw | Vegetables and Vegetable Products | 0.51 mg | 5% | USDA_SR |
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