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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3151 | Candies, jellybeans | Sweets | 0.05 mg | 0% |
| 3152 | Candied fruit | Fruits and Fruit Juices | 0.05 mg | 0% |
| 3153 | Grapefruit juice, pink, raw | Fruits and Fruit Juices | 0.05 mg | 0% |
| 3154 | Lemon juice, raw | Fruits and Fruit Juices | 0.05 mg | 0% |
| 3155 | Babyfood, banana apple dessert, strained | Baby Foods | 0.05 mg | 0% |
| 3156 | Babyfood, banana no tapioca, strained | Baby Foods | 0.05 mg | 0% |
| 3157 | Jams, preserves, marmalade, reduced sugar | Sweets | 0.05 mg | 0% |
| 3158 | Salad Dressing, mayonnaise-like, fat-free | Fats and Oils | 0.05 mg | 0% |
| 3159 | Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate, prepared with water | Beverages | 0.04 mg | 0% |
| 3160 | Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 80 proof | Beverages | 0.04 mg | 0% |
| 3161 | Grapes, american type (slip skin), raw | Fruits and Fruit Juices | 0.04 mg | 0% |
| 3162 | Beverages, tea, herb, brewed, chamomile | Beverages | 0.04 mg | 0% |
| 3163 | Beverages, cranberry-apricot juice drink, bottled | Beverages | 0.04 mg | 0% |
| 3164 | Beverages, OCEAN SPRAY, White Cranberry Strawberry Flavored Juice Drink | Beverages | 0.04 mg | 0% |
| 3165 | Beverages, Apple juice drink, light, fortified with vitamin C | Beverages | 0.04 mg | 0% |
| 3166 | Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water without added ascorbic acid | Fruits and Fruit Juices | 0.04 mg | 0% |
| 3167 | Apples, raw, without skin, cooked, microwave | Fruits and Fruit Juices | 0.04 mg | 0% |
| 3168 | Apples, raw, without skin, cooked, boiled | Fruits and Fruit Juices | 0.04 mg | 0% |
| 3169 | Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 100 proof | Beverages | 0.04 mg | 0% |
| 3170 | Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 94 proof | Beverages | 0.04 mg | 0% |
| 3171 | Oil, industrial, palm kernel (hydrogenated), filling fat | Fats and Oils | 0.04 mg | 0% |
| 3172 | Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product | Fats and Oils | 0.04 mg | 0% |
| 3173 | Vinegar, cider | Spices and Herbs | 0.04 mg | 0% |
| 3174 | Beverages, tea, herb, other than chamomile, brewed | Beverages | 0.04 mg | 0% |
| 3175 | Beverages, orange and apricot juice drink, canned | Beverages | 0.04 mg | 0% |
| 3176 | Lemonade, frozen concentrate, white | Beverages | 0.04 mg | 0% |
| 3177 | Beverages, carbonated, pepper-type, contains caffeine | Beverages | 0.04 mg | 0% |
| 3178 | Beverages, carbonated, SPRITE, lemon-lime, without caffeine | Beverages | 0.04 mg | 0% |
| 3179 | Alcoholic beverage, creme de menthe, 72 proof | Beverages | 0.04 mg | 0% |
| 3180 | Alcoholic beverage, whiskey sour, prepared with water, whiskey and powder mix | Beverages | 0.04 mg | 0% |
| 3181 | Grapefruit juice, pink or red, with added calcium | Fruits and Fruit Juices | 0.04 mg | 0% |
| 3182 | Oil, industrial, palm and palm kernel, filling fat (non-hydrogenated) | Fats and Oils | 0.04 mg | 0% |
| 3183 | Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners | Fats and Oils | 0.04 mg | 0% |
| 3184 | Oil, industrial, palm kernel (hydrogenated) , used for whipped toppings, non-dairy | Fats and Oils | 0.04 mg | 0% |
| 3185 | Babyfood, fruit, applesauce, junior | Baby Foods | 0.04 mg | 0% |
| 3186 | Beverages, fruit juice drink, greater than 3% juice, high vitamin C | Beverages | 0.04 mg | 0% |
| 3187 | Beverages, tea, hibiscus, brewed | Beverages | 0.04 mg | 0% |
| 3188 | Beverages, fruit juice drink, greater than 3% fruit juice, high vitamin C and added thiamin | Beverages | 0.04 mg | 0% |
| 3189 | Beverages, Fruit flavored drink, reduced sugar, greater than 3% fruit juice, high vitamin C, added calcium | Beverages | 0.04 mg | 0% |
| 3190 | Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 90 proof | Beverages | 0.04 mg | 0% |
| 3191 | Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 86 proof | Beverages | 0.04 mg | 0% |
| 3192 | Beverages, citrus fruit juice drink, frozen concentrate, prepared with water | Beverages | 0.04 mg | 0% |
| 3193 | Beverages, cranberry-grape juice drink, bottled | Beverages | 0.04 mg | 0% |
| 3194 | Apples, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 0.04 mg | 0% |
| 3195 | Apples, raw, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.04 mg | 0% |
| 3196 | Babyfood, juice, apple and grape | Baby Foods | 0.04 mg | 0% |
| 3197 | Babyfood, juice, prune and orange | Baby Foods | 0.04 mg | 0% |
| 3198 | Babyfood, apple-banana juice | Baby Foods | 0.04 mg | 0% |
| 3199 | Babyfood, juice, fruit punch, with calcium | Baby Foods | 0.04 mg | 0% |
| 3200 | Babyfood, dessert, fruit dessert, without ascorbic acid, strained | Baby Foods | 0.04 mg | 0% |
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