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 7151–7200 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7151 | Beverage mix, carob flavour, powder | Beverages | 0.08 mg | 1% | CNF |
| 7152 | Pickles, cucumber, sweet, low sodium | Vegetables and Vegetable Products | 0.08 mg | 1% | CNF |
| 7153 | Plum, canned, purple, light syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% | CNF |
| 7154 | Pear, canned halves, light syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% | CNF |
| 7155 | Rhubarb, frozen, cooked, added sugar | Fruits and fruit juices | 0.08 mg | 1% | CNF |
| 7156 | Pummelo, raw | Fruits and fruit juices | 0.08 mg | 1% | CNF |
| 7157 | Plum, canned, purple, water pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% | CNF |
| 7158 | Pineapple juice, frozen concentrate, diluted | Fruits and fruit juices | 0.08 mg | 1% | CNF |
| 7159 | Pear, canned halves, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% | CNF |
| 7160 | Pear, canned halves, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% | CNF |
| 7161 | Peach nectar, canned | Fruits and fruit juices | 0.08 mg | 1% | CNF |
| 7162 | Peach, spiced, canned whole, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% | CNF |
| 7163 | Papaya, raw | Fruits and fruit juices | 0.08 mg | 1% | CNF |
| 7164 | Orange, florida, raw | Fruits and fruit juices | 0.08 mg | 1% | CNF |
| 7165 | Orange, california, navel, raw | Fruits and fruit juices | 0.08 mg | 1% | CNF |
| 7166 | Lime juice, raw | Fruits and fruit juices | 0.08 mg | 1% | CNF |
| 7167 | Grapefruit, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% | CNF |
| 7168 | Grapefruit, canned, juice pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% | CNF |
| 7169 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, water pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% | CNF |
| 7170 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra heavy syrup, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% | CNF |
| 7171 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% | CNF |
| 7172 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra light syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% | CNF |
| 7173 | Cherry, sweet, canned, water pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% | CNF |
| 7174 | Apricot, canned halves with skin, extra light syrup, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% | CNF |
| 7175 | Soup, tomato vegetable, dehydrated, water added | Soups, Sauces and Gravies | 0.08 mg | 1% | CNF |
| 7176 | Soup, cream, mushroom, canned, condensed, water added | Soups, Sauces and Gravies | 0.08 mg | 1% | CNF |
| 7177 | Dessert topping (non dairy), powdered | Dairy and Egg Products | 0.08 mg | 1% | CNF |
| 7178 | Almond milk, unsweetened, plain, refrigerated | Beverages | 0.08 mg | 1% | USDA_FF |
| 7179 | Butter, stick, salted | Dairy and Egg Products | 0.07 mg | 1% | USDA_FF |
| 7180 | Butter, stick, unsalted | Dairy and Egg Products | 0.07 mg | 1% | USDA_FF |
| 7181 | Pears, raw, bartlett | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_FF |
| 7182 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_FF |
| 7183 | Alcoholic beverage, wine, dessert, dry | Beverages | 0.07 mg | 1% | USDA_SR |
| 7184 | Alcoholic beverage, distilled, rum, 80 proof | Beverages | 0.07 mg | 1% | USDA_SR |
| 7185 | Beverages, Whiskey sour mix, bottled | Beverages | 0.07 mg | 1% | USDA_SR |
| 7186 | Grapes, red or green (European type, such as Thompson seedless), raw | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7187 | Grapefruit, raw, white, California | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7188 | Grapefruit, raw, white, all areas | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7189 | Grapefruit, raw, pink and red, Florida | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7190 | Grapefruit, raw, pink and red, California and Arizona | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7191 | Grapefruit, raw, pink and red, all areas | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7192 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7193 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7194 | Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt | Breakfast Cereals | 0.07 mg | 1% | USDA_SR |
| 7195 | Beverages, Fruit punch drink, frozen concentrate | Beverages | 0.07 mg | 1% | USDA_SR |
| 7196 | Cherries, sour, red, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7197 | Cherries, sour, red, canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7198 | Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7199 | Blueberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7200 | Yokan, prepared from adzuki beans and sugar | Legumes and Legume Products | 0.07 mg | 1% | USDA_SR |
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