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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3051 | Plums, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.07 mg | 1% |
| 3052 | Squash, Indian, raw (Navajo) | American Indian/Alaska Native Foods | 0.07 mg | 1% |
| 3053 | Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana | Fruits and Fruit Juices | 0.07 mg | 1% |
| 3054 | Orange juice, chilled, includes from concentrate, with added calcium and vitamins A, D, E | Fruits and Fruit Juices | 0.07 mg | 1% |
| 3055 | Cherries, sour, canned, water pack, drained | Fruits and Fruit Juices | 0.07 mg | 1% |
| 3056 | Oil, flaxseed, cold pressed | Fats and Oils | 0.07 mg | 1% |
| 3057 | Beverages, NESTEA, tea, black, ready-to-drink, lemon | Beverages | 0.06 mg | 1% |
| 3058 | Alcoholic beverage, whiskey sour, prepared from item 14028 | Beverages | 0.06 mg | 1% |
| 3059 | Alcoholic beverage, whiskey sour, canned | Beverages | 0.06 mg | 1% |
| 3060 | Grapefruit juice, white, canned, sweetened | Fruits and Fruit Juices | 0.06 mg | 1% |
| 3061 | Blueberries, frozen, sweetened | Fruits and Fruit Juices | 0.06 mg | 1% |
| 3062 | Alcoholic beverage, whiskey sour | Beverages | 0.06 mg | 1% |
| 3063 | Beverages, drink mix, QUAKER OATS, GATORADE, orange flavor, powder | Beverages | 0.06 mg | 1% |
| 3064 | Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate. | Beverages | 0.06 mg | 1% |
| 3065 | Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick | Fats and Oils | 0.06 mg | 1% |
| 3066 | Beverages, pineapple and orange juice drink, canned | Beverages | 0.06 mg | 1% |
| 3067 | Beverages, pineapple and grapefruit juice drink, canned | Beverages | 0.06 mg | 1% |
| 3068 | Babyfood, GERBER, 3rd Foods, apple, mango and kiwi | Baby Foods | 0.06 mg | 1% |
| 3069 | Vanilla extract, imitation, alcohol | Spices and Herbs | 0.06 mg | 1% |
| 3070 | Beverages, Horchata, as served in restaurant | Beverages | 0.06 mg | 1% |
| 3071 | Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.06 mg | 1% |
| 3072 | Cherries, sour, red, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.06 mg | 1% |
| 3073 | Apples, dehydrated (low moisture), sulfured, stewed | Fruits and Fruit Juices | 0.06 mg | 1% |
| 3074 | Salad dressing, italian dressing, commercial, reduced fat | Fats and Oils | 0.06 mg | 1% |
| 3075 | Babyfood, juice, orange | Baby Foods | 0.06 mg | 1% |
| 3076 | Babyfood, fruit, guava and papaya with tapioca, strained | Baby Foods | 0.06 mg | 1% |
| 3077 | Babyfood, fruit, bananas with tapioca, strained | Baby Foods | 0.06 mg | 1% |
| 3078 | Jams and preserves, apricot | Sweets | 0.06 mg | 1% |
| 3079 | Butterbur, canned | Vegetables and Vegetable Products | 0.06 mg | 1% |
| 3080 | Peppers, sweet, green, sauteed | Vegetables and Vegetable Products | 0.06 mg | 1% |
| 3081 | Peppers, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.06 mg | 1% |
| 3082 | Oranges, raw, California, valencias | Fruits and Fruit Juices | 0.06 mg | 1% |
| 3083 | Cornstarch | Cereal Grains and Pasta | 0.06 mg | 1% |
| 3084 | Frostings, glaze, prepared-from-recipe | Sweets | 0.06 mg | 1% |
| 3085 | Jams and preserves | Sweets | 0.06 mg | 1% |
| 3086 | Passion-fruit juice, yellow, raw | Fruits and Fruit Juices | 0.06 mg | 1% |
| 3087 | Jams and preserves, no sugar (with sodium saccharin), any flavor | Sweets | 0.06 mg | 1% |
| 3088 | Puddings, vanilla, dry mix, instant | Sweets | 0.06 mg | 1% |
| 3089 | Toppings, strawberry | Sweets | 0.06 mg | 1% |
| 3090 | Peppers, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.06 mg | 1% |
| 3091 | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.06 mg | 1% |
| 3092 | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.06 mg | 1% |
| 3093 | Fruit juice smoothie, ODWALLA, ORIGINAL SUPERFOOD | Fruits and Fruit Juices | 0.06 mg | 1% |
| 3094 | Juice, apple, grape and pear blend, with added ascorbic acid and calcium | Fruits and Fruit Juices | 0.06 mg | 1% |
| 3095 | Clementines, raw | Fruits and Fruit Juices | 0.06 mg | 1% |
| 3096 | Feijoa, raw | Fruits and Fruit Juices | 0.06 mg | 1% |
| 3097 | Strawberries, frozen, sweetened, sliced | Fruits and Fruit Juices | 0.06 mg | 1% |
| 3098 | Rose-apples, raw | Fruits and Fruit Juices | 0.06 mg | 1% |
| 3099 | Lime juice, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.06 mg | 1% |
| 3100 | Syrup, fruit flavored | Sweets | 0.06 mg | 1% |
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