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 3901–3950 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3901 | Potato, flesh, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 3902 | Lotus root, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 3903 | Brussels sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 3904 | Soup, red pepper and black bean, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.33 mg | 3% | CNF |
| 3905 | Potato, red, flesh and skin, raw | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 3906 | Tofu, silken, light, firm | Legumes and Legume Products | 0.33 mg | 3% | CNF |
| 3907 | Cake, yellow, light, dry mix, unprepared | Baked Products | 0.33 mg | 3% | CNF |
| 3908 | Snacks, corn-based, extruded, onion | Snacks | 0.33 mg | 3% | CNF |
| 3909 | Muffin, blueberry, dry mix, unprepared | Baked Products | 0.33 mg | 3% | CNF |
| 3910 | Cookie, vanilla wafer, 18 to 21% fat | Baked Products | 0.33 mg | 3% | CNF |
| 3911 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 0.33 mg | 3% | CNF |
| 3912 | Potato, flesh, cooked in skin, microwaved | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 3913 | Carrot, frozen, unprepared | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 3914 | Brussels sprouts, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 3915 | Squash, summer, zucchini, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 3916 | Potato, french-fried, frozen, extruded, unprepared | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 3917 | Potato, hashed brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 3918 | Lotus root, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 3919 | Chicory roots (cichorium intybus), raw | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 3920 | Chard, swiss, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 3921 | Celeriac, raw | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 3922 | Burdock root, raw | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 3923 | Cereal, hot, oats, minute, prepared, Robin Hood | Breakfast cereals | 0.33 mg | 3% | CNF |
| 3924 | Parsnips, raw | Vegetables and Vegetable Products | 0.33 mg | 3% | USDA_FF |
| 3925 | Cookies, raisin, soft-type | Baked Products | 0.32 mg | 3% | USDA_SR |
| 3926 | Soup, minestrone, canned, reduced sodium, ready-to-serve | Soups, Sauces, and Gravies | 0.32 mg | 3% | USDA_SR |
| 3927 | Beverages, Water with added vitamins and minerals, bottles, sweetened, assorted fruit flavors | Beverages | 0.32 mg | 3% | USDA_SR |
| 3928 | Beverages, dairy drink mix, chocolate, reduced calorie, with aspartame, powder, prepared with water and ice | Beverages | 0.32 mg | 3% | USDA_SR |
| 3929 | Sauce, hoisin, ready-to-serve | Soups, Sauces, and Gravies | 0.32 mg | 3% | USDA_SR |
| 3930 | Cake, white, prepared from recipe without frosting | Baked Products | 0.32 mg | 3% | USDA_SR |
| 3931 | Capers, canned | Spices and Herbs | 0.32 mg | 3% | USDA_SR |
| 3932 | Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored | Beverages | 0.32 mg | 3% | USDA_SR |
| 3933 | Sweet potato, cooked, baked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.32 mg | 3% | USDA_SR |
| 3934 | Peaches, dehydrated (low-moisture), sulfured, stewed | Fruits and Fruit Juices | 0.32 mg | 3% | USDA_SR |
| 3935 | Corn, sweet, white, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 0.32 mg | 3% | USDA_SR |
| 3936 | Squash, summer, zucchini, includes skin, raw | Vegetables and Vegetable Products | 0.32 mg | 3% | USDA_SR |
| 3937 | Corn, sweet, yellow, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 0.32 mg | 3% | USDA_SR |
| 3938 | Mountain yam, hawaii, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.32 mg | 3% | USDA_SR |
| 3939 | Sweet potato, cooked, baked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.32 mg | 3% | USDA_SR |
| 3940 | Pumpkin, raw | Vegetables and Vegetable Products | 0.32 mg | 3% | USDA_SR |
| 3941 | Mountain yam, hawaii, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.32 mg | 3% | USDA_SR |
| 3942 | Artichokes, (globe or french), frozen, unprepared | Vegetables and Vegetable Products | 0.32 mg | 3% | USDA_SR |
| 3943 | Tortilla, includes plain and from mutton sandwich (Navajo) | American Indian/Alaska Native Foods | 0.32 mg | 3% | USDA_SR |
| 3944 | Babyfood, vegetables, jarred, mixed vegetables, all stages | Babyfoods | 0.32 mg | 3% | CNF |
| 3945 | Sweet potato, baked, skin removed after baking, with salt | Vegetables and Vegetable Products | 0.32 mg | 3% | CNF |
| 3946 | Capers, canned | Spices and Herbs | 0.32 mg | 3% | CNF |
| 3947 | Sauce, hoisin, ready-to-serve | Soups, Sauces and Gravies | 0.32 mg | 3% | CNF |
| 3948 | Cookie, raisin, soft-type | Baked Products | 0.32 mg | 3% | CNF |
| 3949 | Cake, white, homemade, without icing (frosting) | Baked Products | 0.32 mg | 3% | CNF |
| 3950 | Pumpkin, raw | Vegetables and Vegetable Products | 0.32 mg | 3% | CNF |
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