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 3601–3650 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3601 | Apricots, dehydrated (low-moisture), sulfured, stewed | Fruits and Fruit Juices | 0.39 mg | 4% | USDA_SR |
| 3602 | Pie crust, standard-type, prepared from recipe, unbaked | Baked Products | 0.39 mg | 4% | USDA_SR |
| 3603 | Pie, pumpkin, commercially prepared | Baked Products | 0.39 mg | 4% | USDA_SR |
| 3604 | Muffins, blueberry, toaster-type | Baked Products | 0.39 mg | 4% | USDA_SR |
| 3605 | Cookies, fig bars | Baked Products | 0.39 mg | 4% | USDA_SR |
| 3606 | Cake, gingerbread, prepared from recipe | Baked Products | 0.39 mg | 4% | USDA_SR |
| 3607 | McDONALD'S, Strawberry Sundae | Fast Foods | 0.39 mg | 4% | USDA_SR |
| 3608 | Squash, summer, all varieties, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.39 mg | 4% | USDA_SR |
| 3609 | Winged beans, immature seeds, raw | Vegetables and Vegetable Products | 0.39 mg | 4% | USDA_SR |
| 3610 | Potatoes, canned, solids and liquids | Vegetables and Vegetable Products | 0.39 mg | 4% | USDA_SR |
| 3611 | Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.39 mg | 4% | USDA_SR |
| 3612 | Squash, summer, all varieties, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.39 mg | 4% | USDA_SR |
| 3613 | Onions, spring or scallions (includes tops and bulb), raw | Vegetables and Vegetable Products | 0.39 mg | 4% | USDA_SR |
| 3614 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 0.39 mg | 4% | USDA_SR |
| 3615 | Corn, sweet, yellow, canned, no salt added, solids and liquids (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.39 mg | 4% | USDA_SR |
| 3616 | Lotus root, raw | Vegetables and Vegetable Products | 0.39 mg | 4% | USDA_SR |
| 3617 | Pears, dried, sulfured, uncooked | Fruits and Fruit Juices | 0.39 mg | 4% | USDA_SR |
| 3618 | Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 0.39 mg | 4% | USDA_SR |
| 3619 | Kale, raw | Vegetables and Vegetable Products | 0.39 mg | 4% | USDA_SR |
| 3620 | Jujube, Chinese, fresh, dried | Fruits and Fruit Juices | 0.39 mg | 4% | USDA_SR |
| 3621 | Plant-based beverage, almond, enriched, sweetened, chocolate flavoured | Beverages | 0.39 mg | 4% | CNF |
| 3622 | Plant-based beverage, almond, enriched, sweetened, vanilla flavoured | Beverages | 0.39 mg | 4% | CNF |
| 3623 | Vitamin water, lemon/orange flavours, sweetened | Beverages | 0.39 mg | 4% | CNF |
| 3624 | Grains, rice and vermicelli mix, pilaf flavour, prepared with margarine | Cereals, Grains and Pasta | 0.39 mg | 4% | CNF |
| 3625 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 0.39 mg | 4% | CNF |
| 3626 | Plant-based beverage, soy, enriched, all flavours | Beverages | 0.39 mg | 4% | CNF |
| 3627 | Plant-based beverage, soy, enriched, with Omega-3 fatty acids added | Beverages | 0.39 mg | 4% | CNF |
| 3628 | Squash, summer, all varieties, boiled, drained, with salt | Vegetables and Vegetable Products | 0.39 mg | 4% | CNF |
| 3629 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 0.39 mg | 4% | CNF |
| 3630 | Corn, sweet, canned, brine pack, solids and liquid, unsalted | Vegetables and Vegetable Products | 0.39 mg | 4% | CNF |
| 3631 | Plant-based beverage, soy, enriched, all flavours, fat free | Beverages | 0.39 mg | 4% | CNF |
| 3632 | Plant-based beverage, soy, enriched, all flavours, low fat | Beverages | 0.39 mg | 4% | CNF |
| 3633 | Plant-based beverage, soy, enriched, all flavours, unsweetened | Beverages | 0.39 mg | 4% | CNF |
| 3634 | Plant-based beverage, soy, enriched, chocolate | Beverages | 0.39 mg | 4% | CNF |
| 3635 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 0.39 mg | 4% | CNF |
| 3636 | Plant-based beverage, rice, enriched | Beverages | 0.39 mg | 4% | CNF |
| 3637 | Pie, pumpkin, commercial | Baked Products | 0.39 mg | 4% | CNF |
| 3638 | Pie crust, standard type, homemade, unbaked | Baked Products | 0.39 mg | 4% | CNF |
| 3639 | Muffin, corn, toaster type | Baked Products | 0.39 mg | 4% | CNF |
| 3640 | Muffin, blueberry, toaster-type | Baked Products | 0.39 mg | 4% | CNF |
| 3641 | Cookie, fig bar | Baked Products | 0.39 mg | 4% | CNF |
| 3642 | Cake, gingerbread, homemade | Baked Products | 0.39 mg | 4% | CNF |
| 3643 | Squash, summer, all varieties, boiled, drained | Vegetables and Vegetable Products | 0.39 mg | 4% | CNF |
| 3644 | Winged beans (goa bean), green, raw | Vegetables and Vegetable Products | 0.39 mg | 4% | CNF |
| 3645 | Potato, canned, solids and liquid | Vegetables and Vegetable Products | 0.39 mg | 4% | CNF |
| 3646 | Onion, spring (green) or scallion (includes tops and bulb), raw | Vegetables and Vegetable Products | 0.39 mg | 4% | CNF |
| 3647 | Lotus root, raw | Vegetables and Vegetable Products | 0.39 mg | 4% | CNF |
| 3648 | Corn, sweet, canned, brine pack, solids and liquid | Vegetables and Vegetable Products | 0.39 mg | 4% | CNF |
| 3649 | Apricot, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 0.39 mg | 4% | CNF |
| 3650 | Pear, dried halves, sulphured, uncooked | Fruits and fruit juices | 0.39 mg | 4% | CNF |
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