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 3251–3300 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3251 | Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup | Sweets | 0.48 mg | 4% | USDA_SR |
| 3252 | Horned melon (Kiwano) | Fruits and Fruit Juices | 0.48 mg | 4% | USDA_SR |
| 3253 | Restaurant, Mexican, spanish rice | Restaurant Foods | 0.48 mg | 4% | USDA_SR |
| 3254 | Sherbet, orange | Sweets | 0.48 mg | 4% | USDA_SR |
| 3255 | Babyfood, vegetables, peas and carrots, all stages | Babyfoods | 0.48 mg | 4% | CNF |
| 3256 | Rice, Spanish rice | Mixed Dishes | 0.48 mg | 4% | CNF |
| 3257 | Melon, horned | Fruits and fruit juices | 0.48 mg | 4% | CNF |
| 3258 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, prepared, Quaker | Breakfast cereals | 0.48 mg | 4% | CNF |
| 3259 | Chocolate syrup, thin type, Calorie-reduced | Sweets | 0.48 mg | 4% | CNF |
| 3260 | Cake, shortcake, biscuit-type, homemade | Baked Products | 0.48 mg | 4% | CNF |
| 3261 | Dessert, frozen, sherbet, orange | Sweets | 0.48 mg | 4% | CNF |
| 3262 | Muffin, blueberry, toaster-type, toasted | Baked Products | 0.48 mg | 4% | CNF |
| 3263 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.48 mg | 4% | CNF |
| 3264 | Beans, snap, yellow, frozen, boiled, with salt | Vegetables and Vegetable Products | 0.48 mg | 4% | CNF |
| 3265 | Corn pudding , homemade | Vegetables and Vegetable Products | 0.48 mg | 4% | CNF |
| 3266 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 0.48 mg | 4% | CNF |
| 3267 | Pie, coconut creme, commercially prepared | Baked Products | 0.47 mg | 4% | USDA_SR |
| 3268 | Sorghum flour, refined, unenriched | Cereal Grains and Pasta | 0.47 mg | 4% | USDA_SR |
| 3269 | Soup, bean with frankfurters, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.47 mg | 4% | USDA_SR |
| 3270 | Cookies, chocolate chip, commercially prepared, special dietary | Baked Products | 0.47 mg | 4% | USDA_SR |
| 3271 | Babyfood, vegetables, peas, strained | Baby Foods | 0.47 mg | 4% | USDA_SR |
| 3272 | Broadbeans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.47 mg | 4% | USDA_SR |
| 3273 | Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops | Sweets | 0.47 mg | 4% | USDA_SR |
| 3274 | Potatoes, hash brown, home-prepared | Vegetables and Vegetable Products | 0.47 mg | 4% | USDA_SR |
| 3275 | Arugula, raw | Vegetables and Vegetable Products | 0.47 mg | 4% | USDA_SR |
| 3276 | Broadbeans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 4% | USDA_SR |
| 3277 | Asparagus, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.47 mg | 4% | USDA_SR |
| 3278 | Bamboo shoots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.47 mg | 4% | USDA_SR |
| 3279 | Asparagus, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.47 mg | 4% | USDA_SR |
| 3280 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.47 mg | 4% | USDA_SR |
| 3281 | Raspberries, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.47 mg | 4% | USDA_SR |
| 3282 | Pectin, unsweetened, dry mix | Sweets | 0.47 mg | 4% | USDA_SR |
| 3283 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 4% | USDA_SR |
| 3284 | Bamboo shoots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 4% | USDA_SR |
| 3285 | Succotash, (corn and limas), frozen, unprepared | Vegetables and Vegetable Products | 0.47 mg | 4% | USDA_SR |
| 3286 | Frozen novelties, ice type, pop, with low calorie sweetener | Sweets | 0.47 mg | 4% | USDA_SR |
| 3287 | Schar, Gluten-Free, Wheat-Free, Classic White Bread | Baked Products | 0.47 mg | 4% | USDA_SR |
| 3288 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) unsalted | Fats and Oils | 0.47 mg | 4% | CNF |
| 3289 | Soup, split pea, ready-to-serve | Soups, Sauces and Gravies | 0.47 mg | 4% | CNF |
| 3290 | Soup, lentil, ready-to-serve | Soups, Sauces and Gravies | 0.47 mg | 4% | CNF |
| 3291 | Raspberry, wild, raw | Fruits and fruit juices | 0.47 mg | 4% | CNF |
| 3292 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 4% | CNF |
| 3293 | Broadbeans (fava beans), fresh, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 4% | CNF |
| 3294 | Bamboo shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 4% | CNF |
| 3295 | Asparagus, canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 0.47 mg | 4% | CNF |
| 3296 | Dessert, frozen, POPSICLE pop (orange, cherry, grape), sugar free | Sweets | 0.47 mg | 4% | CNF |
| 3297 | Dessert, frozen, pop, with artificial sweetener | Sweets | 0.47 mg | 4% | CNF |
| 3298 | Sweets, pectin, unsweetened, dry mix | Sweets | 0.47 mg | 4% | CNF |
| 3299 | Bannock | Baked Products | 0.47 mg | 4% | CNF |
| 3300 | Arugula, raw | Vegetables and Vegetable Products | 0.47 mg | 4% | CNF |
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