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 5051–5100 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5051 | Soymilk, chocolate, unfortified | Legumes and Legume Products | 0.34 mg | 3% | USDA_SR |
| 5052 | McDONALD'S, Hash Brown | Fast Foods | 0.34 mg | 3% | USDA_SR |
| 5053 | Sweet rolls, cinnamon, refrigerated dough with frosting, baked | Baked Products | 0.34 mg | 3% | USDA_SR |
| 5054 | Sauce, steak, tomato based | Soups, Sauces, and Gravies | 0.34 mg | 3% | USDA_SR |
| 5055 | Nuts, ginkgo nuts, raw | Nut and Seed Products | 0.34 mg | 3% | USDA_SR |
| 5056 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.34 mg | 3% | USDA_SR |
| 5057 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.34 mg | 3% | USDA_SR |
| 5058 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 0.34 mg | 3% | USDA_SR |
| 5059 | Peppers, jalapeno, canned, solids and liquids | Vegetables and Vegetable Products | 0.34 mg | 3% | USDA_SR |
| 5060 | Cassava, raw | Vegetables and Vegetable Products | 0.34 mg | 3% | USDA_SR |
| 5061 | Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.34 mg | 3% | USDA_SR |
| 5062 | OLIVE GARDEN, spaghetti with pomodoro sauce | Restaurant Foods | 0.34 mg | 3% | USDA_SR |
| 5063 | Stinging Nettles, blanched (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.34 mg | 3% | USDA_SR |
| 5064 | Puddings, tapioca, dry mix, prepared with whole milk | Sweets | 0.34 mg | 3% | USDA_SR |
| 5065 | Ginger root, raw | Vegetables and Vegetable Products | 0.34 mg | 3% | USDA_SR |
| 5066 | Beets, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.34 mg | 3% | USDA_SR |
| 5067 | Loganberries, frozen | Fruits and Fruit Juices | 0.34 mg | 3% | USDA_SR |
| 5068 | Puddings, banana, dry mix, regular, prepared with whole milk | Sweets | 0.34 mg | 3% | USDA_SR |
| 5069 | Ice creams, strawberry | Sweets | 0.34 mg | 3% | USDA_SR |
| 5070 | Puddings, vanilla, dry mix, regular, prepared with 2% milk | Sweets | 0.34 mg | 3% | USDA_SR |
| 5071 | Puddings, chocolate, ready-to-eat | Sweets | 0.34 mg | 3% | USDA_SR |
| 5072 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.34 mg | 3% | USDA_SR |
| 5073 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 0.34 mg | 3% | USDA_SR |
| 5074 | Soup, cream, potato, ready-to-serve | Soups, Sauces and Gravies | 0.34 mg | 3% | CNF |
| 5075 | Yogourt, fruit flavoured, tubes, vitamin D added | Dairy and Egg Products | 0.34 mg | 3% | CNF |
| 5076 | Stinging Nettles, native, blanched | Vegetables and Vegetable Products | 0.34 mg | 3% | CNF |
| 5077 | Dip, sour cream base (with dehydrated onion soup) | Soups, Sauces and Gravies | 0.34 mg | 3% | CNF |
| 5078 | Pasta salad with vegetables, prepared with Italian dressing, homemade | Mixed Dishes | 0.34 mg | 3% | CNF |
| 5079 | Dessert topping (non dairy), powdered, prepared with 2% milk | Dairy and Egg Products | 0.34 mg | 3% | CNF |
| 5080 | Cheesecake, plain, with cherry topping, homemade | Baked Products | 0.34 mg | 3% | CNF |
| 5081 | Cake, gingerbread, dry mix, prepared, without icing | Baked Products | 0.34 mg | 3% | CNF |
| 5082 | Sugar pie, 1 crust, homemade | Baked Products | 0.34 mg | 3% | CNF |
| 5083 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting), baked | Baked Products | 0.34 mg | 3% | CNF |
| 5084 | Salad dressing, buttermilk as main ingredient | Fats and Oils | 0.34 mg | 3% | CNF |
| 5085 | Plant-based beverage, soy, unenriched, chocolate | Beverages | 0.34 mg | 3% | CNF |
| 5086 | Soup, tomato, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.34 mg | 3% | CNF |
| 5087 | Dessert, frozen, ice cream, strawberry | Sweets | 0.34 mg | 3% | CNF |
| 5088 | Dessert, pudding, vanilla, dry mix, regular, prepared with whole milk | Sweets | 0.34 mg | 3% | CNF |
| 5089 | Dessert, pudding, chocolate, ready-to-eat | Sweets | 0.34 mg | 3% | CNF |
| 5090 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 0.34 mg | 3% | CNF |
| 5091 | Nuts, ginkgo nuts, raw | Nuts and Seeds | 0.34 mg | 3% | CNF |
| 5092 | Pepper, jalapeno, canned, solids and liquid | Vegetables and Vegetable Products | 0.34 mg | 3% | CNF |
| 5093 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 0.34 mg | 3% | CNF |
| 5094 | Squash, summer, crookneck, frozen, boiled, drained | Vegetables and Vegetable Products | 0.34 mg | 3% | CNF |
| 5095 | Ginger root, raw | Vegetables and Vegetable Products | 0.34 mg | 3% | CNF |
| 5096 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 0.34 mg | 3% | CNF |
| 5097 | Cassava (manioc), raw | Vegetables and Vegetable Products | 0.34 mg | 3% | CNF |
| 5098 | Broccoli, frozen, spears, unprepared | Vegetables and Vegetable Products | 0.34 mg | 3% | CNF |
| 5099 | Beets, canned, solids and liquid | Vegetables and Vegetable Products | 0.34 mg | 3% | CNF |
| 5100 | Loganberry, frozen | Fruits and fruit juices | 0.34 mg | 3% | CNF |
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