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 5301–5350 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5301 | Sweet potato, frozen, cooked, baked, without salt | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 5302 | Salsify, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 5303 | Lambsquarters, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 5304 | Mango, dried, sweetened | Fruits and Fruit Juices | 0.30 mg | 3% | USDA_SR |
| 5305 | Wocas, tuber, cooked, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 0.30 mg | 3% | USDA_SR |
| 5306 | Puddings, coconut cream, dry mix, instant | Sweets | 0.30 mg | 3% | USDA_SR |
| 5307 | Puddings, chocolate, ready-to-eat, fat free | Sweets | 0.30 mg | 3% | USDA_SR |
| 5308 | Seeds, sisymbrium sp. seeds, whole, dried | Nut and Seed Products | 0.30 mg | 3% | USDA_SR |
| 5309 | Peppers, hungarian, raw | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 5310 | Lambsquarters, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 5311 | Broccoli, frozen, spears, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 5312 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 5313 | Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 5314 | Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 5315 | Balsam-pear (bitter gourd), leafy tips, raw | Vegetables and Vegetable Products | 0.30 mg | 3% | USDA_SR |
| 5316 | Salad dressing, blue or roquefort cheese dressing, light | Fats and Oils | 0.30 mg | 3% | USDA_SR |
| 5317 | Babyfood, vegetables, jarred, creamed corn | Babyfoods | 0.30 mg | 3% | CNF |
| 5318 | Rice, spanish rice mix, prepared | Mixed Dishes | 0.30 mg | 3% | CNF |
| 5319 | Soup, cream, asparagus, ready-to-serve | Soups, Sauces and Gravies | 0.30 mg | 3% | CNF |
| 5320 | Cookie, chocolate, with icing or coating | Baked Products | 0.30 mg | 3% | CNF |
| 5321 | Sauce, peanut (made from coconut, water, sugar, peanuts) | Soups, Sauces and Gravies | 0.30 mg | 3% | CNF |
| 5322 | Sauce, cheese and salsa, medium | Soups, Sauces and Gravies | 0.30 mg | 3% | CNF |
| 5323 | Yogourt beverage, vanilla flavoured, with added Vitamin D | Dairy and Egg Products | 0.30 mg | 3% | CNF |
| 5324 | Salad dressing, caesar, fat free | Fats and Oils | 0.30 mg | 3% | CNF |
| 5325 | Yogourt beverage, vanilla flavoured | Dairy and Egg Products | 0.30 mg | 3% | CNF |
| 5326 | Sweet potato, frozen, baked, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% | CNF |
| 5327 | Salsify (oysterplant, vegetable oyster), boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% | CNF |
| 5328 | Potato, boiled with skin, flesh, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% | CNF |
| 5329 | Lambsquarters, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% | CNF |
| 5330 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% | CNF |
| 5331 | Milk, fluid, goat, unenriched, whole | Dairy and Egg Products | 0.30 mg | 3% | CNF |
| 5332 | Dessert, pudding, chocolate, ready-to-eat, fat free | Sweets | 0.30 mg | 3% | CNF |
| 5333 | Cabbage, mustard, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% | CNF |
| 5334 | Salad dressing, blue or roquefort cheese dressing, calorie-reduced | Fats and Oils | 0.30 mg | 3% | CNF |
| 5335 | Cereal, ready to eat, Puffins: cinnamon, Barbara's Bakery | Breakfast cereals | 0.30 mg | 3% | CNF |
| 5336 | Malabar spinach, cooked | Vegetables and Vegetable Products | 0.30 mg | 3% | CNF |
| 5337 | Pepper, Hungarian, raw | Vegetables and Vegetable Products | 0.30 mg | 3% | CNF |
| 5338 | Fast foods, side dish, potato, baked, topped with sour cream and chives | Fast Foods | 0.30 mg | 3% | CNF |
| 5339 | Dessert, pudding, coconut, dry mix, instant, unprepared | Sweets | 0.30 mg | 3% | CNF |
| 5340 | Seeds, sisymbrium sp. seeds, whole, dried | Nuts and Seeds | 0.30 mg | 3% | CNF |
| 5341 | Potato puff, frozen, prepared | Vegetables and Vegetable Products | 0.30 mg | 3% | CNF |
| 5342 | Potato, boiled with skin, flesh | Vegetables and Vegetable Products | 0.30 mg | 3% | CNF |
| 5343 | Broccoli, frozen, spears, boiled, drained, with salt | Vegetables and Vegetable Products | 0.30 mg | 3% | CNF |
| 5344 | Potato, O'brien, homemade | Vegetables and Vegetable Products | 0.30 mg | 3% | CNF |
| 5345 | Pepper, hot chili, red or green, raw | Vegetables and Vegetable Products | 0.30 mg | 3% | CNF |
| 5346 | Sweet potato, frozen, baked | Vegetables and Vegetable Products | 0.30 mg | 3% | CNF |
| 5347 | Sweet potato, raw | Vegetables and Vegetable Products | 0.30 mg | 3% | CNF |
| 5348 | Salsify (oysterplant, vegetable oyster), boiled, drained | Vegetables and Vegetable Products | 0.30 mg | 3% | CNF |
| 5349 | Potato, whole, peeled, frozen, unprepared | Vegetables and Vegetable Products | 0.30 mg | 3% | CNF |
| 5350 | Potato, mashed, homemade, prepared with whole milk and margarine | Vegetables and Vegetable Products | 0.30 mg | 3% | CNF |
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