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 4101–4150 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4101 | Soup, Italian wedding, ready-to-serve | Soups, Sauces and Gravies | 0.29 mg | 3% | CNF |
| 4102 | Potato, scalloped, dry mix, prepared with water, 2% milk and margarine | Vegetables and Vegetable Products | 0.29 mg | 3% | CNF |
| 4103 | Dumpling, plain | Baked Products | 0.29 mg | 3% | CNF |
| 4104 | Potato, flesh, baked, with salt | Vegetables and Vegetable Products | 0.29 mg | 3% | CNF |
| 4105 | Peas and onions, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.29 mg | 3% | CNF |
| 4106 | Carrot, canned, solids ans liquid, unsalted | Vegetables and Vegetable Products | 0.29 mg | 3% | CNF |
| 4107 | Potato, white, flesh and skin, raw | Vegetables and Vegetable Products | 0.29 mg | 3% | CNF |
| 4108 | Potato, Russet, flesh and skin, raw | Vegetables and Vegetable Products | 0.29 mg | 3% | CNF |
| 4109 | Potato, mashed, homemade, prepared with 2% M.F. milk and butter | Vegetables and Vegetable Products | 0.29 mg | 3% | CNF |
| 4110 | Potato, mashed, homemade, prepared with 2% M.F. milk | Vegetables and Vegetable Products | 0.29 mg | 3% | CNF |
| 4111 | Potato, mashed, homemade, prepared with 2% M.F. milk and margarine | Vegetables and Vegetable Products | 0.29 mg | 3% | CNF |
| 4112 | Sweets, fancy molasses | Sweets | 0.29 mg | 3% | CNF |
| 4113 | Potato, flesh and skin, raw | Vegetables and Vegetable Products | 0.29 mg | 3% | CNF |
| 4114 | Potato, french-fried, frozen, cottage cut, salt not added in processing, unprepared | Vegetables and Vegetable Products | 0.29 mg | 3% | CNF |
| 4115 | Potato, flesh, baked | Vegetables and Vegetable Products | 0.29 mg | 3% | CNF |
| 4116 | Potato, flesh, raw | Vegetables and Vegetable Products | 0.29 mg | 3% | CNF |
| 4117 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 0.29 mg | 3% | CNF |
| 4118 | Squash, summer, scallop, raw | Vegetables and Vegetable Products | 0.29 mg | 3% | CNF |
| 4119 | Squash, summer, crookneck, canned, drained solids | Vegetables and Vegetable Products | 0.29 mg | 3% | CNF |
| 4120 | Squash, summer, crookneck, raw | Vegetables and Vegetable Products | 0.29 mg | 3% | CNF |
| 4121 | Potato, O'brien, frozen, unprepared | Vegetables and Vegetable Products | 0.29 mg | 3% | CNF |
| 4122 | Peas and onions, frozen, boiled, drained | Vegetables and Vegetable Products | 0.29 mg | 3% | CNF |
| 4123 | Onion, canned, solids and liquid | Vegetables and Vegetable Products | 0.29 mg | 3% | CNF |
| 4124 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 0.29 mg | 3% | CNF |
| 4125 | Carrot, canned, solids and liquid | Vegetables and Vegetable Products | 0.29 mg | 3% | CNF |
| 4126 | Date, domestic, natural and dry | Fruits and fruit juices | 0.29 mg | 3% | CNF |
| 4127 | Apple, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 0.29 mg | 3% | CNF |
| 4128 | Salad dressing, french, commercial, regular | Fats and Oils | 0.29 mg | 3% | CNF |
| 4129 | Shallots, bulb, peeled, root removed, raw | Vegetables and Vegetable Products | 0.28 mg | 3% | USDA_FF |
| 4130 | Carrots, frozen, unprepared | Vegetables and Vegetable Products | 0.28 mg | 3% | USDA_FF |
| 4131 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.28 mg | 3% | USDA_FF |
| 4132 | Tart, breakfast, low fat | Baked Products | 0.28 mg | 3% | USDA_SR |
| 4133 | Pie, lemon meringue, prepared from recipe | Baked Products | 0.28 mg | 3% | USDA_SR |
| 4134 | Cake, cherry fudge with chocolate frosting | Baked Products | 0.28 mg | 3% | USDA_SR |
| 4135 | Babyfood, dessert, peach melba, junior | Baby Foods | 0.28 mg | 3% | USDA_SR |
| 4136 | Babyfood, dessert, peach melba, strained | Baby Foods | 0.28 mg | 3% | USDA_SR |
| 4137 | Winged bean, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 3% | USDA_SR |
| 4138 | Potatoes, mashed, home-prepared, whole milk added | Vegetables and Vegetable Products | 0.28 mg | 3% | USDA_SR |
| 4139 | Winged beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.28 mg | 3% | USDA_SR |
| 4140 | Tomato products, canned, sauce, with onions, green peppers, and celery | Vegetables and Vegetable Products | 0.28 mg | 3% | USDA_SR |
| 4141 | Potatoes, canned, drained solids | Vegetables and Vegetable Products | 0.28 mg | 3% | USDA_SR |
| 4142 | Tomatoes, yellow, raw | Vegetables and Vegetable Products | 0.28 mg | 3% | USDA_SR |
| 4143 | Beans, mung, mature seeds, sprouted, canned, drained solids | Vegetables and Vegetable Products | 0.28 mg | 3% | USDA_SR |
| 4144 | Broccoli, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.28 mg | 3% | USDA_SR |
| 4145 | Dandelion greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 3% | USDA_SR |
| 4146 | Radishes, raw | Vegetables and Vegetable Products | 0.28 mg | 3% | USDA_SR |
| 4147 | Dandelion greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.28 mg | 3% | USDA_SR |
| 4148 | Arrowhead, raw | Vegetables and Vegetable Products | 0.28 mg | 3% | USDA_SR |
| 4149 | Litchis, dried | Fruits and Fruit Juices | 0.28 mg | 3% | USDA_SR |
| 4150 | Potatoes, canned, drained solids, no salt added | Vegetables and Vegetable Products | 0.28 mg | 3% | USDA_SR |
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