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 4001–4050 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4001 | Corn, sweet, canned, brine pack, drained solids | Vegetables and Vegetable Products | 0.31 mg | 3% | CNF |
| 4002 | Chayote, fruit, boiled, drained | Vegetables and Vegetable Products | 0.31 mg | 3% | CNF |
| 4003 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 0.31 mg | 3% | CNF |
| 4004 | Soup, minestrone, canned, condensed, water added | Soups, Sauces and Gravies | 0.31 mg | 3% | CNF |
| 4005 | Lettuce, leaf, red, raw | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_FF |
| 4006 | Pie crust, standard-type, frozen, ready-to-bake, unenriched | Baked Products | 0.30 mg | 3% | USDA_SR |
| 4007 | Cookie, chocolate, with icing or coating | Baked Products | 0.30 mg | 3% | USDA_SR |
| 4008 | Babyfood, vegetable, green beans and potatoes | Baby Foods | 0.30 mg | 3% | USDA_SR |
| 4009 | Cake, white, dry mix, special dietary (includes lemon-flavored) | Baked Products | 0.30 mg | 3% | USDA_SR |
| 4010 | Sauce, peanut, made from coconut, water, sugar, peanuts | Soups, Sauces, and Gravies | 0.30 mg | 3% | USDA_SR |
| 4011 | Babyfood, dessert, peach cobbler, strained | Baby Foods | 0.30 mg | 3% | USDA_SR |
| 4012 | Salad dressing, caesar, fat-free | Fats and Oils | 0.30 mg | 3% | USDA_SR |
| 4013 | Sweet potato, frozen, cooked, baked, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 4014 | Salsify, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 4015 | Potatoes, o'brien, home-prepared | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 4016 | Peppers, hot chili, green, raw | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 4017 | Potatoes, boiled, cooked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 4018 | Broccoli, frozen, spears, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 4019 | Potatoes, boiled, cooked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 4020 | Potato puffs, frozen, oven-heated | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 4021 | Potatoes, mashed, home-prepared, whole milk and margarine added | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 4022 | Potatoes, flesh and skin, raw | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 4023 | Cabbage, mustard, salted | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 4024 | Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine) | Meals, Entrees, and Side Dishes | 0.30 mg | 3% | USDA_SR |
| 4025 | Potatoes, mashed, ready-to-eat | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 4026 | Malabar spinach, cooked | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 4027 | Sweet potato, frozen, cooked, baked, without salt | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 4028 | Salsify, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 4029 | Lambsquarters, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 4030 | Mango, dried, sweetened | Fruits and Fruit Juices | 0.30 mg | 3% | USDA_SR |
| 4031 | Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 0.30 mg | 3% | USDA_SR |
| 4032 | Puddings, chocolate, ready-to-eat, fat free | Sweets | 0.30 mg | 3% | USDA_SR |
| 4033 | Seeds, sisymbrium sp. seeds, whole, dried | Nut and Seed Products | 0.30 mg | 3% | USDA_SR |
| 4034 | Peppers, hungarian, raw | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 4035 | Lambsquarters, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 4036 | Broccoli, frozen, spears, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 4037 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 4038 | Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 4039 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 4040 | Balsam-pear (bitter gourd), leafy tips, raw | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 4041 | Rice, spanish rice mix, prepared | Mixed Dishes | 0.30 mg | 3% | CNF |
| 4042 | Cookie, chocolate, with icing or coating | Baked Products | 0.30 mg | 3% | CNF |
| 4043 | Sauce, peanut (made from coconut, water, sugar, peanuts) | Soups, Sauces and Gravies | 0.30 mg | 3% | CNF |
| 4044 | Salad dressing, caesar, fat free | Fats and Oils | 0.30 mg | 3% | CNF |
| 4045 | Sweet potato, frozen, baked, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% | CNF |
| 4046 | Salsify (oysterplant, vegetable oyster), boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% | CNF |
| 4047 | Potato, boiled with skin, flesh, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% | CNF |
| 4048 | Lambsquarters, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% | CNF |
| 4049 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% | CNF |
| 4050 | Dessert, pudding, chocolate, ready-to-eat, fat free | Sweets | 0.30 mg | 3% | CNF |
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