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 3301–3350 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3301 | Succotash, frozen, unprepared | Vegetables and Vegetable Products | 0.47 mg | 4% | CNF |
| 3302 | Potato, hashed-brown, homemade | Vegetables and Vegetable Products | 0.47 mg | 4% | CNF |
| 3303 | Broadbeans (fava beans), fresh, boiled, drained | Vegetables and Vegetable Products | 0.47 mg | 4% | CNF |
| 3304 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained | Vegetables and Vegetable Products | 0.47 mg | 4% | CNF |
| 3305 | Bamboo shoots, boiled, drained | Vegetables and Vegetable Products | 0.47 mg | 4% | CNF |
| 3306 | Asparagus, canned, solids and liquid | Vegetables and Vegetable Products | 0.47 mg | 4% | CNF |
| 3307 | Beans, kidney, all types, mature seeds, canned | Legumes and Legume Products | 0.46 mg | 4% | USDA_SR |
| 3308 | Soup, tomato bisque, canned, condensed | Soups, Sauces, and Gravies | 0.46 mg | 4% | USDA_SR |
| 3309 | Pie crust, cookie-type, prepared from recipe, graham cracker, chilled | Baked Products | 0.46 mg | 4% | USDA_SR |
| 3310 | Pie, pumpkin, prepared from recipe | Baked Products | 0.46 mg | 4% | USDA_SR |
| 3311 | Cookies, brownies, commercially prepared, reduced fat, with added fiber | Baked Products | 0.46 mg | 4% | USDA_SR |
| 3312 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 0.46 mg | 4% | USDA_SR |
| 3313 | Babyfood, peas and brown rice | Baby Foods | 0.46 mg | 4% | USDA_SR |
| 3314 | Corn, sweet, yellow, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 0.46 mg | 4% | USDA_SR |
| 3315 | Spinach, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.46 mg | 4% | USDA_SR |
| 3316 | Corn, sweet, yellow, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 0.46 mg | 4% | USDA_SR |
| 3317 | Corn, sweet, white, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 0.46 mg | 4% | USDA_SR |
| 3318 | Corn, sweet, white, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 0.46 mg | 4% | USDA_SR |
| 3319 | Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes | Baked Products | 0.46 mg | 4% | USDA_SR |
| 3320 | DENNY'S, french fries | Restaurant Foods | 0.46 mg | 4% | USDA_SR |
| 3321 | Pie crust, deep dish, frozen, unbaked, made with enriched flour | Baked Products | 0.46 mg | 4% | USDA_SR |
| 3322 | Cookie, brownie, commercial, reduced fat | Baked Products | 0.46 mg | 4% | CNF |
| 3323 | Grains, rice and vermicelli mix, chicken flavour, prepared with margarine | Cereals, Grains and Pasta | 0.46 mg | 4% | CNF |
| 3324 | Corn, sweet, canned, vacuum pack, niblets, unsalted | Vegetables and Vegetable Products | 0.46 mg | 4% | CNF |
| 3325 | Pie crust, cookie-type, graham cracker, homemade, chilled | Baked Products | 0.46 mg | 4% | CNF |
| 3326 | Pie, pumpkin, homemade | Baked Products | 0.46 mg | 4% | CNF |
| 3327 | Cake, white, regular, dry mix, unprepared | Baked Products | 0.46 mg | 4% | CNF |
| 3328 | Beans, kidney, all types, canned, solids and liquid | Legumes and Legume Products | 0.46 mg | 4% | CNF |
| 3329 | Spinach, canned, drained solids | Vegetables and Vegetable Products | 0.46 mg | 4% | CNF |
| 3330 | Corn, sweet, canned, vacuum pack, niblets | Vegetables and Vegetable Products | 0.46 mg | 4% | CNF |
| 3331 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 0.46 mg | 4% | CNF |
| 3332 | Cereal, hot, oats, instant: raisins and spice, prepared, Quaker | Breakfast cereals | 0.46 mg | 4% | CNF |
| 3333 | Avocado, Hass, peeled, raw | Fruits and Fruit Juices | 0.46 mg | 4% | USDA_FF |
| 3334 | Collards, raw | Vegetables and Vegetable Products | 0.46 mg | 4% | USDA_FF |
| 3335 | Kiwifruit (kiwi), green, peeled, raw | Fruits and Fruit Juices | 0.45 mg | 4% | USDA_FF |
| 3336 | Pie crust, standard-type, frozen, ready-to-bake, enriched | Baked Products | 0.45 mg | 4% | USDA_SR |
| 3337 | Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 0.45 mg | 4% | USDA_SR |
| 3338 | McDONALD'S, Hot Caramel Sundae | Fast Foods | 0.45 mg | 4% | USDA_SR |
| 3339 | Cookies, molasses | Baked Products | 0.45 mg | 4% | USDA_SR |
| 3340 | Cake, yellow, prepared from recipe without frosting | Baked Products | 0.45 mg | 4% | USDA_SR |
| 3341 | Peas and carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 4% | USDA_SR |
| 3342 | Drumstick pods, raw | Vegetables and Vegetable Products | 0.45 mg | 4% | USDA_SR |
| 3343 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 0.45 mg | 4% | USDA_SR |
| 3344 | CHICK-FIL-A, hash browns | Fast Foods | 0.45 mg | 4% | USDA_SR |
| 3345 | Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 4% | USDA_SR |
| 3346 | Peas and carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.45 mg | 4% | USDA_SR |
| 3347 | Broccoli, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.45 mg | 4% | USDA_SR |
| 3348 | Snacks, potato chips, white, restructured, baked | Snacks | 0.45 mg | 4% | USDA_SR |
| 3349 | Noodles, japanese, somen, dry | Cereal Grains and Pasta | 0.45 mg | 4% | USDA_SR |
| 3350 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 0.45 mg | 4% | USDA_SR |
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