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 1201–1250 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1201 | Sweets, syrups, chocolate, fudge-type | Sweets | 0.83 mg | 8% |
| 1202 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 0.83 mg | 8% |
| 1203 | Beans, mungo, boiled, salted | Legumes and Legume Products | 0.83 mg | 8% |
| 1204 | Squash, summer, zucchini, baby, raw | Vegetables and Vegetable Products | 0.83 mg | 8% |
| 1205 | Beans, mungo, boiled | Legumes and Legume Products | 0.83 mg | 8% |
| 1206 | Grains, couscous, dry | Cereals, Grains and Pasta | 0.83 mg | 8% |
| 1207 | Peas, pigeon, boiled, drained, with salt | Vegetables and Vegetable Products | 0.82 mg | 7% |
| 1208 | Cracker, wheat, sandwich, with peanut butter filling | Baked Products | 0.82 mg | 7% |
| 1209 | Cookie, peanut butter, homemade, with margarine | Baked Products | 0.82 mg | 7% |
| 1210 | Cheese, neufchatel | Dairy and Egg Products | 0.82 mg | 7% |
| 1211 | Bread, Italian | Baked Products | 0.82 mg | 7% |
| 1212 | Peas, green, frozen, unprepared | Vegetables and Vegetable Products | 0.82 mg | 7% |
| 1213 | Grains, barley, pearled, cooked | Cereals, Grains and Pasta | 0.82 mg | 7% |
| 1214 | Peas, pigeon, boiled, drained | Vegetables and Vegetable Products | 0.82 mg | 7% |
| 1215 | Dessert, frozen, ice cream, vanilla, light, no sugar added, chocolate coated | Sweets | 0.82 mg | 7% |
| 1216 | Dessert, frozen, ice cream bar or stick, chocolate covered | Sweets | 0.82 mg | 7% |
| 1217 | Indian, bread, paratha, whole-wheat | Baked Products | 0.82 mg | 7% |
| 1218 | Pasta mix, classic cheeseburger macaroni, unprepared | Mixed Dishes | 0.82 mg | 7% |
| 1219 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols | Fats and Oils | 0.82 mg | 7% |
| 1220 | Indian, bread, naan | Baked Products | 0.81 mg | 7% |
| 1221 | Yogourt, goat, vanilla flavoured, with added fibre | Dairy and Egg Products | 0.81 mg | 7% |
| 1222 | Yogourt, goat, vanilla flavoured | Dairy and Egg Products | 0.81 mg | 7% |
| 1223 | Icing (frosting), chocolate, creamy, dry mix, unprepared | Sweets | 0.81 mg | 7% |
| 1224 | Coffee cake, cinnamon with crumb topping, commercial | Baked Products | 0.81 mg | 7% |
| 1225 | Bread, white with raisins, commercial, toasted | Baked Products | 0.81 mg | 7% |
| 1226 | Bagel, cinnamon-raisin, toasted | Baked Products | 0.81 mg | 7% |
| 1227 | Pasta, spaghetti, whole-wheat, cooked | Cereals, Grains and Pasta | 0.81 mg | 7% |
| 1228 | Pasta, macaroni (elbow), whole wheat, cooked | Cereals, Grains and Pasta | 0.81 mg | 7% |
| 1229 | Sandwich spread, with chopped pickle, regular, unspecified oil | Fats and Oils | 0.81 mg | 7% |
| 1230 | Basil, fresh | Spices and Herbs | 0.81 mg | 7% |
| 1231 | Balsam-pear (bitter gourd, bitter melon), pods, raw | Vegetables and Vegetable Products | 0.80 mg | 7% |
| 1232 | Doughnut (donut), yeast-leavened, with cream filling | Baked Products | 0.80 mg | 7% |
| 1233 | Cookie, oatmeal (with or without raisins), dry mix, unprepared | Baked Products | 0.80 mg | 7% |
| 1234 | Cake mix, chocolate (devil's food, fudge), regular, dry, unprepared | Baked Products | 0.80 mg | 7% |
| 1235 | Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate) | Legumes and Legume Products | 0.80 mg | 7% |
| 1236 | Grains, rice flour, white | Cereals, Grains and Pasta | 0.80 mg | 7% |
| 1237 | Soup, cream, celery, dehydrated | Soups, Sauces and Gravies | 0.80 mg | 7% |
| 1238 | Malted milk, chocolate flavour, powder | Beverages | 0.80 mg | 7% |
| 1239 | Cereal, ready to eat, honey almond flax, Kashi | Breakfast cereals | 0.80 mg | 7% |
| 1240 | Cracker, honey sesame | Snacks | 0.80 mg | 7% |
| 1241 | Macaroni and cheese, frozen | Mixed Dishes | 0.80 mg | 7% |
| 1242 | Margarine, tub, non-hydrogenated, mixed vegetable oil, Calorie-reduced | Fats and Oils | 0.80 mg | 7% |
| 1243 | Dulce de leche (caramelized milk) | Sweets | 0.79 mg | 7% |
| 1244 | Sauce, Hollandaise (butter sauce) | Soups, Sauces and Gravies | 0.79 mg | 7% |
| 1245 | Beans, lima, boiled, drained | Vegetables and Vegetable Products | 0.79 mg | 7% |
| 1246 | Cookie, oatmeal (with or without raisins), commercial | Baked Products | 0.79 mg | 7% |
| 1247 | Beans, lima, boiled, drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 7% |
| 1248 | Jute, potherb, boiled, drained, with salt | Vegetables and Vegetable Products | 0.79 mg | 7% |
| 1249 | Bread, egg (Challah) | Baked Products | 0.79 mg | 7% |
| 1250 | Soy sauce (made with soy and wheat), shoyu, sodium reduced | Legumes and Legume Products | 0.79 mg | 7% |
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