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 7201–7250 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7201 | Whiskey sour mix, bottled, with added potassium and sodium | Beverages | 0.07 mg | 1% | USDA_SR |
| 7202 | Cranberry juice cocktail, frozen concentrate | Beverages | 0.07 mg | 1% | USDA_SR |
| 7203 | Salad dressing, mayonnaise, light | Fats and Oils | 0.07 mg | 1% | USDA_SR |
| 7204 | Beverages, carbonated, grape soda | Beverages | 0.07 mg | 1% | USDA_SR |
| 7205 | Carbonated beverage, cream soda | Beverages | 0.07 mg | 1% | USDA_SR |
| 7206 | Beverages, chocolate almond milk, unsweetened, shelf-stable, fortified with vitamin D2 and E | Beverages | 0.07 mg | 1% | USDA_SR |
| 7207 | Alcoholic beverage, wine, dessert, sweet | Beverages | 0.07 mg | 1% | USDA_SR |
| 7208 | Grape juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7209 | Grape juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7210 | Grapefruit, raw, white, Florida | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7211 | Grapefruit, raw, pink and red and white, all areas | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7212 | Cake, angelfood, commercially prepared | Baked Products | 0.07 mg | 1% | USDA_SR |
| 7213 | Margarine-like, vegetable oil spread, fat-free, tub | Fats and Oils | 0.07 mg | 1% | USDA_SR |
| 7214 | Babyfood, fruit, bananas with tapioca, junior | Baby Foods | 0.07 mg | 1% | USDA_SR |
| 7215 | Egg, white, raw, frozen, pasteurized | Dairy and Egg Products | 0.07 mg | 1% | USDA_SR |
| 7216 | Beverages, carbonated, root beer | Beverages | 0.07 mg | 1% | USDA_SR |
| 7217 | Cherries, sweet, raw | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7218 | Salad dressing, mayonnaise-type, light | Fats and Oils | 0.07 mg | 1% | USDA_SR |
| 7219 | Mayonnaise, reduced fat, with olive oil | Fats and Oils | 0.07 mg | 1% | USDA_SR |
| 7220 | Salad dressing, mayonnaise type, regular, with salt | Fats and Oils | 0.07 mg | 1% | USDA_SR |
| 7221 | Cream substitute, powdered | Dairy and Egg Products | 0.07 mg | 1% | USDA_SR |
| 7222 | Salad dressing, italian dressing, commercial, regular | Fats and Oils | 0.07 mg | 1% | USDA_SR |
| 7223 | Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing | Fats and Oils | 0.07 mg | 1% | USDA_SR |
| 7224 | Babyfood, fruit, pears and pineapple, strained | Baby Foods | 0.07 mg | 1% | USDA_SR |
| 7225 | Arrowroot flour | Cereal Grains and Pasta | 0.07 mg | 1% | USDA_SR |
| 7226 | Tomatoes, green, raw | Vegetables and Vegetable Products | 0.07 mg | 1% | USDA_SR |
| 7227 | Onions, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.07 mg | 1% | USDA_SR |
| 7228 | Onions, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.07 mg | 1% | USDA_SR |
| 7229 | Frozen novelties, juice type, POPSICLE SCRIBBLERS | Sweets | 0.07 mg | 1% | USDA_SR |
| 7230 | Onions, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.07 mg | 1% | USDA_SR |
| 7231 | Pear nectar, canned, without added ascorbic acid | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7232 | Pears, canned, extra light syrup pack, solids and liquids (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7233 | Orange juice, chilled, includes from concentrate, with added calcium | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7234 | Jellies, no sugar (with sodium saccharin), any flavors | Sweets | 0.07 mg | 1% | USDA_SR |
| 7235 | Snacks, potato chips, reduced fat | Snacks | 0.07 mg | 1% | USDA_SR |
| 7236 | Candies, HERSHEY, KIT KAT BIG KAT Bar | Sweets | 0.07 mg | 1% | USDA_SR |
| 7237 | Frostings, vanilla, creamy, ready-to-eat | Sweets | 0.07 mg | 1% | USDA_SR |
| 7238 | Plums, canned, purple, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7239 | Plums, canned, purple, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7240 | Tangerines, (mandarin oranges), raw | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7241 | Orange-grapefruit juice, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7242 | Orange juice, chilled, includes from concentrate, with added calcium and vitamin D | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7243 | Orange juice, chilled, includes from concentrate | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7244 | Oranges, raw, all commercial varieties | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7245 | Melons, casaba, raw | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7246 | Litchis, raw | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7247 | Pie fillings, cherry, low calorie | Sweets | 0.07 mg | 1% | USDA_SR |
| 7248 | Babyfood, juice, orange-carrot | Baby Foods | 0.07 mg | 1% | USDA_SR |
| 7249 | Gourd, dishcloth (towelgourd), raw | Vegetables and Vegetable Products | 0.07 mg | 1% | USDA_SR |
| 7250 | Grape juice, canned or bottled, unsweetened, with added ascorbic acid and calcium | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
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