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 3551–3600 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3551 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 0.40 mg | 4% | USDA_SR |
| 3552 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 0.40 mg | 4% | USDA_SR |
| 3553 | Artichokes, (globe or french), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.40 mg | 4% | USDA_SR |
| 3554 | Beans, kidney, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.40 mg | 4% | USDA_SR |
| 3555 | Asparagus, canned, drained solids | Vegetables and Vegetable Products | 0.40 mg | 4% | USDA_SR |
| 3556 | Rice, white, short-grain, cooked, unenriched | Cereal Grains and Pasta | 0.40 mg | 4% | USDA_SR |
| 3557 | Rice, white, short-grain, enriched, cooked | Cereal Grains and Pasta | 0.40 mg | 4% | USDA_SR |
| 3558 | Nuts, chestnuts, japanese, boiled and steamed | Nut and Seed Products | 0.40 mg | 4% | USDA_SR |
| 3559 | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 0.40 mg | 4% | USDA_SR |
| 3560 | Artichokes, (globe or french), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.40 mg | 4% | USDA_SR |
| 3561 | Candies, TOOTSIE ROLL, chocolate-flavor roll | Sweets | 0.40 mg | 4% | USDA_SR |
| 3562 | Mayonnaise, made with tofu | Fats and Oils | 0.40 mg | 4% | USDA_SR |
| 3563 | Candies, caramels, chocolate-flavor roll | Sweets | 0.40 mg | 4% | USDA_SR |
| 3564 | Waffles, chocolate chip, frozen, ready-to-heat | Baked Products | 0.40 mg | 4% | USDA_SR |
| 3565 | Quinoa burger patty, frozen | Mixed Dishes | 0.40 mg | 4% | CNF |
| 3566 | Dessert, frozen, FUDGESICLE bar, no sugar added, with artificial sweetener | Sweets | 0.40 mg | 4% | CNF |
| 3567 | Waffle, chocolate chip, frozen, ready-to-heat | Baked Products | 0.40 mg | 4% | CNF |
| 3568 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, vegetarian, with vegetables only | Fast Foods | 0.40 mg | 4% | CNF |
| 3569 | Potato, scalloped, homemade, with margarine | Vegetables and Vegetable Products | 0.40 mg | 4% | CNF |
| 3570 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 0.40 mg | 4% | CNF |
| 3571 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 0.40 mg | 4% | CNF |
| 3572 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 0.40 mg | 4% | CNF |
| 3573 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.40 mg | 4% | CNF |
| 3574 | Salad dressing, mayonnaise, made with tofu | Fats and Oils | 0.40 mg | 4% | CNF |
| 3575 | Salad dressing, ranch dressing, fat free | Fats and Oils | 0.40 mg | 4% | CNF |
| 3576 | Grape leaves, canned | Vegetables and Vegetable Products | 0.40 mg | 4% | CNF |
| 3577 | Grains, rice, white, short-grain, cooked | Cereals, Grains and Pasta | 0.40 mg | 4% | CNF |
| 3578 | Candies, caramels, chocolate flavour roll | Sweets | 0.40 mg | 4% | CNF |
| 3579 | Pie crust, standard-type, dry mix, unprepared | Baked Products | 0.40 mg | 4% | CNF |
| 3580 | Nuts, Japanese chestnuts, boiled and steamed | Nuts and Seeds | 0.40 mg | 4% | CNF |
| 3581 | Corn, sweet, white, frozen, kernels off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.40 mg | 4% | CNF |
| 3582 | Corn, sweet, white, frozen, kernels off cob, boiled, drained | Vegetables and Vegetable Products | 0.40 mg | 4% | CNF |
| 3583 | Asparagus, canned, drained solids | Vegetables and Vegetable Products | 0.40 mg | 4% | CNF |
| 3584 | Artichoke (Globe, French), boiled, drained | Vegetables and Vegetable Products | 0.40 mg | 4% | CNF |
| 3585 | Artichoke (Globe, French), boiled, drained, with salt | Vegetables and Vegetable Products | 0.40 mg | 4% | CNF |
| 3586 | Shallot, raw | Vegetables and Vegetable Products | 0.40 mg | 4% | CNF |
| 3587 | Potato, scalloped, homemade, with butter | Vegetables and Vegetable Products | 0.40 mg | 4% | CNF |
| 3588 | Beans, kidney, sprouted, raw | Vegetables and Vegetable Products | 0.40 mg | 4% | CNF |
| 3589 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and fruit juices | 0.40 mg | 4% | CNF |
| 3590 | Avocado, raw, florida | Fruits and fruit juices | 0.40 mg | 4% | CNF |
| 3591 | Sauce, white, thick, homemade | Soups, Sauces and Gravies | 0.40 mg | 4% | CNF |
| 3592 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 0.40 mg | 4% | CNF |
| 3593 | Soup, tomato rice, canned, condensed | Soups, Sauces and Gravies | 0.40 mg | 4% | CNF |
| 3594 | Soup, mushroom barley, canned, condensed | Soups, Sauces and Gravies | 0.40 mg | 4% | CNF |
| 3595 | Potatoes, red, without skin, raw | Vegetables and Vegetable Products | 0.39 mg | 4% | USDA_FF |
| 3596 | Kale, raw | Vegetables and Vegetable Products | 0.39 mg | 4% | USDA_FF |
| 3597 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 0.39 mg | 4% | USDA_SR |
| 3598 | Pancakes, plain, dry mix, complete, prepared | Baked Products | 0.39 mg | 4% | USDA_SR |
| 3599 | Muffins, corn, toaster-type | Baked Products | 0.39 mg | 4% | USDA_SR |
| 3600 | Apricots, dried, sulfured, uncooked | Fruits and Fruit Juices | 0.39 mg | 4% | USDA_SR |
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