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 7051–7100 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7051 | Taro, Tahitian, raw | Vegetables and Vegetable Products | 0.09 mg | 1% | CNF |
| 7052 | Onion, frozen, whole, boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 1% | CNF |
| 7053 | Butterbur (fuki), boiled, drained | Vegetables and Vegetable Products | 0.09 mg | 1% | CNF |
| 7054 | Pear, canned halves, water pack, solids and liquid | Fruits and fruit juices | 0.09 mg | 1% | CNF |
| 7055 | Peach, canned halves or slices, light syrup pack, solids and liquid | Fruits and fruit juices | 0.09 mg | 1% | CNF |
| 7056 | Peach, canned halves or slices, water pack, solids and liquid | Fruits and fruit juices | 0.09 mg | 1% | CNF |
| 7057 | Grapefruit juice, canned, no added sugar | Fruits and fruit juices | 0.09 mg | 1% | CNF |
| 7058 | Apricot nectar, canned | Fruits and fruit juices | 0.09 mg | 1% | CNF |
| 7059 | Strawberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.09 mg | 1% | CNF |
| 7060 | Pear, canned halves, juice pack, solids and liquid | Fruits and fruit juices | 0.09 mg | 1% | CNF |
| 7061 | Peach, canned halves or slices, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.09 mg | 1% | CNF |
| 7062 | Peach, canned halves or slices, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.09 mg | 1% | CNF |
| 7063 | Peach, canned halves or slices, extra light syrup pack, solids and liquid | Fruits and fruit juices | 0.09 mg | 1% | CNF |
| 7064 | Melon, honeydew, raw | Fruits and fruit juices | 0.09 mg | 1% | CNF |
| 7065 | Mango, raw | Fruits and fruit juices | 0.09 mg | 1% | CNF |
| 7066 | Grapefruit, canned, waterpack, solids and liquid | Fruits and fruit juices | 0.09 mg | 1% | CNF |
| 7067 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.09 mg | 1% | CNF |
| 7068 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.09 mg | 1% | CNF |
| 7069 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, water pack, solids and liquid | Fruits and fruit juices | 0.09 mg | 1% | CNF |
| 7070 | Soup, leek, dehydrated, water added | Soups, Sauces and Gravies | 0.09 mg | 1% | CNF |
| 7071 | Butter, regular | Dairy and Egg Products | 0.09 mg | 1% | CNF |
| 7072 | Butter, unsalted | Dairy and Egg Products | 0.09 mg | 1% | CNF |
| 7073 | Blueberries, raw | Fruits and Fruit Juices | 0.09 mg | 1% | USDA_FF |
| 7074 | Blueberries, raw | Fruits and Fruit Juices | 0.09 mg | 1% | USDA_FF |
| 7075 | Pawpaw, peeled, seeded, raw | Fruits and Fruit Juices | 0.08 mg | 1% | USDA_FF |
| 7076 | Tomato, roma | Vegetables and Vegetable Products | 0.08 mg | 1% | USDA_FF |
| 7077 | Tomato, roma | Vegetables and Vegetable Products | 0.08 mg | 1% | USDA_FF |
| 7078 | Juice, pomegranate, from concentrate, shelf-stable | Fruits and Fruit Juices | 0.08 mg | 1% | USDA_FF |
| 7079 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.08 mg | 1% | USDA_SR |
| 7080 | Beverages, Wine, non-alcoholic | Beverages | 0.08 mg | 1% | USDA_SR |
| 7081 | Beverages, Carob-flavor beverage mix, powder | Beverages | 0.08 mg | 1% | USDA_SR |
| 7082 | Cherries, sweet, canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.08 mg | 1% | USDA_SR |
| 7083 | Apricots, canned, extra light syrup pack, with skin, solids and liquids (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.08 mg | 1% | USDA_SR |
| 7084 | Oil, industrial, palm kernel (hydrogenated), confection fat, uses similar to 95 degree hard butter | Fats and Oils | 0.08 mg | 1% | USDA_SR |
| 7085 | Grapefruit, sections, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.08 mg | 1% | USDA_SR |
| 7086 | Grapefruit, sections, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.08 mg | 1% | USDA_SR |
| 7087 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.08 mg | 1% | USDA_SR |
| 7088 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.08 mg | 1% | USDA_SR |
| 7089 | Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, extra light syrup, solids and liquids | Fruits and Fruit Juices | 0.08 mg | 1% | USDA_SR |
| 7090 | Soup, cream of celery, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 0.08 mg | 1% | USDA_SR |
| 7091 | Vinegar, balsamic | Spices and Herbs | 0.08 mg | 1% | USDA_SR |
| 7092 | Beverages, Malt liquor beverage | Beverages | 0.08 mg | 1% | USDA_SR |
| 7093 | Babyfood, fruit, pears, strained | Baby Foods | 0.08 mg | 1% | USDA_SR |
| 7094 | Babyfood, cereal, rice, with applesauce and bananas, strained | Baby Foods | 0.08 mg | 1% | USDA_SR |
| 7095 | Babyfood, fruit, plums with tapioca, without ascorbic acid, junior | Baby Foods | 0.08 mg | 1% | USDA_SR |
| 7096 | Babyfood, fruit, plums with tapioca, without ascorbic acid, strained | Baby Foods | 0.08 mg | 1% | USDA_SR |
| 7097 | Babyfood, fruit, pears, junior | Baby Foods | 0.08 mg | 1% | USDA_SR |
| 7098 | Dessert topping, powdered | Dairy and Egg Products | 0.08 mg | 1% | USDA_SR |
| 7099 | Sweeteners, for baking, brown, contains sugar and sucralose | Sweets | 0.08 mg | 1% | USDA_SR |
| 7100 | Candies, Tamarind | Sweets | 0.08 mg | 1% | USDA_SR |
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