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 3151–3200 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3151 | Beet greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.50 mg | 5% | CNF |
| 3152 | Hot chocolate, cocoa, without sugar, mix, powder, prepared with water | Beverages | 0.50 mg | 5% | CNF |
| 3153 | Snacks, RICE KRISPIES SQUARES | Snacks | 0.50 mg | 5% | CNF |
| 3154 | Yautia (tannier), raw | Vegetables and Vegetable Products | 0.50 mg | 5% | CNF |
| 3155 | Fast foods, side dish, potato, french-fried in vegetable oil | Fast Foods | 0.50 mg | 5% | CNF |
| 3156 | Pasta, spaghetti, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 0.50 mg | 5% | CNF |
| 3157 | Pasta, macaroni, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 0.50 mg | 5% | CNF |
| 3158 | Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 0.50 mg | 5% | CNF |
| 3159 | Cookie, chocolate chip, refrigerated dough | Baked Products | 0.50 mg | 5% | CNF |
| 3160 | Bread, Boston brown, canned | Baked Products | 0.50 mg | 5% | CNF |
| 3161 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.50 mg | 5% | CNF |
| 3162 | Waterchestnuts, Chinese, raw | Vegetables and Vegetable Products | 0.50 mg | 5% | CNF |
| 3163 | Succotash, canned with whole kernel corn, solids and liquid | Vegetables and Vegetable Products | 0.50 mg | 5% | CNF |
| 3164 | Coriander (cilantro), raw | Vegetables and Vegetable Products | 0.50 mg | 5% | CNF |
| 3165 | Beet greens, boiled, drained | Vegetables and Vegetable Products | 0.50 mg | 5% | CNF |
| 3166 | Soup, onion, canned, condensed | Soups, Sauces and Gravies | 0.50 mg | 5% | CNF |
| 3167 | Mushroom, beech | Vegetables and Vegetable Products | 0.50 mg | 5% | USDA_FF |
| 3168 | Crackers, standard snack-type, regular | Baked Products | 0.49 mg | 4% | USDA_SR |
| 3169 | Cookies, shortbread, commercially prepared, plain | Baked Products | 0.49 mg | 4% | USDA_SR |
| 3170 | Cookies, shortbread, reduced fat | Baked Products | 0.49 mg | 4% | USDA_SR |
| 3171 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, ready-to-feed | Baby Foods | 0.49 mg | 4% | USDA_SR |
| 3172 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, ready-to-feed | Baby Foods | 0.49 mg | 4% | USDA_SR |
| 3173 | Phyllo dough | Baked Products | 0.49 mg | 4% | USDA_SR |
| 3174 | Pie, lemon meringue, commercially prepared | Baked Products | 0.49 mg | 4% | USDA_SR |
| 3175 | Cookies, oatmeal, commercially prepared, special dietary | Baked Products | 0.49 mg | 4% | USDA_SR |
| 3176 | Infant formula, ABBOTT NUTRITION, SIMILAC, ALIMENTUM, ADVANCE, ready-to-feed, with ARA and DHA | Baby Foods | 0.49 mg | 4% | USDA_SR |
| 3177 | Infant formula, ABBOTT NUTRITION, SIMILAC, ALIMENTUM, with iron, ready-to-feed | Baby Foods | 0.49 mg | 4% | USDA_SR |
| 3178 | POPEYES, biscuit | Fast Foods | 0.49 mg | 4% | USDA_SR |
| 3179 | Bread, cinnamon | Baked Products | 0.49 mg | 4% | USDA_SR |
| 3180 | Cookies, chocolate sandwich, with creme filling, reduced fat | Baked Products | 0.49 mg | 4% | USDA_SR |
| 3181 | Cake, snack cakes, not chocolate, with icing or filling, low-fat, with added fiber | Baked Products | 0.49 mg | 4% | USDA_SR |
| 3182 | Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, ready-to-feed, with ARA and DHA | Baby Foods | 0.49 mg | 4% | USDA_SR |
| 3183 | Infant formula, ABBOTT NUTRITION, SIMILAC, Expert Care, Diarrhea, ready- to- feed with ARA and DHA | Baby Foods | 0.49 mg | 4% | USDA_SR |
| 3184 | Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, ready-to-feed, with ARA and DHA | Baby Foods | 0.49 mg | 4% | USDA_SR |
| 3185 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, ready-to-feed | Baby Foods | 0.49 mg | 4% | USDA_SR |
| 3186 | Nuts, chestnuts, european, raw, peeled | Nut and Seed Products | 0.49 mg | 4% | USDA_SR |
| 3187 | Peas, edible-podded, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
| 3188 | Vegetables, mixed, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
| 3189 | Peas, edible-podded, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
| 3190 | Vegetables, mixed, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
| 3191 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
| 3192 | Potatoes, baked, skin only, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
| 3193 | Okra, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
| 3194 | Potatoes, baked, skin, without salt | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
| 3195 | Lima beans, immature seeds, frozen, fordhook, unprepared | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
| 3196 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 0.49 mg | 4% | USDA_SR |
| 3197 | Rice, white, long-grain, regular, unenriched, cooked without salt | Cereal Grains and Pasta | 0.49 mg | 4% | USDA_SR |
| 3198 | Rice, white, long-grain, regular, cooked, enriched, with salt | Cereal Grains and Pasta | 0.49 mg | 4% | USDA_SR |
| 3199 | Rice, white, long-grain, precooked or instant, enriched, prepared | Cereal Grains and Pasta | 0.49 mg | 4% | USDA_SR |
| 3200 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
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