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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3201 | Babyfood, dessert, cherry vanilla pudding, strained | Baby Foods | 0.04 mg | 0% |
| 3202 | Babyfood, juice, orange and pineapple | Baby Foods | 0.04 mg | 0% |
| 3203 | Babyfood, juice, orange and apricot | Baby Foods | 0.04 mg | 0% |
| 3204 | Babyfood, fruit, apple and blueberry, junior | Baby Foods | 0.04 mg | 0% |
| 3205 | Babyfood, fruit, bananas and pineapple with tapioca, strained | Baby Foods | 0.04 mg | 0% |
| 3206 | Babyfood, fruit, applesauce and apricots, strained | Baby Foods | 0.04 mg | 0% |
| 3207 | Babyfood, fruit, apricot with tapioca, junior | Baby Foods | 0.04 mg | 0% |
| 3208 | Sweeteners, sugar substitute, granulated, brown | Sweets | 0.04 mg | 0% |
| 3209 | Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added calcium | Fruits and Fruit Juices | 0.04 mg | 0% |
| 3210 | Ginger root, pickled, canned, with artificial sweetener | Vegetables and Vegetable Products | 0.04 mg | 0% |
| 3211 | Puddings, banana, dry mix, instant | Sweets | 0.04 mg | 0% |
| 3212 | Frozen novelties, ice type, fruit, no sugar added | Sweets | 0.04 mg | 0% |
| 3213 | Alcoholic beverage, daiquiri, prepared-from-recipe | Beverages | 0.04 mg | 0% |
| 3214 | Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 0.04 mg | 0% |
| 3215 | Orange juice, canned, unsweetened | Fruits and Fruit Juices | 0.04 mg | 0% |
| 3216 | Olives, pickled, canned or bottled, green | Fruits and Fruit Juices | 0.04 mg | 0% |
| 3217 | Puddings, banana, dry mix, instant, with added oil | Sweets | 0.04 mg | 0% |
| 3218 | Syrups, corn, dark | Sweets | 0.04 mg | 0% |
| 3219 | Pie fillings, apple, canned | Sweets | 0.04 mg | 0% |
| 3220 | Marmalade, orange | Sweets | 0.04 mg | 0% |
| 3221 | Desserts, rennin, vanilla, dry mix | Sweets | 0.04 mg | 0% |
| 3222 | Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.04 mg | 0% |
| 3223 | Apples, raw, golden delicious, with skin | Fruits and Fruit Juices | 0.04 mg | 0% |
| 3224 | Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.04 mg | 0% |
| 3225 | Quinces, raw | Fruits and Fruit Juices | 0.04 mg | 0% |
| 3226 | Salad dressing, italian dressing, reduced calorie | Fats and Oils | 0.04 mg | 0% |
| 3227 | Candies, marshmallows | Sweets | 0.04 mg | 0% |
| 3228 | Candies, fondant, prepared-from-recipe | Sweets | 0.04 mg | 0% |
| 3229 | Apple juice, canned or bottled, unsweetened, with added ascorbic acid, calcium, and potassium | Fruits and Fruit Juices | 0.04 mg | 0% |
| 3230 | Apples, raw, fuji, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.04 mg | 0% |
| 3231 | Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added ascorbic acid | Fruits and Fruit Juices | 0.04 mg | 0% |
| 3232 | Applesauce, canned, sweetened, with salt | Fruits and Fruit Juices | 0.04 mg | 0% |
| 3233 | Tea, tundra, herb and laborador combination (Alaska Native) | American Indian/Alaska Native Foods | 0.04 mg | 0% |
| 3234 | Alcoholic beverage, liqueur, coffee, 53 proof | Beverages | 0.03 mg | 0% |
| 3235 | Beverages, tea, instant, lemon, sweetened, powder | Beverages | 0.03 mg | 0% |
| 3236 | Beverages, lemonade-flavor drink, powder | Beverages | 0.03 mg | 0% |
| 3237 | Beverages, OCEAN SPRAY, White Cranberry Peach | Beverages | 0.03 mg | 0% |
| 3238 | Beverages, OCEAN SPRAY, Cran Cherry | Beverages | 0.03 mg | 0% |
| 3239 | Beverages, tea, green, instant, decaffeinated, lemon, unsweetened, fortified with vitamin C | Beverages | 0.03 mg | 0% |
| 3240 | Beverages, OCEAN SPRAY, Cran Grape | Beverages | 0.03 mg | 0% |
| 3241 | Cranberry sauce, canned, sweetened | Fruits and Fruit Juices | 0.03 mg | 0% |
| 3242 | Lemonade, frozen concentrate, pink | Beverages | 0.03 mg | 0% |
| 3243 | Alcoholic beverage, liqueur, coffee, 63 proof | Beverages | 0.03 mg | 0% |
| 3244 | Babyfood, juice treats, fruit medley, toddler | Baby Foods | 0.03 mg | 0% |
| 3245 | Beverages, tea, instant, decaffeinated, lemon, sweetened | Beverages | 0.03 mg | 0% |
| 3246 | Beverages, grape juice drink, canned | Beverages | 0.03 mg | 0% |
| 3247 | Vinegar, red wine | Spices and Herbs | 0.03 mg | 0% |
| 3248 | Cranberry juice cocktail, bottled | Beverages | 0.03 mg | 0% |
| 3249 | Beverages, OCEAN SPRAY, Diet Cranberry Juice | Beverages | 0.03 mg | 0% |
| 3250 | Beverages, carbonated, low calorie, cola or pepper-types, with sodium saccharin, contains caffeine | Beverages | 0.03 mg | 0% |
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