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 7251–7300 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 7251 | Pear nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7252 | Plums, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7253 | Squash, Indian, raw (Navajo) | American Indian/Alaska Native Foods | 0.07 mg | 1% | USDA_SR |
| 7254 | Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7255 | Orange juice, chilled, includes from concentrate, with added calcium and vitamins A, D, E | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7256 | Cherries, sour, canned, water pack, drained | Fruits and Fruit Juices | 0.07 mg | 1% | USDA_SR |
| 7257 | Oil, flaxseed, cold pressed | Fats and Oils | 0.07 mg | 1% | USDA_SR |
| 7258 | Babyfood, dessert, jarred, fruit | Babyfoods | 0.07 mg | 1% | CNF |
| 7259 | Babyfood, fruit, jarred, apple and other fruit (plum, mango, kiwi, pear, banana, apricot and/or pineapple), all stages | Babyfoods | 0.07 mg | 1% | CNF |
| 7260 | Cereal, hot, cream of wheat, instant: whole grain, prepared with water | Breakfast cereals | 0.07 mg | 1% | CNF |
| 7261 | Babyfood, juice, pear, all stages | Babyfoods | 0.07 mg | 1% | CNF |
| 7262 | Babyfood, juice, apple and prune | Babyfoods | 0.07 mg | 1% | CNF |
| 7263 | Cherry, sour, canned, water pack, drained | Fruits and fruit juices | 0.07 mg | 1% | CNF |
| 7264 | Salad dressing, mayonnaise, with olive oil, reduced fat | Fats and Oils | 0.07 mg | 1% | CNF |
| 7265 | Sangria | Beverages | 0.07 mg | 1% | CNF |
| 7266 | Grape juice, canned or bottled, unsweetened, with added vitamin C | Fruits and fruit juices | 0.07 mg | 1% | CNF |
| 7267 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.07 mg | 1% | CNF |
| 7268 | Onion, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.07 mg | 1% | CNF |
| 7269 | Drink, fruit punch, frozen concentrate | Beverages | 0.07 mg | 1% | CNF |
| 7270 | Sweets, pie fillings, cherry, low calorie | Sweets | 0.07 mg | 1% | CNF |
| 7271 | Vegetable oil, flaxseed (linseed), cold pressed | Fats and Oils | 0.07 mg | 1% | CNF |
| 7272 | Orange-strawberry-banana juice | Fruits and fruit juices | 0.07 mg | 1% | CNF |
| 7273 | Candies, bars, KIT KAT BIG KAT | Sweets | 0.07 mg | 1% | CNF |
| 7274 | Plum, canned, heavy syrup, drained | Fruits and fruit juices | 0.07 mg | 1% | CNF |
| 7275 | Salad dressing, mayonnaise, reduced fat | Fats and Oils | 0.07 mg | 1% | CNF |
| 7276 | Grains, arrowroot flour | Cereals, Grains and Pasta | 0.07 mg | 1% | CNF |
| 7277 | Candied foods, maraschino cherries, jar, solids and liquid | Sweets | 0.07 mg | 1% | CNF |
| 7278 | Icing (frosting), vanilla (white), creamy, ready-to-eat | Sweets | 0.07 mg | 1% | CNF |
| 7279 | Cake, angel food, commercial | Baked Products | 0.07 mg | 1% | CNF |
| 7280 | Beans, adzuki, yokan (bean jelly) | Legumes and Legume Products | 0.07 mg | 1% | CNF |
| 7281 | Juice, cocktail, cranberry, vitamin C added, frozen concentrate | Beverages | 0.07 mg | 1% | CNF |
| 7282 | Alcohol, dessert wine, dry (18.8% alcohol by volume) | Beverages | 0.07 mg | 1% | CNF |
| 7283 | Carbonated drinks, root beer | Beverages | 0.07 mg | 1% | CNF |
| 7284 | Carbonated drinks, grape soda | Beverages | 0.07 mg | 1% | CNF |
| 7285 | Carbonated drinks, cream soda | Beverages | 0.07 mg | 1% | CNF |
| 7286 | Alcohol, dessert wine, sweet (18.8% alcohol by volume) | Beverages | 0.07 mg | 1% | CNF |
| 7287 | Alcohol, rum (40% alcohol by volume) | Beverages | 0.07 mg | 1% | CNF |
| 7288 | Alcohol, cocktail, whisky sour mix, bottled | Beverages | 0.07 mg | 1% | CNF |
| 7289 | Tomato, green, raw | Vegetables and Vegetable Products | 0.07 mg | 1% | CNF |
| 7290 | Onion, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.07 mg | 1% | CNF |
| 7291 | Onion, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.07 mg | 1% | CNF |
| 7292 | Gourd, dishcloth (towelgourd), raw | Vegetables and Vegetable Products | 0.07 mg | 1% | CNF |
| 7293 | Orange, all commercial varieties, raw | Fruits and fruit juices | 0.07 mg | 1% | CNF |
| 7294 | Grape, red or green (European type, such as Thompson seedless), adherent skin, raw | Fruits and fruit juices | 0.07 mg | 1% | CNF |
| 7295 | Grapefruit, white, all areas, raw | Fruits and fruit juices | 0.07 mg | 1% | CNF |
| 7296 | Grapefruit, pink, red or white, all areas, raw | Fruits and fruit juices | 0.07 mg | 1% | CNF |
| 7297 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.07 mg | 1% | CNF |
| 7298 | Cherry, sour, red, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.07 mg | 1% | CNF |
| 7299 | Blueberry, frozen, unsweetened | Fruits and fruit juices | 0.07 mg | 1% | CNF |
| 7300 | Plum, canned, purple, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.07 mg | 1% | CNF |
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