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 3401–3450 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3401 | Beans, kidney, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.44 mg | 4% | CNF |
| 3402 | Date, medjool | Fruits and fruit juices | 0.44 mg | 4% | CNF |
| 3403 | Pasta, macaroni (spirals), vegetable, enriched, cooked | Cereals, Grains and Pasta | 0.44 mg | 4% | CNF |
| 3404 | Pasta, made with egg, homemade, cooked | Cereals, Grains and Pasta | 0.44 mg | 4% | CNF |
| 3405 | Sweets, syrups, corn light | Sweets | 0.44 mg | 4% | CNF |
| 3406 | Candies, caramel | Sweets | 0.44 mg | 4% | CNF |
| 3407 | Muffin, wheat bran, toaster-type, with raisins, toasted | Baked Products | 0.44 mg | 4% | CNF |
| 3408 | Pie crust, standard type, homemade, baked | Baked Products | 0.44 mg | 4% | CNF |
| 3409 | Doughnut (donut), cake-type, plain, sugared or glazed | Baked Products | 0.44 mg | 4% | CNF |
| 3410 | Cookie, oatmeal (with or without raisins), commercial, soft-type | Baked Products | 0.44 mg | 4% | CNF |
| 3411 | Potato, boiled with skin, skin only | Vegetables and Vegetable Products | 0.44 mg | 4% | CNF |
| 3412 | Lambsquarters, raw | Vegetables and Vegetable Products | 0.44 mg | 4% | CNF |
| 3413 | Beans, kidney, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.44 mg | 4% | CNF |
| 3414 | Prune, dried, uncooked | Fruits and fruit juices | 0.44 mg | 4% | CNF |
| 3415 | Cookies, sugar, commercially prepared, regular (includes vanilla) | Baked Products | 0.43 mg | 4% | USDA_SR |
| 3416 | Soy sauce made from soy (tamari) | Legumes and Legume Products | 0.43 mg | 4% | USDA_SR |
| 3417 | Cookies, sugar wafers with creme filling, regular | Baked Products | 0.43 mg | 4% | USDA_SR |
| 3418 | Fast foods, sundae, strawberry | Fast Foods | 0.43 mg | 4% | USDA_SR |
| 3419 | Vinespinach, (basella), raw | Vegetables and Vegetable Products | 0.43 mg | 4% | USDA_SR |
| 3420 | Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.43 mg | 4% | USDA_SR |
| 3421 | Okra, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.43 mg | 4% | USDA_SR |
| 3422 | APPLEBEE'S, crunchy onion rings | Restaurant Foods | 0.43 mg | 4% | USDA_SR |
| 3423 | Okra, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.43 mg | 4% | USDA_SR |
| 3424 | Puddings, rice, ready-to-eat | Sweets | 0.43 mg | 4% | USDA_SR |
| 3425 | Candies, WHATCHAMACALLIT Candy Bar | Sweets | 0.43 mg | 4% | USDA_SR |
| 3426 | Succotash, (corn and limas), canned, with cream style corn | Vegetables and Vegetable Products | 0.43 mg | 4% | USDA_SR |
| 3427 | Rowal, raw | Fruits and Fruit Juices | 0.43 mg | 4% | USDA_SR |
| 3428 | Muffin, blueberry, dry mix, prepared | Baked Products | 0.43 mg | 4% | CNF |
| 3429 | Potato, french-fried, frozen, shoestring, heated in oven | Vegetables and Vegetable Products | 0.43 mg | 4% | CNF |
| 3430 | Okra (gumbo), boiled, drained, with salt | Vegetables and Vegetable Products | 0.43 mg | 4% | CNF |
| 3431 | Rowal, raw | Fruits and fruit juices | 0.43 mg | 4% | CNF |
| 3432 | Fast foods, dessert, sundae, strawberry | Fast Foods | 0.43 mg | 4% | CNF |
| 3433 | Dessert, pudding, rice, ready to eat | Sweets | 0.43 mg | 4% | CNF |
| 3434 | Candies, bars, Whatchamacallit | Sweets | 0.43 mg | 4% | CNF |
| 3435 | Cookie, sugar, commercial | Baked Products | 0.43 mg | 4% | CNF |
| 3436 | Soy sauce (made from soy), tamari | Legumes and Legume Products | 0.43 mg | 4% | CNF |
| 3437 | Vine spinach, raw | Vegetables and Vegetable Products | 0.43 mg | 4% | CNF |
| 3438 | Succotash, canned with cream style corn | Vegetables and Vegetable Products | 0.43 mg | 4% | CNF |
| 3439 | Okra (gumbo), boiled, drained | Vegetables and Vegetable Products | 0.43 mg | 4% | CNF |
| 3440 | Spinach, mature | Vegetables and Vegetable Products | 0.42 mg | 4% | USDA_FF |
| 3441 | Spinach, mature | Vegetables and Vegetable Products | 0.42 mg | 4% | USDA_FF |
| 3442 | Broccoli, raw | Vegetables and Vegetable Products | 0.42 mg | 4% | USDA_FF |
| 3443 | Broccoli, raw | Vegetables and Vegetable Products | 0.42 mg | 4% | USDA_FF |
| 3444 | Cake, yellow, commercially prepared, with chocolate frosting, in-store bakery | Baked Products | 0.42 mg | 4% | USDA_SR |
| 3445 | Cereals, oats, instant, fortified, with raisins and spice, prepared with water | Breakfast Cereals | 0.42 mg | 4% | USDA_SR |
| 3446 | McDONALD'S, Hotcakes (plain) | Fast Foods | 0.42 mg | 4% | USDA_SR |
| 3447 | Bacon, meatless | Legumes and Legume Products | 0.42 mg | 4% | USDA_SR |
| 3448 | Beverages, Meal supplement drink, canned, peanut flavor | Beverages | 0.42 mg | 4% | USDA_SR |
| 3449 | Drumstick pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.42 mg | 4% | USDA_SR |
| 3450 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 0.42 mg | 4% | USDA_SR |
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