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 6451–6500 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6451 | Beverages, coffee, ready to drink, iced, mocha, milk based | Beverages | 0.15 mg | 1% | USDA_SR |
| 6452 | Bananas, raw | Fruits and Fruit Juices | 0.15 mg | 1% | USDA_SR |
| 6453 | Babyfood, vegetables, mix vegetables strained | Baby Foods | 0.15 mg | 1% | USDA_SR |
| 6454 | Babyfood, vegetables, carrots, strained | Baby Foods | 0.15 mg | 1% | USDA_SR |
| 6455 | Egg, white, dried, flakes, stabilized, glucose reduced | Dairy and Egg Products | 0.15 mg | 1% | USDA_SR |
| 6456 | Figs, raw | Fruits and Fruit Juices | 0.15 mg | 1% | USDA_SR |
| 6457 | Sauce, chili, peppers, hot, immature green, canned | Soups, Sauces, and Gravies | 0.15 mg | 1% | USDA_SR |
| 6458 | Sauce, peppers, hot, chili, mature red, canned | Soups, Sauces, and Gravies | 0.15 mg | 1% | USDA_SR |
| 6459 | Soup, cheese, canned, condensed | Soups, Sauces, and Gravies | 0.15 mg | 1% | USDA_SR |
| 6460 | Soup, cream of potato, canned, condensed | Soups, Sauces, and Gravies | 0.15 mg | 1% | USDA_SR |
| 6461 | Salad dressing, mayonnaise, regular | Fats and Oils | 0.15 mg | 1% | USDA_SR |
| 6462 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% | USDA_SR |
| 6463 | Mustard greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% | USDA_SR |
| 6464 | KFC, Coleslaw | Fast Foods | 0.15 mg | 1% | USDA_SR |
| 6465 | Yambean (jicama), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.15 mg | 1% | USDA_SR |
| 6466 | Agave, raw (Southwest) | American Indian/Alaska Native Foods | 0.15 mg | 1% | USDA_SR |
| 6467 | Yambean (jicama), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% | USDA_SR |
| 6468 | Cress, garden, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% | USDA_SR |
| 6469 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 0.15 mg | 1% | USDA_SR |
| 6470 | Lettuce, iceberg (includes crisphead types), raw | Vegetables and Vegetable Products | 0.15 mg | 1% | USDA_SR |
| 6471 | Papaya nectar, canned | Fruits and Fruit Juices | 0.15 mg | 1% | USDA_SR |
| 6472 | Blackberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.15 mg | 1% | USDA_SR |
| 6473 | Frozen novelties, ice type, pop | Sweets | 0.15 mg | 1% | USDA_SR |
| 6474 | Peppers, sweet, red, sauteed | Vegetables and Vegetable Products | 0.15 mg | 1% | USDA_SR |
| 6475 | Squash, winter, hubbard, baked, without salt | Vegetables and Vegetable Products | 0.15 mg | 1% | USDA_SR |
| 6476 | Radishes, oriental, raw | Vegetables and Vegetable Products | 0.15 mg | 1% | USDA_SR |
| 6477 | Cress, garden, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.15 mg | 1% | USDA_SR |
| 6478 | Candies, fudge, vanilla, prepared-from-recipe | Sweets | 0.15 mg | 1% | USDA_SR |
| 6479 | Babyfood, vegetables, jarred, squash, all stages | Babyfoods | 0.15 mg | 1% | CNF |
| 6480 | Babyfood, dessert, jarred, banana with coconut cream | Babyfoods | 0.15 mg | 1% | CNF |
| 6481 | Babyfood, fruit, jarred, prunes | Babyfoods | 0.15 mg | 1% | CNF |
| 6482 | Soup, cream of vegetable, made with 2% M.F. milk, homemade | Soups, Sauces and Gravies | 0.15 mg | 1% | CNF |
| 6483 | Yambean (jimaca), tuber, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% | CNF |
| 6484 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% | CNF |
| 6485 | Mustard greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% | CNF |
| 6486 | Cress, garden, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% | CNF |
| 6487 | Blackberry, wild, raw | Fruits and fruit juices | 0.15 mg | 1% | CNF |
| 6488 | Agave, raw | Vegetables and Vegetable Products | 0.15 mg | 1% | CNF |
| 6489 | Pepper, sweet, red, sauteed | Vegetables and Vegetable Products | 0.15 mg | 1% | CNF |
| 6490 | Sauce, chili, peppers, hot, chili, immature green, canned | Soups, Sauces and Gravies | 0.15 mg | 1% | CNF |
| 6491 | Sauce, chili, peppers, hot, chili, mature red, canned | Soups, Sauces and Gravies | 0.15 mg | 1% | CNF |
| 6492 | Dessert, frozen, ice pop | Sweets | 0.15 mg | 1% | CNF |
| 6493 | Candies, fudge, vanilla, homemade | Sweets | 0.15 mg | 1% | CNF |
| 6494 | Squash, winter, hubbard, baked | Vegetables and Vegetable Products | 0.15 mg | 1% | CNF |
| 6495 | Lettuce, iceberg | Vegetables and Vegetable Products | 0.15 mg | 1% | CNF |
| 6496 | Yambean (jimaca), tuber, boiled, drained | Vegetables and Vegetable Products | 0.15 mg | 1% | CNF |
| 6497 | Radish, oriental (daikon), raw | Vegetables and Vegetable Products | 0.15 mg | 1% | CNF |
| 6498 | Cress, garden, boiled, drained | Vegetables and Vegetable Products | 0.15 mg | 1% | CNF |
| 6499 | Fig, raw | Fruits and fruit juices | 0.15 mg | 1% | CNF |
| 6500 | Banana, raw | Fruits and fruit juices | 0.15 mg | 1% | CNF |
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