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 4301–4350 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4301 | Cake, pudding-type, white, enriched, dry mix | Baked Products | 0.25 mg | 2% | USDA_SR |
| 4302 | Soy sauce, reduced sodium, made from hydrolyzed vegetable protein | Legumes and Legume Products | 0.25 mg | 2% | USDA_SR |
| 4303 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces, and Gravies | 0.25 mg | 2% | USDA_SR |
| 4304 | Blackberries, frozen, unsweetened | Fruits and Fruit Juices | 0.25 mg | 2% | USDA_SR |
| 4305 | Cherries, tart, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.25 mg | 2% | USDA_SR |
| 4306 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces, and Gravies | 0.25 mg | 2% | USDA_SR |
| 4307 | Sauce, hot chile, sriracha, TUONG OT SRIRACHA | Soups, Sauces, and Gravies | 0.25 mg | 2% | USDA_SR |
| 4308 | Potatoes, scalloped, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 0.25 mg | 2% | USDA_SR |
| 4309 | Nuts, chestnuts, european, boiled and steamed | Nut and Seed Products | 0.25 mg | 2% | USDA_SR |
| 4310 | Potatoes, frozen, whole, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 2% | USDA_SR |
| 4311 | Peppers, sweet, red, raw | Vegetables and Vegetable Products | 0.25 mg | 2% | USDA_SR |
| 4312 | Potatoes, frozen, whole, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.25 mg | 2% | USDA_SR |
| 4313 | Potatoes, hash brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 0.25 mg | 2% | USDA_SR |
| 4314 | Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.25 mg | 2% | USDA_SR |
| 4315 | Cabbage, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.25 mg | 2% | USDA_SR |
| 4316 | Pepper, banana, raw | Vegetables and Vegetable Products | 0.25 mg | 2% | USDA_SR |
| 4317 | Beans, snap, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 2% | USDA_SR |
| 4318 | Mustard greens, raw | Vegetables and Vegetable Products | 0.25 mg | 2% | USDA_SR |
| 4319 | Beans, snap, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.25 mg | 2% | USDA_SR |
| 4320 | Orange peel, raw | Fruits and Fruit Juices | 0.25 mg | 2% | USDA_SR |
| 4321 | Salad dressing, green goddess, regular | Fats and Oils | 0.25 mg | 2% | USDA_SR |
| 4322 | Rose Hips, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.25 mg | 2% | USDA_SR |
| 4323 | Agave, cooked (Southwest) | American Indian/Alaska Native Foods | 0.25 mg | 2% | USDA_SR |
| 4324 | Rice noodles, cooked | Cereal Grains and Pasta | 0.25 mg | 2% | USDA_SR |
| 4325 | Nopales, raw | Vegetables and Vegetable Products | 0.25 mg | 2% | USDA_SR |
| 4326 | Cabbage, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 2% | USDA_SR |
| 4327 | Prunes, dehydrated (low-moisture), stewed | Fruits and Fruit Juices | 0.25 mg | 2% | USDA_SR |
| 4328 | Lemon peel, raw | Fruits and Fruit Juices | 0.25 mg | 2% | USDA_SR |
| 4329 | Plant-based beverage, cashew, enriched, unsweetened | Beverages | 0.25 mg | 2% | CNF |
| 4330 | Plant-based beverage, coconut, enriched, unsweetened | Beverages | 0.25 mg | 2% | CNF |
| 4331 | Soup, tomato and red pepper, ready-to-serve, low sodium | Soups, Sauces and Gravies | 0.25 mg | 2% | CNF |
| 4332 | Soy sauce (made with hydrolyzed vegetable protein), reduced sodium | Legumes and Legume Products | 0.25 mg | 2% | CNF |
| 4333 | Cherries, tart, dried, sweetened | Fruits and fruit juices | 0.25 mg | 2% | CNF |
| 4334 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces and Gravies | 0.25 mg | 2% | CNF |
| 4335 | Potato, whole, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 2% | CNF |
| 4336 | Cabbage, red, boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 2% | CNF |
| 4337 | Cereal, ready-to-eat, amaranth flakes | Breakfast cereals | 0.25 mg | 2% | CNF |
| 4338 | Rose hips, wild, native | Fruits and fruit juices | 0.25 mg | 2% | CNF |
| 4339 | Agave, cooked | Vegetables and Vegetable Products | 0.25 mg | 2% | CNF |
| 4340 | Sauce, pizza, canned, ready-to-serve | Vegetables and Vegetable Products | 0.25 mg | 2% | CNF |
| 4341 | Salad dressing, green goddess, regular | Fats and Oils | 0.25 mg | 2% | CNF |
| 4342 | Sauce, adobo fresco | Soups, Sauces and Gravies | 0.25 mg | 2% | CNF |
| 4343 | Pasta, rice noodles, cooked | Cereals, Grains and Pasta | 0.25 mg | 2% | CNF |
| 4344 | Pepper, banana, raw | Vegetables and Vegetable Products | 0.25 mg | 2% | CNF |
| 4345 | Cake, yellow, commercial, with vanilla (white) icing (frosting) | Baked Products | 0.25 mg | 2% | CNF |
| 4346 | Cake, white, pudding-type, dry mix, unprepared | Baked Products | 0.25 mg | 2% | CNF |
| 4347 | Coffee, instant, with sugar, cappucino flavour, powder | Beverages | 0.25 mg | 2% | CNF |
| 4348 | Nuts, European chestnuts (sweet), boiled and steamed | Nuts and Seeds | 0.25 mg | 2% | CNF |
| 4349 | Pepper, sweet, red, raw | Vegetables and Vegetable Products | 0.25 mg | 2% | CNF |
| 4350 | Potato, scalloped, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 0.25 mg | 2% | CNF |
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