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 4151–4200 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4151 | Prairie Turnips, boiled (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.28 mg | 3% | USDA_SR |
| 4152 | Seeds, lotus seeds, raw | Nut and Seed Products | 0.28 mg | 3% | USDA_SR |
| 4153 | Broccoli, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 3% | USDA_SR |
| 4154 | Corn, sweet, yellow, canned, drained solids, rinsed with tap water | Vegetables and Vegetable Products | 0.28 mg | 3% | USDA_SR |
| 4155 | Durian, raw or frozen | Fruits and Fruit Juices | 0.28 mg | 3% | USDA_SR |
| 4156 | Corn, sweet, canned, drained solids, rinsed | Vegetables and Vegetable Products | 0.28 mg | 3% | CNF |
| 4157 | Turnip, Prairie, native, boiled | Vegetables and Vegetable Products | 0.28 mg | 3% | CNF |
| 4158 | Winged beans (goa bean), green, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 3% | CNF |
| 4159 | Dandelion greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 3% | CNF |
| 4160 | Broccoli, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 3% | CNF |
| 4161 | Salmonberry, raw | Fruits and fruit juices | 0.28 mg | 3% | CNF |
| 4162 | Potatoes, canned, drained solids, unsalted | Vegetables and Vegetable Products | 0.28 mg | 3% | CNF |
| 4163 | Dessert, frozen yogourt, chocolate | Sweets | 0.28 mg | 3% | CNF |
| 4164 | Breakfast tart, low fat | Baked Products | 0.28 mg | 3% | CNF |
| 4165 | Tomato, yellow, raw | Vegetables and Vegetable Products | 0.28 mg | 3% | CNF |
| 4166 | Durian, raw or frozen | Fruits and fruit juices | 0.28 mg | 3% | CNF |
| 4167 | Grains, rice, white with pasta and seasonings, cooked | Cereals, Grains and Pasta | 0.28 mg | 3% | CNF |
| 4168 | Pie, lemon meringue, homemade | Baked Products | 0.28 mg | 3% | CNF |
| 4169 | Cake, cherry fudge with chocolate icing (frosting) | Baked Products | 0.28 mg | 3% | CNF |
| 4170 | Bread stuffing, dry mix, prepared | Baked Products | 0.28 mg | 3% | CNF |
| 4171 | Seeds, lotus seeds, raw | Nuts and Seeds | 0.28 mg | 3% | CNF |
| 4172 | Tomato products, canned, sauce with onions, green peppers and celery | Vegetables and Vegetable Products | 0.28 mg | 3% | CNF |
| 4173 | Radish, raw | Vegetables and Vegetable Products | 0.28 mg | 3% | CNF |
| 4174 | Potato, canned, drained solids | Vegetables and Vegetable Products | 0.28 mg | 3% | CNF |
| 4175 | Broccoli, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 3% | CNF |
| 4176 | Potato, mashed, homemade, prepared with whole milk | Vegetables and Vegetable Products | 0.28 mg | 3% | CNF |
| 4177 | Beans, mung, mature seeds, sprouted, bean sprouts, canned, drained | Vegetables and Vegetable Products | 0.28 mg | 3% | CNF |
| 4178 | Winged beans (goa bean), green, boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 3% | CNF |
| 4179 | Dandelion greens, boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 3% | CNF |
| 4180 | Arrowhead, raw | Vegetables and Vegetable Products | 0.28 mg | 3% | CNF |
| 4181 | Lychee, dried | Fruits and fruit juices | 0.28 mg | 3% | CNF |
| 4182 | Dessert, frozen yogourt | Sweets | 0.28 mg | 3% | CNF |
| 4183 | Cabbage, bok choy, raw | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_FF |
| 4184 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_FF |
| 4185 | Beverages, cocoa mix, with aspartame, powder, prepared with water | Beverages | 0.27 mg | 2% | USDA_SR |
| 4186 | Cake, yellow, unenriched, dry mix | Baked Products | 0.27 mg | 2% | USDA_SR |
| 4187 | Cake, yellow, enriched, dry mix | Baked Products | 0.27 mg | 2% | USDA_SR |
| 4188 | Cake, pudding-type, yellow, dry mix | Baked Products | 0.27 mg | 2% | USDA_SR |
| 4189 | Cake, fruitcake, commercially prepared | Baked Products | 0.27 mg | 2% | USDA_SR |
| 4190 | Currants, european black, raw | Fruits and Fruit Juices | 0.27 mg | 2% | USDA_SR |
| 4191 | Pasta, gluten-free, corn and rice flour, cooked | Cereal Grains and Pasta | 0.27 mg | 2% | USDA_SR |
| 4192 | Cookies, sugar, refrigerated dough, baked | Baked Products | 0.27 mg | 2% | USDA_SR |
| 4193 | Babyfood, vegetables, mix vegetables junior | Baby Foods | 0.27 mg | 2% | USDA_SR |
| 4194 | Taro, cooked, with salt | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_SR |
| 4195 | Potatoes, boiled, cooked without skin, flesh, with salt | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_SR |
| 4196 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_SR |
| 4197 | Turnips, raw | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_SR |
| 4198 | Potatoes, boiled, cooked without skin, flesh, without salt | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_SR |
| 4199 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_SR |
| 4200 | Peas, edible-podded, raw | Vegetables and Vegetable Products | 0.27 mg | 2% | USDA_SR |
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