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 5001–5050 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5001 | Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated | Vegetables and Vegetable Products | 0.35 mg | 3% | USDA_SR |
| 5002 | Beets, cooked, boiled, drained | Vegetables and Vegetable Products | 0.35 mg | 3% | USDA_SR |
| 5003 | Beets, raw | Vegetables and Vegetable Products | 0.35 mg | 3% | USDA_SR |
| 5004 | Pomegranates, raw | Fruits and Fruit Juices | 0.35 mg | 3% | USDA_SR |
| 5005 | Puddings, coconut cream, dry mix, regular | Sweets | 0.35 mg | 3% | USDA_SR |
| 5006 | Flan, caramel custard, dry mix, prepared with whole milk | Sweets | 0.35 mg | 3% | USDA_SR |
| 5007 | Rennin, vanilla, dry mix, prepared with whole milk | Sweets | 0.35 mg | 3% | USDA_SR |
| 5008 | Carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.35 mg | 3% | USDA_SR |
| 5009 | Beets, cooked, boiled. drained, with salt | Vegetables and Vegetable Products | 0.35 mg | 3% | USDA_SR |
| 5010 | Potatoes, french fried, all types, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 0.35 mg | 3% | USDA_SR |
| 5011 | Puddings, banana, dry mix, regular, prepared with 2% milk | Sweets | 0.35 mg | 3% | USDA_SR |
| 5012 | Plant-based beverage, cashew, enriched, sweetened | Beverages | 0.35 mg | 3% | CNF |
| 5013 | Spaghetti with pomodoro sauce (tomato sauce) | Mixed Dishes | 0.35 mg | 3% | CNF |
| 5014 | Soup, tomato, canned, condensed, reduced sodium, 2% M.F. milk added | Soups, Sauces and Gravies | 0.35 mg | 3% | CNF |
| 5015 | Yogourt beverage, fruit flavoured, with added Vitamin D | Dairy and Egg Products | 0.35 mg | 3% | CNF |
| 5016 | Yogourt beverage, fruit flavoured | Dairy and Egg Products | 0.35 mg | 3% | CNF |
| 5017 | Yogourt, fruit flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 0.35 mg | 3% | CNF |
| 5018 | Cake, carrot, homemade, with cream cheese icing | Baked Products | 0.35 mg | 3% | CNF |
| 5019 | Carrot, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.35 mg | 3% | CNF |
| 5020 | Beets, boiled, drained, with salt | Vegetables and Vegetable Products | 0.35 mg | 3% | CNF |
| 5021 | Dessert, pudding, vanilla, dry mix, instant, prepared with whole milk | Sweets | 0.35 mg | 3% | CNF |
| 5022 | Potato, white, flesh and skin, baked | Vegetables and Vegetable Products | 0.35 mg | 3% | CNF |
| 5023 | Potato, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 0.35 mg | 3% | CNF |
| 5024 | Coffee, instant, powder, half the caffeine | Beverages | 0.35 mg | 3% | CNF |
| 5025 | Dessert, pudding, lemon, dry mix, instant, prepared with whole milk | Sweets | 0.35 mg | 3% | CNF |
| 5026 | Dessert, pudding, coconut, dry mix, regular, unprepared | Sweets | 0.35 mg | 3% | CNF |
| 5027 | Dessert, pudding, banana, dry mix, regular, prepared with whole milk | Sweets | 0.35 mg | 3% | CNF |
| 5028 | Dessert, pudding, banana, dry mix, instant, prepared with whole milk | Sweets | 0.35 mg | 3% | CNF |
| 5029 | Dessert, flan, caramel custard, dry mix, prepared with whole milk | Sweets | 0.35 mg | 3% | CNF |
| 5030 | Dessert, rennin, vanilla, dry mix, prepared with whole milk | Sweets | 0.35 mg | 3% | CNF |
| 5031 | Dessert, pudding, tapioca, dry mix, prepared with whole milk | Sweets | 0.35 mg | 3% | CNF |
| 5032 | Dessert, frozen, pudding pop, vanilla | Sweets | 0.35 mg | 3% | CNF |
| 5033 | Cake mix, marble, pudding-type, dry, unprepared | Baked Products | 0.35 mg | 3% | CNF |
| 5034 | Bread, banana, homemade, made with margarine | Baked Products | 0.35 mg | 3% | CNF |
| 5035 | Strawberry flavour mix, powder, with whole milk | Beverages | 0.35 mg | 3% | CNF |
| 5036 | Coffee, instant, regular, powder | Beverages | 0.35 mg | 3% | CNF |
| 5037 | Nuts, European chestnuts (sweet), dried, peeled | Nuts and Seeds | 0.35 mg | 3% | CNF |
| 5038 | Nuts, European chestnuts (sweet), dried, unpeeled | Nuts and Seeds | 0.35 mg | 3% | CNF |
| 5039 | Beets, boiled, drained | Vegetables and Vegetable Products | 0.35 mg | 3% | CNF |
| 5040 | Beets, raw | Vegetables and Vegetable Products | 0.35 mg | 3% | CNF |
| 5041 | Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven | Vegetables and Vegetable Products | 0.35 mg | 3% | CNF |
| 5042 | Potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 0.35 mg | 3% | CNF |
| 5043 | Potato, skin, raw | Vegetables and Vegetable Products | 0.35 mg | 3% | CNF |
| 5044 | Carrot, frozen, boiled, drained | Vegetables and Vegetable Products | 0.35 mg | 3% | CNF |
| 5045 | Pomegranate, raw | Fruits and fruit juices | 0.35 mg | 3% | CNF |
| 5046 | Cream, sour, cultured, 18% M.F. | Dairy and Egg Products | 0.35 mg | 3% | CNF |
| 5047 | Beans, snap, green, raw | Vegetables and Vegetable Products | 0.35 mg | 3% | USDA_FF |
| 5048 | Arugula, baby, raw | Vegetables and Vegetable Products | 0.35 mg | 3% | USDA_FF |
| 5049 | Soup, tomato, canned, prepared with equal volume low fat (2%) milk | Soups, Sauces, and Gravies | 0.34 mg | 3% | USDA_SR |
| 5050 | Soymilk, chocolate, with added calcium, vitamins A and D | Legumes and Legume Products | 0.34 mg | 3% | USDA_SR |
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