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 5101–5150 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5101 | Sauce, steak, tomato based, ready-to-serve | Soups, Sauces and Gravies | 0.34 mg | 3% | CNF |
| 5102 | Sweet potatoes, orange flesh, without skin, raw | Vegetables and Vegetable Products | 0.34 mg | 3% | USDA_FF |
| 5103 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 0.33 mg | 3% | USDA_SR |
| 5104 | Potato salad with egg | Meals, Entrees, and Side Dishes | 0.33 mg | 3% | USDA_SR |
| 5105 | Cake, yellow, light, dry mix | Baked Products | 0.33 mg | 3% | USDA_SR |
| 5106 | Muffins, blueberry, dry mix | Baked Products | 0.33 mg | 3% | USDA_SR |
| 5107 | Cake, white, prepared from recipe with coconut frosting | Baked Products | 0.33 mg | 3% | USDA_SR |
| 5108 | MORI-NU, Tofu, silken, lite firm | Legumes and Legume Products | 0.33 mg | 3% | USDA_SR |
| 5109 | Cheese, cottage, creamed, with fruit | Dairy and Egg Products | 0.33 mg | 3% | USDA_SR |
| 5110 | Babyfood, cereal, with eggs, strained | Baby Foods | 0.33 mg | 3% | USDA_SR |
| 5111 | Cream, sour, cultured | Dairy and Egg Products | 0.33 mg | 3% | USDA_SR |
| 5112 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% | USDA_SR |
| 5113 | Potatoes, microwaved, cooked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% | USDA_SR |
| 5114 | Potatoes, microwaved, cooked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.33 mg | 3% | USDA_SR |
| 5115 | Chard, swiss, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.33 mg | 3% | USDA_SR |
| 5116 | Celeriac, raw | Vegetables and Vegetable Products | 0.33 mg | 3% | USDA_SR |
| 5117 | Potatoes, hash brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 0.33 mg | 3% | USDA_SR |
| 5118 | Potatoes, red, flesh and skin, raw | Vegetables and Vegetable Products | 0.33 mg | 3% | USDA_SR |
| 5119 | Chicory roots, raw | Vegetables and Vegetable Products | 0.33 mg | 3% | USDA_SR |
| 5120 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.33 mg | 3% | USDA_SR |
| 5121 | Burdock root, raw | Vegetables and Vegetable Products | 0.33 mg | 3% | USDA_SR |
| 5122 | Brussels sprouts, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.33 mg | 3% | USDA_SR |
| 5123 | CARRABBA'S ITALIAN GRILL, spaghetti with pomodoro sauce | Restaurant Foods | 0.33 mg | 3% | USDA_SR |
| 5124 | Puddings, vanilla, dry mix, regular, prepared with whole milk | Sweets | 0.33 mg | 3% | USDA_SR |
| 5125 | Chard, swiss, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% | USDA_SR |
| 5126 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.33 mg | 3% | USDA_SR |
| 5127 | Potatoes, frozen, french fried, par fried, extruded, unprepared | Vegetables and Vegetable Products | 0.33 mg | 3% | USDA_SR |
| 5128 | Chokecherries, raw, pitted (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.33 mg | 3% | USDA_SR |
| 5129 | Puddings, coconut cream, dry mix, instant, prepared with whole milk | Sweets | 0.33 mg | 3% | USDA_SR |
| 5130 | Puddings, lemon, dry mix, instant, prepared with 2% milk | Sweets | 0.33 mg | 3% | USDA_SR |
| 5131 | Puddings, vanilla, dry mix, instant, prepared with whole milk | Sweets | 0.33 mg | 3% | USDA_SR |
| 5132 | Puddings, coconut cream, dry mix, instant, prepared with 2% milk | Sweets | 0.33 mg | 3% | USDA_SR |
| 5133 | Lotus root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% | USDA_SR |
| 5134 | Brussels sprouts, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% | USDA_SR |
| 5135 | Lotus root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.33 mg | 3% | USDA_SR |
| 5136 | Snacks, corn-based, extruded, onion-flavor | Snacks | 0.33 mg | 3% | USDA_SR |
| 5137 | Puddings, banana, dry mix, instant, prepared with 2% milk | Sweets | 0.33 mg | 3% | USDA_SR |
| 5138 | Soup, cream, celery, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 0.33 mg | 3% | CNF |
| 5139 | Soup, cream, mushroom, canned, condensed, reduced sodium, 2% M.F. milk added | Soups, Sauces and Gravies | 0.33 mg | 3% | CNF |
| 5140 | Soup, cream, broccoli, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.33 mg | 3% | CNF |
| 5141 | Potato salad with egg | Mixed Dishes | 0.33 mg | 3% | CNF |
| 5142 | Kefir, fruit flavours, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 0.33 mg | 3% | CNF |
| 5143 | Yogourt, soy, fruit flavoured | Dairy and Egg Products | 0.33 mg | 3% | CNF |
| 5144 | Yogourt, fruit flavoured, with added calcium and vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 0.33 mg | 3% | CNF |
| 5145 | Squash, summer, zucchini, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 5146 | Potato, flesh, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 5147 | Lotus root, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 5148 | Brussels sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 5149 | Soup, red pepper and black bean, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.33 mg | 3% | CNF |
| 5150 | Potato, red, flesh and skin, raw | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
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