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 3201–3250 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3201 | Okra, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
| 3202 | Artichokes, (globe or french), raw | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
| 3203 | APPLEBEE'S, french fries | Restaurant Foods | 0.49 mg | 4% | USDA_SR |
| 3204 | Rice, white, long-grain, regular, cooked, unenriched, with salt | Cereal Grains and Pasta | 0.49 mg | 4% | USDA_SR |
| 3205 | Rice, white, long-grain, regular, enriched, cooked | Cereal Grains and Pasta | 0.49 mg | 4% | USDA_SR |
| 3206 | Drumstick leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
| 3207 | Drumstick leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
| 3208 | Blueberries, dried, sweetened | Fruits and Fruit Juices | 0.49 mg | 4% | USDA_SR |
| 3209 | Candies, KRACKEL Chocolate Bar | Sweets | 0.49 mg | 4% | USDA_SR |
| 3210 | Blueberry, dried, sweetened | Fruits and fruit juices | 0.49 mg | 4% | CNF |
| 3211 | Dessert, pudding, rice, with raisins, homemade | Sweets | 0.49 mg | 4% | CNF |
| 3212 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker | Breakfast cereals | 0.49 mg | 4% | CNF |
| 3213 | Artichoke, canned | Vegetables and Vegetable Products | 0.49 mg | 4% | CNF |
| 3214 | Vegetables, mixed, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% | CNF |
| 3215 | Spinach, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% | CNF |
| 3216 | Potato, skin, baked, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% | CNF |
| 3217 | Peas, edible-podded (snow peas), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% | CNF |
| 3218 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% | CNF |
| 3219 | Drumstick (horseradish-tree), leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% | CNF |
| 3220 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 0.49 mg | 4% | CNF |
| 3221 | Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker | Breakfast cereals | 0.49 mg | 4% | CNF |
| 3222 | Grains, rice, white, long-grain, regular, cooked, salted | Cereals, Grains and Pasta | 0.49 mg | 4% | CNF |
| 3223 | Grains, rice, white, long-grain, regular, cooked | Cereals, Grains and Pasta | 0.49 mg | 4% | CNF |
| 3224 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, prepared | Cereals, Grains and Pasta | 0.49 mg | 4% | CNF |
| 3225 | Dessert, frozen yogourt, chocolate, soft-serve | Sweets | 0.49 mg | 4% | CNF |
| 3226 | Candies, bars, Krackel | Sweets | 0.49 mg | 4% | CNF |
| 3227 | Cracker, standard snack-type | Baked Products | 0.49 mg | 4% | CNF |
| 3228 | Phyllo dough | Baked Products | 0.49 mg | 4% | CNF |
| 3229 | Pie, lemon meringue, commercial | Baked Products | 0.49 mg | 4% | CNF |
| 3230 | Cookie, shortbread, plain, commercial | Baked Products | 0.49 mg | 4% | CNF |
| 3231 | Nuts, European chestnuts (sweet), raw, peeled | Nuts and Seeds | 0.49 mg | 4% | CNF |
| 3232 | Potato, skin, baked | Vegetables and Vegetable Products | 0.49 mg | 4% | CNF |
| 3233 | Artichoke (Globe, French), raw | Vegetables and Vegetable Products | 0.49 mg | 4% | CNF |
| 3234 | Vegetables, mixed, frozen, boiled, drained | Vegetables and Vegetable Products | 0.49 mg | 4% | CNF |
| 3235 | Spinach, frozen, boiled, drained | Vegetables and Vegetable Products | 0.49 mg | 4% | CNF |
| 3236 | Peas, edible-podded (snow peas), frozen, boiled, drained | Vegetables and Vegetable Products | 0.49 mg | 4% | CNF |
| 3237 | Okra (gumbo), frozen, boiled, drained | Vegetables and Vegetable Products | 0.49 mg | 4% | CNF |
| 3238 | Drumstick (horseradish-tree), leaves, boiled, drained | Vegetables and Vegetable Products | 0.49 mg | 4% | CNF |
| 3239 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 0.49 mg | 4% | CNF |
| 3240 | Mushroom, enoki | Vegetables and Vegetable Products | 0.48 mg | 4% | USDA_FF |
| 3241 | Muffins, blueberry, toaster-type, toasted | Baked Products | 0.48 mg | 4% | USDA_SR |
| 3242 | Cake, shortcake, biscuit-type, prepared from recipe | Baked Products | 0.48 mg | 4% | USDA_SR |
| 3243 | Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca | Baked Products | 0.48 mg | 4% | USDA_SR |
| 3244 | Cereals, whole wheat hot natural cereal, cooked with water, with salt | Breakfast Cereals | 0.48 mg | 4% | USDA_SR |
| 3245 | Cereals, whole wheat hot natural cereal, cooked with water, without salt | Breakfast Cereals | 0.48 mg | 4% | USDA_SR |
| 3246 | Corn pudding, home prepared | Vegetables and Vegetable Products | 0.48 mg | 4% | USDA_SR |
| 3247 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 0.48 mg | 4% | USDA_SR |
| 3248 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.48 mg | 4% | USDA_SR |
| 3249 | Beans, snap, yellow, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.48 mg | 4% | USDA_SR |
| 3250 | Beans, snap, yellow, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.48 mg | 4% | USDA_SR |
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