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 3351–3400 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3351 | Broccoli, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 4% | USDA_SR |
| 3352 | Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.45 mg | 4% | USDA_SR |
| 3353 | Candies, sweet chocolate coated fondant | Sweets | 0.45 mg | 4% | USDA_SR |
| 3354 | Topping, SMUCKER'S MAGIC SHELL | Sweets | 0.45 mg | 4% | USDA_SR |
| 3355 | Waffle, plain, frozen, ready-to-heat, microwave | Baked Products | 0.45 mg | 4% | USDA_SR |
| 3356 | Succotash, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 4% | CNF |
| 3357 | Peas and carrots, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 4% | CNF |
| 3358 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 0.45 mg | 4% | CNF |
| 3359 | Artichoke, marinated | Vegetables and Vegetable Products | 0.45 mg | 4% | CNF |
| 3360 | Waffle, plain, frozen, ready-to-heat, microwaved | Baked Products | 0.45 mg | 4% | CNF |
| 3361 | Snacks, potato chips, white, restructured, baked | Snacks | 0.45 mg | 4% | CNF |
| 3362 | Fast foods, dessert, animal crackers | Fast Foods | 0.45 mg | 4% | CNF |
| 3363 | Pasta, Japanese noodles, somen, dry | Cereals, Grains and Pasta | 0.45 mg | 4% | CNF |
| 3364 | Candies, fondant, sweet chocolate coated | Sweets | 0.45 mg | 4% | CNF |
| 3365 | Pie crust, standard type, frozen, ready-to-bake | Baked Products | 0.45 mg | 4% | CNF |
| 3366 | Cookie, molasses | Baked Products | 0.45 mg | 4% | CNF |
| 3367 | Cake, yellow, homemade, without icing (frosting) | Baked Products | 0.45 mg | 4% | CNF |
| 3368 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 0.45 mg | 4% | CNF |
| 3369 | Broccoli, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 4% | CNF |
| 3370 | Broccoli, boiled, drained | Vegetables and Vegetable Products | 0.45 mg | 4% | CNF |
| 3371 | Drumstick (horseradish-tree), pods, raw | Vegetables and Vegetable Products | 0.45 mg | 4% | CNF |
| 3372 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 0.45 mg | 4% | CNF |
| 3373 | Succotash, frozen, boiled, drained | Vegetables and Vegetable Products | 0.45 mg | 4% | CNF |
| 3374 | Peas and carrots, frozen, boiled, drained | Vegetables and Vegetable Products | 0.45 mg | 4% | CNF |
| 3375 | Spinach, baby | Vegetables and Vegetable Products | 0.45 mg | 4% | USDA_FF |
| 3376 | Spinach, baby | Vegetables and Vegetable Products | 0.45 mg | 4% | USDA_FF |
| 3377 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.44 mg | 4% | USDA_FF |
| 3378 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.44 mg | 4% | USDA_FF |
| 3379 | Muffins, wheat bran, toaster-type with raisins, toasted | Baked Products | 0.44 mg | 4% | USDA_SR |
| 3380 | Pie crust, standard-type, prepared from recipe, baked | Baked Products | 0.44 mg | 4% | USDA_SR |
| 3381 | Pie, chocolate creme, commercially prepared | Baked Products | 0.44 mg | 4% | USDA_SR |
| 3382 | Doughnuts, cake-type, plain, sugared or glazed | Baked Products | 0.44 mg | 4% | USDA_SR |
| 3383 | Cake, coffeecake, creme-filled with chocolate frosting | Baked Products | 0.44 mg | 4% | USDA_SR |
| 3384 | Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour | Baked Products | 0.44 mg | 4% | USDA_SR |
| 3385 | Dip, TOSTITOS, salsa con queso, medium | Soups, Sauces, and Gravies | 0.44 mg | 4% | USDA_SR |
| 3386 | Cookies, oatmeal, commercially prepared, soft-type | Baked Products | 0.44 mg | 4% | USDA_SR |
| 3387 | Potatoes, boiled, cooked in skin, skin, with salt | Vegetables and Vegetable Products | 0.44 mg | 4% | USDA_SR |
| 3388 | Potatoes, boiled, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 0.44 mg | 4% | USDA_SR |
| 3389 | BURGER KING, french fries | Fast Foods | 0.44 mg | 4% | USDA_SR |
| 3390 | WENDY'S, Frosty Dairy Dessert | Fast Foods | 0.44 mg | 4% | USDA_SR |
| 3391 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.44 mg | 4% | USDA_SR |
| 3392 | Lambsquarters, raw | Vegetables and Vegetable Products | 0.44 mg | 4% | USDA_SR |
| 3393 | Macaroni, vegetable, enriched, cooked | Cereal Grains and Pasta | 0.44 mg | 4% | USDA_SR |
| 3394 | Pasta, homemade, made with egg, cooked | Cereal Grains and Pasta | 0.44 mg | 4% | USDA_SR |
| 3395 | Syrups, corn, light | Sweets | 0.44 mg | 4% | USDA_SR |
| 3396 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.44 mg | 4% | USDA_SR |
| 3397 | Dates, medjool | Fruits and Fruit Juices | 0.44 mg | 4% | USDA_SR |
| 3398 | Plums, dried (prunes), uncooked | Fruits and Fruit Juices | 0.44 mg | 4% | USDA_SR |
| 3399 | Candies, caramels | Sweets | 0.44 mg | 4% | USDA_SR |
| 3400 | Potato, boiled with skin, skin only, with salt | Vegetables and Vegetable Products | 0.44 mg | 4% | CNF |
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