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 3101–3150 of 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3101 | Fruit juice smoothie, NAKED JUICE, GREEN MACHINE | Fruits and Fruit Juices | 0.06 mg | 1% |
| 3102 | Orange Pineapple Juice Blend | Fruits and Fruit Juices | 0.06 mg | 1% |
| 3103 | Nance, canned, syrup, drained | Fruits and Fruit Juices | 0.06 mg | 1% |
| 3104 | Lemons, raw, without peel | Fruits and Fruit Juices | 0.06 mg | 1% |
| 3105 | Carbonated beverage, low calorie, other than cola or pepper, with sodium saccharin, without caffeine | Beverages | 0.05 mg | 0% |
| 3106 | Beverages, orange breakfast drink, ready-to-drink, with added nutrients | Beverages | 0.05 mg | 0% |
| 3107 | Beverages, carbonated, ginger ale | Beverages | 0.05 mg | 0% |
| 3108 | Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.05 mg | 0% |
| 3109 | Grapes, canned, thompson seedless, water pack, solids and liquids | Fruits and Fruit Juices | 0.05 mg | 0% |
| 3110 | Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 0.05 mg | 0% |
| 3111 | Grapefruit juice, white, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.05 mg | 0% |
| 3112 | Soup, onion, dry, mix, prepared with water | Soups, Sauces, and Gravies | 0.05 mg | 0% |
| 3113 | Beverages, coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 0.05 mg | 0% |
| 3114 | Apples, frozen, unsweetened, heated (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.05 mg | 0% |
| 3115 | Apples, canned, sweetened, sliced, drained, heated | Fruits and Fruit Juices | 0.05 mg | 0% |
| 3116 | Beverages, FUZE, orange mango, fortified with vitamins A, C, E, B6 | Beverages | 0.05 mg | 0% |
| 3117 | Grapefruit juice, white, raw | Fruits and Fruit Juices | 0.05 mg | 0% |
| 3118 | Babyfood, fruit, apricot with tapioca, strained | Baby Foods | 0.05 mg | 0% |
| 3119 | Babyfood, tropical fruit medley | Baby Foods | 0.05 mg | 0% |
| 3120 | Beverages, Energy drink, ROCKSTAR | Beverages | 0.05 mg | 0% |
| 3121 | Beverages, coffee, brewed, espresso, restaurant-prepared | Beverages | 0.05 mg | 0% |
| 3122 | Apples, frozen, unsweetened, unheated (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.05 mg | 0% |
| 3123 | Apples, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 0.05 mg | 0% |
| 3124 | Apples, raw, without skin | Fruits and Fruit Juices | 0.05 mg | 0% |
| 3125 | Babyfood, dessert, tropical fruit, junior | Baby Foods | 0.05 mg | 0% |
| 3126 | Babyfood, dessert, fruit dessert, without ascorbic acid, junior | Baby Foods | 0.05 mg | 0% |
| 3127 | Babyfood, juice, apple and prune | Baby Foods | 0.05 mg | 0% |
| 3128 | Babyfood, cherry cobbler, junior | Baby Foods | 0.05 mg | 0% |
| 3129 | Babyfood, fruit, applesauce with banana, junior | Baby Foods | 0.05 mg | 0% |
| 3130 | Peppers, sweet, green, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 0% |
| 3131 | Peppers, sweet, green, frozen, chopped, boiled, drained, without salt | Vegetables and Vegetable Products | 0.05 mg | 0% |
| 3132 | Papaya, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.05 mg | 0% |
| 3133 | Loquats, raw | Fruits and Fruit Juices | 0.05 mg | 0% |
| 3134 | Tea, herbal, brewed, Hohoysi (Hopi) | American Indian/Alaska Native Foods | 0.05 mg | 0% |
| 3135 | Toppings, pineapple | Sweets | 0.05 mg | 0% |
| 3136 | Puddings, lemon, dry mix, instant | Sweets | 0.05 mg | 0% |
| 3137 | Frozen novelties, fruit and juice bars | Sweets | 0.05 mg | 0% |
| 3138 | Peaches, frozen, sliced, sweetened | Fruits and Fruit Juices | 0.05 mg | 0% |
| 3139 | Passion-fruit juice, purple, raw | Fruits and Fruit Juices | 0.05 mg | 0% |
| 3140 | Orange juice, raw (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.05 mg | 0% |
| 3141 | Longans, raw | Fruits and Fruit Juices | 0.05 mg | 0% |
| 3142 | Pie fillings, canned, cherry | Sweets | 0.05 mg | 0% |
| 3143 | Peppers, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 0% |
| 3144 | Peppers, sweet, red, frozen, chopped, boiled, drained, without salt | Vegetables and Vegetable Products | 0.05 mg | 0% |
| 3145 | Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium | Fruits and Fruit Juices | 0.05 mg | 0% |
| 3146 | Apples, raw, gala, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.05 mg | 0% |
| 3147 | Juice, apple and grape blend, with added ascorbic acid | Fruits and Fruit Juices | 0.05 mg | 0% |
| 3148 | Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY | Fruits and Fruit Juices | 0.05 mg | 0% |
| 3149 | Jujube, raw | Fruits and Fruit Juices | 0.05 mg | 0% |
| 3150 | Babyfood, grape juice, no sugar, canned | Baby Foods | 0.05 mg | 0% |
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