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 3501–3550 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3501 | Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt | Vegetables and Vegetable Products | 0.41 mg | 4% | USDA_SR |
| 3502 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.41 mg | 4% | USDA_SR |
| 3503 | Dandelion greens, raw | Vegetables and Vegetable Products | 0.41 mg | 4% | USDA_SR |
| 3504 | Asparagus, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.41 mg | 4% | USDA_SR |
| 3505 | Asparagus, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 4% | USDA_SR |
| 3506 | Taro leaves, raw | Vegetables and Vegetable Products | 0.41 mg | 4% | USDA_SR |
| 3507 | Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.41 mg | 4% | USDA_SR |
| 3508 | Puddings, chocolate flavor, low calorie, instant, dry mix | Sweets | 0.41 mg | 4% | USDA_SR |
| 3509 | Babyfood, yogourt, fruit flavours, with added Vitamin D and DHA | Babyfoods | 0.41 mg | 4% | CNF |
| 3510 | Turnip greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 3511 | Potato, french-fried, frozen, partially fried, cottage cut, heated in oven, with salt | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 3512 | Asparagus, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 3513 | Dessert, pudding, chocolate, dry mix, instant, low calorie, unprepared | Sweets | 0.41 mg | 4% | CNF |
| 3514 | Blackberry juice, canned | Fruits and fruit juices | 0.41 mg | 4% | CNF |
| 3515 | Grains, rice, white, glutinous, cooked | Cereals, Grains and Pasta | 0.41 mg | 4% | CNF |
| 3516 | Icing (frosting), coconut-nut, ready to eat | Sweets | 0.41 mg | 4% | CNF |
| 3517 | Sweets, syrups, sorghum | Sweets | 0.41 mg | 4% | CNF |
| 3518 | Beans, mung, long rice (chinese noodles), dehydrated | Legumes and Legume Products | 0.41 mg | 4% | CNF |
| 3519 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 3520 | Potato, french-fried, frozen, extruded, heated in oven | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 3521 | Potato, french-fried, frozen, cottage cut, salt not added in processing, heated in oven | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 3522 | Broccoli, raw | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 3523 | Turnip greens, frozen, boiled, drained | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 3524 | Taro leaves, raw | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 3525 | Peas, edible-podded (snow peas), frozen, unprepared | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 3526 | Dandelion greens, raw | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 3527 | Beans, mung, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 3528 | Asparagus, frozen, boiled, drained | Vegetables and Vegetable Products | 0.41 mg | 4% | CNF |
| 3529 | Cereal, hot, corn grits (yellow), dry | Breakfast cereals | 0.41 mg | 4% | CNF |
| 3530 | Flour, cassava | Vegetables and Vegetable Products | 0.41 mg | 4% | USDA_FF |
| 3531 | Pie crust, standard-type, dry mix | Baked Products | 0.40 mg | 4% | USDA_SR |
| 3532 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola | Breakfast Cereals | 0.40 mg | 4% | USDA_SR |
| 3533 | Soup, vegetable, canned, low sodium, condensed | Soups, Sauces, and Gravies | 0.40 mg | 4% | USDA_SR |
| 3534 | Split pea soup, canned, reduced sodium, prepared with water or ready-to serve | Soups, Sauces, and Gravies | 0.40 mg | 4% | USDA_SR |
| 3535 | Sauce, homemade, white, thick | Soups, Sauces, and Gravies | 0.40 mg | 4% | USDA_SR |
| 3536 | Salad dressing, ranch dressing, fat-free | Fats and Oils | 0.40 mg | 4% | USDA_SR |
| 3537 | Cookies, vanilla sandwich with creme filling | Baked Products | 0.40 mg | 4% | USDA_SR |
| 3538 | Babyfood, dinner, pasta with vegetables | Baby Foods | 0.40 mg | 4% | USDA_SR |
| 3539 | Avocados, raw, Florida | Fruits and Fruit Juices | 0.40 mg | 4% | USDA_SR |
| 3540 | Soup, tomato rice, canned, condensed | Soups, Sauces, and Gravies | 0.40 mg | 4% | USDA_SR |
| 3541 | Soup, mushroom barley, canned, condensed | Soups, Sauces, and Gravies | 0.40 mg | 4% | USDA_SR |
| 3542 | Potatoes, scalloped, home-prepared with margarine | Vegetables and Vegetable Products | 0.40 mg | 4% | USDA_SR |
| 3543 | Shallots, raw | Vegetables and Vegetable Products | 0.40 mg | 4% | USDA_SR |
| 3544 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.40 mg | 4% | USDA_SR |
| 3545 | Potatoes, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.40 mg | 4% | USDA_SR |
| 3546 | Potatoes, scalloped, home-prepared with butter | Vegetables and Vegetable Products | 0.40 mg | 4% | USDA_SR |
| 3547 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 0.40 mg | 4% | USDA_SR |
| 3548 | Grape leaves, canned | Vegetables and Vegetable Products | 0.40 mg | 4% | USDA_SR |
| 3549 | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.40 mg | 4% | USDA_SR |
| 3550 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 0.40 mg | 4% | USDA_SR |
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