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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3251 | Cookies, gluten-free, lemon wafer | Baked Products | 0.03 mg | 0% |
| 3252 | Apricot nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 0.03 mg | 0% |
| 3253 | Applesauce, canned, sweetened, without salt | Fruits and Fruit Juices | 0.03 mg | 0% |
| 3254 | Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.03 mg | 0% |
| 3255 | Soup, vegetable broth, ready to serve | Soups, Sauces, and Gravies | 0.03 mg | 0% |
| 3256 | Babyfood, dessert, peach cobbler, junior | Baby Foods | 0.03 mg | 0% |
| 3257 | Babyfood, dessert, cherry vanilla pudding, junior | Baby Foods | 0.03 mg | 0% |
| 3258 | Babyfood, juice, mixed fruit | Baby Foods | 0.03 mg | 0% |
| 3259 | Babyfood, juice, orange and apple | Baby Foods | 0.03 mg | 0% |
| 3260 | Babyfood, juice, apple and peach | Baby Foods | 0.03 mg | 0% |
| 3261 | Babyfood, fruit, papaya and applesauce with tapioca, strained | Baby Foods | 0.03 mg | 0% |
| 3262 | Babyfood, fruit, apple and raspberry, junior | Baby Foods | 0.03 mg | 0% |
| 3263 | Babyfood, fruit, apple and raspberry, strained | Baby Foods | 0.03 mg | 0% |
| 3264 | Babyfood, fruit, applesauce and pineapple, junior | Baby Foods | 0.03 mg | 0% |
| 3265 | Babyfood, fruit dessert, mango with tapioca | Baby Foods | 0.03 mg | 0% |
| 3266 | Soup, SWANSON, vegetable broth | Soups, Sauces, and Gravies | 0.03 mg | 0% |
| 3267 | Babyfood, juice, apple, with calcium | Baby Foods | 0.03 mg | 0% |
| 3268 | Babyfood, dessert, dutch apple, junior | Baby Foods | 0.03 mg | 0% |
| 3269 | Babyfood, juice, orange and apple and banana | Baby Foods | 0.03 mg | 0% |
| 3270 | Babyfood, juice, apple | Baby Foods | 0.03 mg | 0% |
| 3271 | Babyfood, fruit, apple and blueberry, strained | Baby Foods | 0.03 mg | 0% |
| 3272 | Babyfood, fruit, bananas and pineapple with tapioca, junior | Baby Foods | 0.03 mg | 0% |
| 3273 | Babyfood, fruit, applesauce and cherries, junior | Baby Foods | 0.03 mg | 0% |
| 3274 | Babyfood, fruit, applesauce and cherries, strained | Baby Foods | 0.03 mg | 0% |
| 3275 | Babyfood, fruit, applesauce and apricots, junior | Baby Foods | 0.03 mg | 0% |
| 3276 | Sugar, turbinado | Sweets | 0.03 mg | 0% |
| 3277 | Tangerine juice, raw | Fruits and Fruit Juices | 0.03 mg | 0% |
| 3278 | Jellies | Sweets | 0.03 mg | 0% |
| 3279 | Alcoholic beverage, daiquiri, canned | Beverages | 0.03 mg | 0% |
| 3280 | Syrups, table blends, corn, refiner, and sugar | Sweets | 0.03 mg | 0% |
| 3281 | Sugars, brown | Sweets | 0.03 mg | 0% |
| 3282 | Frozen novelties, ice type, italian, restaurant-prepared | Sweets | 0.03 mg | 0% |
| 3283 | Kohlrabi, raw | Vegetables and Vegetable Products | 0.03 mg | 0% |
| 3284 | Jellies, reduced sugar, home preserved | Sweets | 0.03 mg | 0% |
| 3285 | Glutino, Gluten Free Wafers, Lemon Flavored | Baked Products | 0.03 mg | 0% |
| 3286 | Cherry juice, tart | Fruits and Fruit Juices | 0.03 mg | 0% |
| 3287 | Cranberry sauce, jellied, canned, OCEAN SPRAY | Fruits and Fruit Juices | 0.03 mg | 0% |
| 3288 | Guava nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 0.03 mg | 0% |
| 3289 | Applesauce, canned, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 0.03 mg | 0% |
| 3290 | Babyfood, juice, apple - cherry | Baby Foods | 0.03 mg | 0% |
| 3291 | Beverages, fruit punch-flavor drink, powder, without added sodium, prepared with water | Beverages | 0.02 mg | 0% |
| 3292 | Beverages, carbonated, cola, fast-food cola | Beverages | 0.02 mg | 0% |
| 3293 | Beverages, tea, black, brewed, prepared with tap water, decaffeinated | Beverages | 0.02 mg | 0% |
| 3294 | Beverages, orange drink, canned, with added vitamin C | Beverages | 0.02 mg | 0% |
| 3295 | Malt beverage, includes non-alcoholic beer | Beverages | 0.02 mg | 0% |
| 3296 | Beverages, OCEAN SPRAY, Ruby Red cranberry | Beverages | 0.02 mg | 0% |
| 3297 | Beverages, Coconut water, ready-to-drink, unsweetened | Beverages | 0.02 mg | 0% |
| 3298 | Alcoholic beverage, distilled, whiskey, 86 proof | Beverages | 0.02 mg | 0% |
| 3299 | Beverages, fruit juice drink, reduced sugar, with vitamin E added | Beverages | 0.02 mg | 0% |
| 3300 | Beverages, Fruit punch drink, frozen concentrate, prepared with water | Beverages | 0.02 mg | 0% |
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