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 5151–5200 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5151 | Tofu, silken, light, firm | Legumes and Legume Products | 0.33 mg | 3% | CNF |
| 5152 | Cake, yellow, light, dry mix, unprepared | Baked Products | 0.33 mg | 3% | CNF |
| 5153 | Snacks, corn-based, extruded, onion | Snacks | 0.33 mg | 3% | CNF |
| 5154 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 0.33 mg | 3% | CNF |
| 5155 | Muffin, blueberry, dry mix, unprepared | Baked Products | 0.33 mg | 3% | CNF |
| 5156 | Cookie, vanilla wafer, 18 to 21% fat | Baked Products | 0.33 mg | 3% | CNF |
| 5157 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 0.33 mg | 3% | CNF |
| 5158 | Potato, flesh, cooked in skin, microwaved | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 5159 | Carrot, frozen, unprepared | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 5160 | Brussels sprouts, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 5161 | Squash, summer, zucchini, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 5162 | Potato, french-fried, frozen, extruded, unprepared | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 5163 | Potato, hashed brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 5164 | Lotus root, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 5165 | Chicory roots (cichorium intybus), raw | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 5166 | Chard, swiss, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 5167 | Celeriac, raw | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 5168 | Burdock root, raw | Vegetables and Vegetable Products | 0.33 mg | 3% | CNF |
| 5169 | Cereal, hot, oats, minute, prepared, Robin Hood | Breakfast cereals | 0.33 mg | 3% | CNF |
| 5170 | Cheese, cottage, creamed with fruit | Dairy and Egg Products | 0.33 mg | 3% | CNF |
| 5171 | Parsnips, raw | Vegetables and Vegetable Products | 0.33 mg | 3% | USDA_FF |
| 5172 | Cookies, raisin, soft-type | Baked Products | 0.32 mg | 3% | USDA_SR |
| 5173 | Soup, minestrone, canned, reduced sodium, ready-to-serve | Soups, Sauces, and Gravies | 0.32 mg | 3% | USDA_SR |
| 5174 | Beverages, Water with added vitamins and minerals, bottles, sweetened, assorted fruit flavors | Beverages | 0.32 mg | 3% | USDA_SR |
| 5175 | Beverages, dairy drink mix, chocolate, reduced calorie, with aspartame, powder, prepared with water and ice | Beverages | 0.32 mg | 3% | USDA_SR |
| 5176 | Sauce, hoisin, ready-to-serve | Soups, Sauces, and Gravies | 0.32 mg | 3% | USDA_SR |
| 5177 | Cake, white, prepared from recipe without frosting | Baked Products | 0.32 mg | 3% | USDA_SR |
| 5178 | Babyfood, dinner, macaroni and cheese, junior | Baby Foods | 0.32 mg | 3% | USDA_SR |
| 5179 | Capers, canned | Spices and Herbs | 0.32 mg | 3% | USDA_SR |
| 5180 | Ice cream cookie sandwich | Dairy and Egg Products | 0.32 mg | 3% | USDA_SR |
| 5181 | Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored | Beverages | 0.32 mg | 3% | USDA_SR |
| 5182 | Ice cream bar, stick or nugget, with crunch coating | Dairy and Egg Products | 0.32 mg | 3% | USDA_SR |
| 5183 | Cream, fluid, light (coffee cream or table cream) | Dairy and Egg Products | 0.32 mg | 3% | USDA_SR |
| 5184 | Sweet potato, cooked, baked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.32 mg | 3% | USDA_SR |
| 5185 | Peaches, dehydrated (low-moisture), sulfured, stewed | Fruits and Fruit Juices | 0.32 mg | 3% | USDA_SR |
| 5186 | Puddings, banana, dry mix, instant, prepared with whole milk | Sweets | 0.32 mg | 3% | USDA_SR |
| 5187 | Corn, sweet, white, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 0.32 mg | 3% | USDA_SR |
| 5188 | Squash, summer, zucchini, includes skin, raw | Vegetables and Vegetable Products | 0.32 mg | 3% | USDA_SR |
| 5189 | Corn, sweet, yellow, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 0.32 mg | 3% | USDA_SR |
| 5190 | Puddings, lemon, dry mix, instant, prepared with whole milk | Sweets | 0.32 mg | 3% | USDA_SR |
| 5191 | Mountain yam, hawaii, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.32 mg | 3% | USDA_SR |
| 5192 | Sweet potato, cooked, baked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.32 mg | 3% | USDA_SR |
| 5193 | Pumpkin, raw | Vegetables and Vegetable Products | 0.32 mg | 3% | USDA_SR |
| 5194 | Mountain yam, hawaii, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.32 mg | 3% | USDA_SR |
| 5195 | Artichokes, (globe or french), frozen, unprepared | Vegetables and Vegetable Products | 0.32 mg | 3% | USDA_SR |
| 5196 | Tortilla, includes plain and from mutton sandwich (Navajo) | American Indian/Alaska Native Foods | 0.32 mg | 3% | USDA_SR |
| 5197 | Babyfood, cereal, wheat, with milk powder and fruit, prepared with water | Babyfoods | 0.32 mg | 3% | CNF |
| 5198 | Babyfood, vegetables, jarred, mixed vegetables, all stages | Babyfoods | 0.32 mg | 3% | CNF |
| 5199 | Soup, cream, mushroom, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 0.32 mg | 3% | CNF |
| 5200 | Dessert, frozen, ice cream bar, stick or nugget, with crunch coating | Sweets | 0.32 mg | 3% | CNF |
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