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 6051–6100 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6051 | Cucumber, with peel, raw | Vegetables and Vegetable Products | 0.20 mg | 2% | USDA_SR |
| 6052 | Pie crust, refrigerated, regular, unbaked | Baked Products | 0.20 mg | 2% | USDA_SR |
| 6053 | Tomato and vegetable juice, low sodium | Vegetables and Vegetable Products | 0.20 mg | 2% | USDA_SR |
| 6054 | Blueberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.20 mg | 2% | USDA_SR |
| 6055 | Babyfood, vegetables, jarred, green beans, all stages | Babyfoods | 0.20 mg | 2% | CNF |
| 6056 | Babyfood, mixed fruit with oatmeal cereal, all stages | Babyfoods | 0.20 mg | 2% | CNF |
| 6057 | Cookie, butter or sugar, with chocolate icing or filling | Baked Products | 0.20 mg | 2% | CNF |
| 6058 | Cookie, sandwich with peanut butter filling, chocolate coated | Baked Products | 0.20 mg | 2% | CNF |
| 6059 | Yam, boiled, drained or baked, salt added | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6060 | Turnip, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6061 | Turnip, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6062 | Sweet potato, boiled without skin, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6063 | Squash, winter, spaghetti, baked or boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6064 | Squash, summer, zucchini, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6065 | Pumpkin leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6066 | Mustard greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6067 | Chrysanthemum, garland, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6068 | Celeriac, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6069 | Carrot, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6070 | Blueberry, wild, raw | Fruits and fruit juices | 0.20 mg | 2% | CNF |
| 6071 | Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6072 | Beans, snap (Italian, green or yellow), canned, drained solids, unsalted | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6073 | Cabbage, napa, raw | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6074 | Animal fat, native, beluga oil | Fats and Oils | 0.20 mg | 2% | CNF |
| 6075 | Juice, tomato and vegetable, low sodium | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6076 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6077 | Onion, young green, tops only | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6078 | Lettuce, red leaf | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6079 | Sauce, pasta, spaghetti or marinara, ready-to-serve, low sodium | Soups, Sauces and Gravies | 0.20 mg | 2% | CNF |
| 6080 | Sauce, pasta, spaghetti or marinara, ready-to-serve | Soups, Sauces and Gravies | 0.20 mg | 2% | CNF |
| 6081 | Fast foods, side dish, potato salad | Fast Foods | 0.20 mg | 2% | CNF |
| 6082 | Sweets, syrup, table blend, pancake, calorie-reduced | Sweets | 0.20 mg | 2% | CNF |
| 6083 | Pie, cherry, homemade, 2 crust | Baked Products | 0.20 mg | 2% | CNF |
| 6084 | Pie, blueberry, homemade, 2 crust | Baked Products | 0.20 mg | 2% | CNF |
| 6085 | Cookie, graham cracker, chocolate-coated | Baked Products | 0.20 mg | 2% | CNF |
| 6086 | Cake mix, carrot, pudding-type, dry, unprepared | Baked Products | 0.20 mg | 2% | CNF |
| 6087 | Turnip, frozen, boiled, drained | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6088 | Squash, winter, spaghetti, baked or boiled, drained | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6089 | Carrot, boiled, drained | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6090 | Beans, snap (Italian, green or yellow), canned, drained solids | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6091 | Cucumber, raw | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6092 | Cabbage, boiled, drained | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6093 | Fennel, bulb, raw | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6094 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6095 | Dock (sorrel), raw | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6096 | Borage, raw | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6097 | Yam, boiled, drained or baked | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6098 | Sweet potato, boiled without skin | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6099 | Squash, summer, zucchini, frozen, boiled, drained | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
| 6100 | Pumpkin leaves, boiled, drained | Vegetables and Vegetable Products | 0.20 mg | 2% | CNF |
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