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 5251–5300 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5251 | Vegetable oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 0.31 mg | 3% | CNF |
| 5252 | Dessert, frozen, ice cream, fat free, no sugar added, flavours other than chocolate | Sweets | 0.31 mg | 3% | CNF |
| 5253 | Beans, snap (Italian, green or yellow), frozen, microwaved | Vegetables and Vegetable Products | 0.31 mg | 3% | CNF |
| 5254 | New Zealand spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 0.31 mg | 3% | CNF |
| 5255 | Kohlrabi, boiled, drained, with salt | Vegetables and Vegetable Products | 0.31 mg | 3% | CNF |
| 5256 | Yogourt, tofu | Legumes and Legume Products | 0.31 mg | 3% | CNF |
| 5257 | Dessert topping (non dairy), fat free, Reddi Wip | Dairy and Egg Products | 0.31 mg | 3% | CNF |
| 5258 | Abiyuch, raw | Fruits and fruit juices | 0.31 mg | 3% | CNF |
| 5259 | Dessert, frozen, ice cream, light, with aspartame, vanilla | Sweets | 0.31 mg | 3% | CNF |
| 5260 | Cake, pound, commercial, fat free | Baked Products | 0.31 mg | 3% | CNF |
| 5261 | Dessert, pudding, rice, dry mix, unprepared | Sweets | 0.31 mg | 3% | CNF |
| 5262 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting) | Baked Products | 0.31 mg | 3% | CNF |
| 5263 | Cake, pineapple upside-down, homemade | Baked Products | 0.31 mg | 3% | CNF |
| 5264 | Potato, boiled, flesh and skin | Vegetables and Vegetable Products | 0.31 mg | 3% | CNF |
| 5265 | Sweet potato, frozen, unprepared | Vegetables and Vegetable Products | 0.31 mg | 3% | CNF |
| 5266 | Potato salad, homemade | Vegetables and Vegetable Products | 0.31 mg | 3% | CNF |
| 5267 | New Zealand spinach, boiled, drained | Vegetables and Vegetable Products | 0.31 mg | 3% | CNF |
| 5268 | Kohlrabi, boiled, drained | Vegetables and Vegetable Products | 0.31 mg | 3% | CNF |
| 5269 | Corn, sweet, canned, brine pack, drained solids | Vegetables and Vegetable Products | 0.31 mg | 3% | CNF |
| 5270 | Chayote, fruit, boiled, drained | Vegetables and Vegetable Products | 0.31 mg | 3% | CNF |
| 5271 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 0.31 mg | 3% | CNF |
| 5272 | Soup, minestrone, canned, condensed, water added | Soups, Sauces and Gravies | 0.31 mg | 3% | CNF |
| 5273 | Soup, cheddar cheese, canned, condensed, water added | Soups, Sauces and Gravies | 0.31 mg | 3% | CNF |
| 5274 | Cream, table (coffee), 18% M.F. | Dairy and Egg Products | 0.31 mg | 3% | CNF |
| 5275 | Lettuce, leaf, red, raw | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_FF |
| 5276 | Pie crust, standard-type, frozen, ready-to-bake, unenriched | Baked Products | 0.30 mg | 3% | USDA_SR |
| 5277 | Cookie, chocolate, with icing or coating | Baked Products | 0.30 mg | 3% | USDA_SR |
| 5278 | Babyfood, vegetable, butternut squash and corn | Baby Foods | 0.30 mg | 3% | USDA_SR |
| 5279 | Babyfood, vegetable, green beans and potatoes | Baby Foods | 0.30 mg | 3% | USDA_SR |
| 5280 | McDONALD'S, Fruit 'n Yogurt Parfait (without granola) | Fast Foods | 0.30 mg | 3% | USDA_SR |
| 5281 | Cake, white, dry mix, special dietary (includes lemon-flavored) | Baked Products | 0.30 mg | 3% | USDA_SR |
| 5282 | Sauce, peanut, made from coconut, water, sugar, peanuts | Soups, Sauces, and Gravies | 0.30 mg | 3% | USDA_SR |
| 5283 | Babyfood, dessert, custard pudding, vanilla, junior | Baby Foods | 0.30 mg | 3% | USDA_SR |
| 5284 | Babyfood, dessert, peach cobbler, strained | Baby Foods | 0.30 mg | 3% | USDA_SR |
| 5285 | Milk, goat, fluid, with added vitamin D | Dairy and Egg Products | 0.30 mg | 3% | USDA_SR |
| 5286 | Salad dressing, caesar, fat-free | Fats and Oils | 0.30 mg | 3% | USDA_SR |
| 5287 | Sweet potato, frozen, cooked, baked, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 5288 | Salsify, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 5289 | Potatoes, o'brien, home-prepared | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 5290 | Peppers, hot chili, green, raw | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 5291 | Potatoes, boiled, cooked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 5292 | Broccoli, frozen, spears, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 5293 | Potatoes, boiled, cooked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 5294 | Potato puffs, frozen, oven-heated | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 5295 | Potatoes, mashed, home-prepared, whole milk and margarine added | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 5296 | Potatoes, flesh and skin, raw | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 5297 | Cabbage, mustard, salted | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 5298 | Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine) | Meals, Entrees, and Side Dishes | 0.30 mg | 3% | USDA_SR |
| 5299 | Potatoes, mashed, ready-to-eat | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 5300 | Malabar spinach, cooked | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
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