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 1251–1300 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1251 | Escarole or endive (cichorium endivia), raw | Vegetables and Vegetable Products | 0.79 mg | 7% |
| 1252 | Jute, potherb, raw | Vegetables and Vegetable Products | 0.79 mg | 7% |
| 1253 | Jute, potherb, boiled, drained | Vegetables and Vegetable Products | 0.79 mg | 7% |
| 1254 | Candies, ALMOND JOY BITES | Sweets | 0.79 mg | 7% |
| 1255 | Beans, lima, raw | Vegetables and Vegetable Products | 0.78 mg | 7% |
| 1256 | Cookie, chocolate sandwich, extra cream filling | Baked Products | 0.78 mg | 7% |
| 1257 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 0.78 mg | 7% |
| 1258 | Peas, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.78 mg | 7% |
| 1259 | Tomato, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 0.78 mg | 7% |
| 1260 | Peach, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 0.78 mg | 7% |
| 1261 | Sauce, peanut (made from peanut butter, water, soy sauce) | Soups, Sauces and Gravies | 0.78 mg | 7% |
| 1262 | Sandwich, egg salad, homemade | Mixed Dishes | 0.77 mg | 7% |
| 1263 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained | Vegetables and Vegetable Products | 0.77 mg | 7% |
| 1264 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 0.77 mg | 7% |
| 1265 | French toast, frozen, ready to heat | Baked Products | 0.77 mg | 7% |
| 1266 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 0.77 mg | 7% |
| 1267 | Bagel, egg | Baked Products | 0.77 mg | 7% |
| 1268 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 0.77 mg | 7% |
| 1269 | Broccoli raab (rapini), raw | Vegetables and Vegetable Products | 0.77 mg | 7% |
| 1270 | Beans, navy, canned, solids and liquid | Legumes and Legume Products | 0.77 mg | 7% |
| 1271 | Yam, flour | Vegetables and Vegetable Products | 0.77 mg | 7% |
| 1272 | Milk, evaporated, whole, canned, undiluted, 7.8% M.F. | Dairy and Egg Products | 0.77 mg | 7% |
| 1273 | Candies, fudge, chocolate marshmallow with nuts, homemade | Sweets | 0.76 mg | 7% |
| 1274 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 0.76 mg | 7% |
| 1275 | Beans, black turtle, mature seeds, boiled, salted | Legumes and Legume Products | 0.76 mg | 7% |
| 1276 | Spinach, boiled, drained | Vegetables and Vegetable Products | 0.76 mg | 7% |
| 1277 | Beans, black turtle, mature seeds, boiled | Legumes and Legume Products | 0.76 mg | 7% |
| 1278 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 0.76 mg | 7% |
| 1279 | Muffin, chocolate chip, commercial | Baked Products | 0.76 mg | 7% |
| 1280 | Cereal, ready to eat, French Toast Crunch, General Mills | Breakfast cereals | 0.76 mg | 7% |
| 1281 | Yogourt, Greek style, plain, rich (8-12% M.F.) | Dairy and Egg Products | 0.76 mg | 7% |
| 1282 | Beans, kidney, red, canned, drained solids | Legumes and Legume Products | 0.75 mg | 7% |
| 1283 | Babyfood, cereal, rice, prepared with formula or breast milk | Babyfoods | 0.75 mg | 7% |
| 1284 | Ice cream cone, sugar, rolled-type | Baked Products | 0.75 mg | 7% |
| 1285 | Doughnut (donut), yeast-leavened, with jelly filling | Baked Products | 0.75 mg | 7% |
| 1286 | Croissant, butter, commercial | Baked Products | 0.75 mg | 7% |
| 1287 | Pancake, plain (includes buttermilk), dry mix, incomplete, prepared with egg, oil, milk | Baked Products | 0.75 mg | 7% |
| 1288 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 0.75 mg | 7% |
| 1289 | Bread, white with raisins, commercial | Baked Products | 0.75 mg | 7% |
| 1290 | Cookie, peanut butter, refrigerated dough, prepared | Baked Products | 0.75 mg | 7% |
| 1291 | Snacks, banana chips | Snacks | 0.75 mg | 7% |
| 1292 | Prune, dehydrated (low moisture), uncooked | Fruits and fruit juices | 0.75 mg | 7% |
| 1293 | Mushroom, Maitake, raw | Vegetables and Vegetable Products | 0.75 mg | 7% |
| 1294 | Beans, lima (fordhook), frozen, boiled, drained | Vegetables and Vegetable Products | 0.74 mg | 7% |
| 1295 | Beans, lima (fordhook), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.74 mg | 7% |
| 1296 | Cookie, chocolate sandwich, cream filling, regular | Baked Products | 0.74 mg | 7% |
| 1297 | Chayote, fruit, raw | Vegetables and Vegetable Products | 0.74 mg | 7% |
| 1298 | Pasta, rice noodles, dry | Cereals, Grains and Pasta | 0.74 mg | 7% |
| 1299 | Cereal, ready to eat, Sugar Crisp, Post | Breakfast cereals | 0.74 mg | 7% |
| 1300 | Sweets, confectioner's coating / chips, white chocolate | Sweets | 0.74 mg | 7% |
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