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 4951–5000 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4951 | Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.36 mg | 3% | USDA_SR |
| 4952 | Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.36 mg | 3% | USDA_SR |
| 4953 | Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.36 mg | 3% | USDA_SR |
| 4954 | Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) | Baked Products | 0.36 mg | 3% | USDA_SR |
| 4955 | Ravioli, cheese-filled, canned | Mixed Dishes | 0.36 mg | 3% | CNF |
| 4956 | Yogourt, fruit flavoured, low fat, with added vitamin D (0.5-1.9% M.F.) | Dairy and Egg Products | 0.36 mg | 3% | CNF |
| 4957 | Kefir, plain, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 0.36 mg | 3% | CNF |
| 4958 | Yogourt, vanilla flavoured, with added calcium and vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 0.36 mg | 3% | CNF |
| 4959 | Yogourt, fruit flavoured, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 0.36 mg | 3% | CNF |
| 4960 | Yogourt, fruit flavoured, artificially sweetened, fat free (0-0.5% M.F.), with added Vitamin D | Dairy and Egg Products | 0.36 mg | 3% | CNF |
| 4961 | Cake, yellow (plus streusel), pudding-type, dry mix, prepared, with icing | Baked Products | 0.36 mg | 3% | CNF |
| 4962 | Tomato products, canned, puree, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% | CNF |
| 4963 | Yardlong beans (asparagus bean or cowpea), boiled, drained, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% | CNF |
| 4964 | Potato, flesh and skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% | CNF |
| 4965 | Potato, french-fried, frozen, shoestring, unprepared | Vegetables and Vegetable Products | 0.36 mg | 3% | CNF |
| 4966 | Potato, flesh and skin, baked, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% | CNF |
| 4967 | Artichoke (Globe, French), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% | CNF |
| 4968 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 0.36 mg | 3% | CNF |
| 4969 | Salad dressing, italian, fat free | Fats and Oils | 0.36 mg | 3% | CNF |
| 4970 | Fast foods, breakfast, potatoes, hashed brown | Fast Foods | 0.36 mg | 3% | CNF |
| 4971 | Dessert, flan, caramel custard, dry mix, prepared with 2% milk | Sweets | 0.36 mg | 3% | CNF |
| 4972 | Dessert, rennin, vanilla, dry mix, prepared with 2% milk | Sweets | 0.36 mg | 3% | CNF |
| 4973 | Cookie, vanilla wafer, 12 to 17% fat | Baked Products | 0.36 mg | 3% | CNF |
| 4974 | Cake mix, gingerbread, dry, unprepared | Baked Products | 0.36 mg | 3% | CNF |
| 4975 | Milk shake (fast food), strawberry | Beverages | 0.36 mg | 3% | CNF |
| 4976 | Nuts, beechnuts, dried | Nuts and Seeds | 0.36 mg | 3% | CNF |
| 4977 | Potato, flesh and skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 0.36 mg | 3% | CNF |
| 4978 | Potato, flesh and skin, baked | Vegetables and Vegetable Products | 0.36 mg | 3% | CNF |
| 4979 | Tomato products, canned, sauce with herbs and cheese | Vegetables and Vegetable Products | 0.36 mg | 3% | CNF |
| 4980 | Onion rings, breaded, par-fried, frozen, unprepared | Vegetables and Vegetable Products | 0.36 mg | 3% | CNF |
| 4981 | Tomato products, canned, puree, no salt added | Vegetables and Vegetable Products | 0.36 mg | 3% | CNF |
| 4982 | Beans, yardlong, (asparagus bean or cowpea), boiled, drained | Vegetables and Vegetable Products | 0.36 mg | 3% | CNF |
| 4983 | Chard, swiss, raw | Vegetables and Vegetable Products | 0.36 mg | 3% | CNF |
| 4984 | Beans, snap (Italian, green or yellow), canned, solids and liquid | Vegetables and Vegetable Products | 0.36 mg | 3% | CNF |
| 4985 | Artichoke (Globe, French), frozen, boiled, drained | Vegetables and Vegetable Products | 0.36 mg | 3% | CNF |
| 4986 | Soup, cream, asparagus, canned, condensed, water added | Soups, Sauces and Gravies | 0.36 mg | 3% | CNF |
| 4987 | Bread, banana, prepared from recipe, made with margarine | Baked Products | 0.35 mg | 3% | USDA_SR |
| 4988 | Beverages, Strawberry-flavor beverage mix, powder, prepared with whole milk | Beverages | 0.35 mg | 3% | USDA_SR |
| 4989 | Beverages, coffee, instant, regular, half the caffeine | Beverages | 0.35 mg | 3% | USDA_SR |
| 4990 | Babyfood, ravioli, cheese filled, with tomato sauce | Baby Foods | 0.35 mg | 3% | USDA_SR |
| 4991 | Beverages, Eggnog-flavor mix, powder, prepared with whole milk | Beverages | 0.35 mg | 3% | USDA_SR |
| 4992 | Beverages, coffee, instant, regular, powder | Beverages | 0.35 mg | 3% | USDA_SR |
| 4993 | Nuts, chestnuts, european, dried, unpeeled | Nut and Seed Products | 0.35 mg | 3% | USDA_SR |
| 4994 | Potatoes, french fried, all types, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.35 mg | 3% | USDA_SR |
| 4995 | Potatoes, white, flesh and skin, baked | Vegetables and Vegetable Products | 0.35 mg | 3% | USDA_SR |
| 4996 | Nuts, chestnuts, european, dried, peeled | Nut and Seed Products | 0.35 mg | 3% | USDA_SR |
| 4997 | Potatoes, raw, skin | Vegetables and Vegetable Products | 0.35 mg | 3% | USDA_SR |
| 4998 | Potatoes, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 0.35 mg | 3% | USDA_SR |
| 4999 | Carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.35 mg | 3% | USDA_SR |
| 5000 | Puddings, tapioca, dry mix, prepared with 2% milk | Sweets | 0.35 mg | 3% | USDA_SR |
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