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 3701–3750 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3701 | BURGER KING, Hash Brown Rounds | Fast Foods | 0.37 mg | 3% | USDA_SR |
| 3702 | Beverages, coffee, instant, with chicory | Beverages | 0.37 mg | 3% | USDA_SR |
| 3703 | Cookies, vanilla sandwich with creme filling, reduced fat | Baked Products | 0.37 mg | 3% | USDA_SR |
| 3704 | Currants, zante, dried | Fruits and Fruit Juices | 0.37 mg | 3% | USDA_SR |
| 3705 | Peas, edible-podded, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.37 mg | 3% | USDA_SR |
| 3706 | Turnip greens and turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.37 mg | 3% | USDA_SR |
| 3707 | Turnip greens and turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.37 mg | 3% | USDA_SR |
| 3708 | Peas, edible-podded, boiled, drained, without salt | Vegetables and Vegetable Products | 0.37 mg | 3% | USDA_SR |
| 3709 | Prairie Turnips, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.37 mg | 3% | USDA_SR |
| 3710 | Rice, white, long-grain, parboiled, unenriched, cooked | Cereal Grains and Pasta | 0.37 mg | 3% | USDA_SR |
| 3711 | Rice, white, long-grain, parboiled, enriched, cooked | Cereal Grains and Pasta | 0.37 mg | 3% | USDA_SR |
| 3712 | Corn flour, yellow, degermed, unenriched | Cereal Grains and Pasta | 0.37 mg | 3% | USDA_SR |
| 3713 | Hyacinth-beans, immature seeds, raw | Vegetables and Vegetable Products | 0.37 mg | 3% | USDA_SR |
| 3714 | Yardlong bean, raw | Vegetables and Vegetable Products | 0.37 mg | 3% | USDA_SR |
| 3715 | Corn with red and green peppers, canned, solids and liquids | Vegetables and Vegetable Products | 0.37 mg | 3% | USDA_SR |
| 3716 | Pasta, homemade, made without egg, cooked | Cereal Grains and Pasta | 0.37 mg | 3% | USDA_SR |
| 3717 | Corn, sweet, white, frozen, kernels cut off cob, unprepared | Vegetables and Vegetable Products | 0.37 mg | 3% | USDA_SR |
| 3718 | Squash, summer, crookneck and straightneck, frozen, unprepared | Vegetables and Vegetable Products | 0.37 mg | 3% | USDA_SR |
| 3719 | Potato wedges, frozen (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.37 mg | 3% | USDA_SR |
| 3720 | Raisins, golden, seedless | Fruits and Fruit Juices | 0.37 mg | 3% | USDA_SR |
| 3721 | Turnover, fruit (apple, berry, cherry, peach) | Baked Products | 0.37 mg | 3% | CNF |
| 3722 | Salad, grape and apple with yogourt and candied walnuts | Fast Foods | 0.37 mg | 3% | CNF |
| 3723 | Turnip, Prairie, native, raw | Vegetables and Vegetable Products | 0.37 mg | 3% | CNF |
| 3724 | Cereal, ready to eat, Corn Flakes: Frosted, Compliments | Breakfast cereals | 0.37 mg | 3% | CNF |
| 3725 | Zucchini, battered and fried | Mixed Dishes | 0.37 mg | 3% | CNF |
| 3726 | Snacks, plantain chips | Snacks | 0.37 mg | 3% | CNF |
| 3727 | Cookie, shortbread, plain, homemade | Baked Products | 0.37 mg | 3% | CNF |
| 3728 | Peas, edible-podded (snow peas), boiled, drained, with salt | Vegetables and Vegetable Products | 0.37 mg | 3% | CNF |
| 3729 | Beverage, bean | Legumes and Legume Products | 0.37 mg | 3% | CNF |
| 3730 | Grains, corn flour, degermed, unenriched, yellow | Cereals, Grains and Pasta | 0.37 mg | 3% | CNF |
| 3731 | Grains, rice, white, long-grain, parboiled, cooked | Cereals, Grains and Pasta | 0.37 mg | 3% | CNF |
| 3732 | Pasta, made without egg, homemade, cooked | Cereals, Grains and Pasta | 0.37 mg | 3% | CNF |
| 3733 | Dessert, frozen, pudding pop, chocolate | Sweets | 0.37 mg | 3% | CNF |
| 3734 | Muffin, blueberry, commercial | Baked Products | 0.37 mg | 3% | CNF |
| 3735 | Coffee, instant with chicory, powder | Beverages | 0.37 mg | 3% | CNF |
| 3736 | Corn, sweet, white, frozen, kernels off cob, unprepared | Vegetables and Vegetable Products | 0.37 mg | 3% | CNF |
| 3737 | Kale, scotch, raw | Vegetables and Vegetable Products | 0.37 mg | 3% | CNF |
| 3738 | Turnip greens and turnips, frozen, boiled, drained | Vegetables and Vegetable Products | 0.37 mg | 3% | CNF |
| 3739 | Squash, summer, crookneck, frozen, unprepared | Vegetables and Vegetable Products | 0.37 mg | 3% | CNF |
| 3740 | Peas, edible-podded (snow peas), boiled, drained | Vegetables and Vegetable Products | 0.37 mg | 3% | CNF |
| 3741 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 0.37 mg | 3% | CNF |
| 3742 | Beans, yardlong, (asparagus bean or cowpea), raw | Vegetables and Vegetable Products | 0.37 mg | 3% | CNF |
| 3743 | Corn with red or green peppers, canned, solids and liquid | Vegetables and Vegetable Products | 0.37 mg | 3% | CNF |
| 3744 | Brussels sprouts, raw | Vegetables and Vegetable Products | 0.37 mg | 3% | USDA_FF |
| 3745 | Beverages, shake, fast food, strawberry | Beverages | 0.36 mg | 3% | USDA_SR |
| 3746 | Cookies, vanilla wafers, higher fat | Baked Products | 0.36 mg | 3% | USDA_SR |
| 3747 | Cookies, vanilla wafers, lower fat | Baked Products | 0.36 mg | 3% | USDA_SR |
| 3748 | Salad dressing, italian dressing, fat-free | Fats and Oils | 0.36 mg | 3% | USDA_SR |
| 3749 | Fast foods, potatoes, hash browns, round pieces or patty | Fast Foods | 0.36 mg | 3% | USDA_SR |
| 3750 | Cake, gingerbread, dry mix | Baked Products | 0.36 mg | 3% | USDA_SR |
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