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 6551–6600 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 6551 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 0.14 mg | 1% | CNF |
| 6552 | Tomato, orange, raw | Vegetables and Vegetable Products | 0.14 mg | 1% | CNF |
| 6553 | Pepper, jalapeno, raw | Vegetables and Vegetable Products | 0.14 mg | 1% | CNF |
| 6554 | Fast foods, side dish, coleslaw | Fast Foods | 0.14 mg | 1% | CNF |
| 6555 | Sweets, syrups, malt | Sweets | 0.14 mg | 1% | CNF |
| 6556 | Alcohol, table wine, red (11.5% alcohol by volume) | Beverages | 0.14 mg | 1% | CNF |
| 6557 | Alcohol, cocktail, whisky sour mix, powder | Beverages | 0.14 mg | 1% | CNF |
| 6558 | Tomato, red, ripe, boiled, with salt | Vegetables and Vegetable Products | 0.14 mg | 1% | CNF |
| 6559 | Celery, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 1% | CNF |
| 6560 | Turnip, frozen, unprepared | Vegetables and Vegetable Products | 0.14 mg | 1% | CNF |
| 6561 | Tomato, red, ripe, boiled | Vegetables and Vegetable Products | 0.14 mg | 1% | CNF |
| 6562 | Celery, boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 1% | CNF |
| 6563 | Pickle relish, sweet | Vegetables and Vegetable Products | 0.14 mg | 1% | CNF |
| 6564 | Turnip greens, boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 1% | CNF |
| 6565 | Beans, snap (Italian, green or yellow), canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 0.14 mg | 1% | CNF |
| 6566 | Strawberry, raw | Fruits and fruit juices | 0.14 mg | 1% | CNF |
| 6567 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.14 mg | 1% | CNF |
| 6568 | Plantain, raw | Fruits and fruit juices | 0.14 mg | 1% | CNF |
| 6569 | Kiwi fruit, raw | Fruits and fruit juices | 0.14 mg | 1% | CNF |
| 6570 | Apricot, dried, sulphured, cooked without added sugar | Fruits and fruit juices | 0.14 mg | 1% | CNF |
| 6571 | Cereal, hot, cream of wheat, instant: original, prepared | Breakfast cereals | 0.14 mg | 1% | CNF |
| 6572 | Squash, pie pumpkin, peeled, seeded, raw | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_FF |
| 6573 | Peppers, serrano, seeded, raw | Vegetables and Vegetable Products | 0.14 mg | 1% | USDA_FF |
| 6574 | Peppers, banana or Hungarian wax, seeded, raw | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_FF |
| 6575 | Jackfruit, raw | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_SR |
| 6576 | Soup, tomato, dry, mix, prepared with water | Soups, Sauces, and Gravies | 0.13 mg | 1% | USDA_SR |
| 6577 | Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid | Fruits and Fruit Juices | 0.13 mg | 1% | USDA_SR |
| 6578 | Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt | Breakfast Cereals | 0.13 mg | 1% | USDA_SR |
| 6579 | Alcoholic beverage, wine, table, all | Beverages | 0.13 mg | 1% | USDA_SR |
| 6580 | Cake, angelfood, dry mix, prepared | Baked Products | 0.13 mg | 1% | USDA_SR |
| 6581 | Babyfood, plums, bananas and rice, strained | Baby Foods | 0.13 mg | 1% | USDA_SR |
| 6582 | Beverages, rice milk, unsweetened | Beverages | 0.13 mg | 1% | USDA_SR |
| 6583 | Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt | Breakfast Cereals | 0.13 mg | 1% | USDA_SR |
| 6584 | Babyfood, fruit, pears and pineapple, junior | Baby Foods | 0.13 mg | 1% | USDA_SR |
| 6585 | Whey, sweet, fluid | Dairy and Egg Products | 0.13 mg | 1% | USDA_SR |
| 6586 | Salad dressing, italian dressing, commercial, regular, without salt | Fats and Oils | 0.13 mg | 1% | USDA_SR |
| 6587 | Egg, white, dried, stabilized, glucose reduced | Dairy and Egg Products | 0.13 mg | 1% | USDA_SR |
| 6588 | Peppers, sweet, green, raw | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
| 6589 | Cauliflower, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
| 6590 | Squash, winter, butternut, cooked, baked, with salt | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
| 6591 | Radishes, oriental, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
| 6592 | Radishes, white icicle, raw | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
| 6593 | Tomatoes, red, ripe, canned, with green chilies | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
| 6594 | Onions, sweet, raw | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
| 6595 | Celery, raw | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
| 6596 | Squash, winter, butternut, cooked, baked, without salt | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
| 6597 | Alcoholic beverage, pina colada, prepared-from-recipe | Beverages | 0.13 mg | 1% | USDA_SR |
| 6598 | Cauliflower, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
| 6599 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
| 6600 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 0.13 mg | 1% | USDA_SR |
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