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 1301–1350 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Soup, tomato, dehydrated | Soups, Sauces and Gravies | 0.74 mg | 7% |
| 1302 | Cassava (manioc), flour | Vegetables and Vegetable Products | 0.74 mg | 7% |
| 1303 | Refried beans, canned, vegetarian | Legumes and Legume Products | 0.74 mg | 7% |
| 1304 | Yogourt, with crunchy granola/cereal topping | Dairy and Egg Products | 0.74 mg | 7% |
| 1305 | Beans, kidney, red, canned, drained and rinsed | Legumes and Legume Products | 0.74 mg | 7% |
| 1306 | Soup, cream, broccoli, canned, condensed, reduced fat | Soups, Sauces and Gravies | 0.74 mg | 7% |
| 1307 | Ravioli, cheese-filled with marinara sauce | Mixed Dishes | 0.74 mg | 7% |
| 1308 | Yogourt, goat, fruit flavoured, with added fibre | Dairy and Egg Products | 0.73 mg | 7% |
| 1309 | Yogourt, goat, fruit flavoured | Dairy and Egg Products | 0.73 mg | 7% |
| 1310 | Vitamin water, lemon/orange flavours, low Calorie | Beverages | 0.73 mg | 7% |
| 1311 | Pizza roll, frozen, unprepared | Mixed Dishes | 0.73 mg | 7% |
| 1312 | Fast foods, side dish, hush puppies | Fast Foods | 0.73 mg | 7% |
| 1313 | Cream puff, homemade, shell only, includes eclair | Baked Products | 0.73 mg | 7% |
| 1314 | Cracker, matzo, egg and onion | Baked Products | 0.73 mg | 7% |
| 1315 | Cracker, matzo, egg | Baked Products | 0.73 mg | 7% |
| 1316 | Mushroom, white, microwaved | Vegetables and Vegetable Products | 0.73 mg | 7% |
| 1317 | Cookie, coconut macaroon | Baked Products | 0.73 mg | 7% |
| 1318 | Fast foods, breakfast, biscuit with egg | Fast Foods | 0.73 mg | 7% |
| 1319 | Beans, baked, homemade | Legumes and Legume Products | 0.73 mg | 7% |
| 1320 | Dessert, frozen, ice cream, light, vanilla | Sweets | 0.73 mg | 7% |
| 1321 | Chocolate syrup, thin type | Sweets | 0.73 mg | 7% |
| 1322 | Mushroom, canned, drained solids | Vegetables and Vegetable Products | 0.72 mg | 7% |
| 1323 | Leavening agent, baking powder, low sodium | Baked Products | 0.72 mg | 7% |
| 1324 | Pancake, plain (includes buttermilk), dry mix, complete, unprepared | Baked Products | 0.72 mg | 7% |
| 1325 | Danish pastry, cinnamon | Baked Products | 0.72 mg | 7% |
| 1326 | Cookie, chocolate chip, commercial, regular, higher fat | Baked Products | 0.72 mg | 7% |
| 1327 | Cookie, brownie, commercial | Baked Products | 0.72 mg | 7% |
| 1328 | Peas, green, canned, solids and liquid | Vegetables and Vegetable Products | 0.72 mg | 7% |
| 1329 | Candies, bars, Baby Ruth | Sweets | 0.72 mg | 7% |
| 1330 | Wonton wrapper (egg roll wrapper) | Baked Products | 0.71 mg | 6% |
| 1331 | Peas, green, canned, drained solids, no salt added | Vegetables and Vegetable Products | 0.71 mg | 6% |
| 1332 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 0.71 mg | 6% |
| 1333 | Tortilla, ready-to-bake / fry, flour | Baked Products | 0.71 mg | 6% |
| 1334 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 0.71 mg | 6% |
| 1335 | Fiddlehead greens (ferns), frozen, unprepared | Vegetables and Vegetable Products | 0.71 mg | 6% |
| 1336 | Cookie, oatmeal, refrigerated dough, prepared | Baked Products | 0.71 mg | 6% |
| 1337 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 0.71 mg | 6% |
| 1338 | Snacks, potato chips, dried potatoes, sour cream and onion | Snacks | 0.71 mg | 6% |
| 1339 | Cereal, hot, cream of wheat, regular, dry | Breakfast cereals | 0.71 mg | 6% |
| 1340 | Malted milk, natural flavour, enriched powder | Beverages | 0.71 mg | 6% |
| 1341 | Burrito, bean and cheese, frozen | Mixed Dishes | 0.71 mg | 6% |
| 1342 | Fiddlehead greens (ferns), frozen, boiled, drained | Vegetables and Vegetable Products | 0.71 mg | 6% |
| 1343 | Mushroom, Chanterelle, raw | Vegetables and Vegetable Products | 0.71 mg | 6% |
| 1344 | Margarine, tub, non-hydrogenated, soybean oil | Fats and Oils | 0.71 mg | 6% |
| 1345 | Margarine, tub, hydrogenated, soybean oil | Fats and Oils | 0.71 mg | 6% |
| 1346 | Corn, sweet, frozen, kernels on the cob, unprepared | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1347 | Danish pastry, cheese | Baked Products | 0.70 mg | 6% |
| 1348 | Roll, dinner, plain, homemade, with 2% milk | Baked Products | 0.70 mg | 6% |
| 1349 | Candies, confectioner's coating, yogourt | Sweets | 0.70 mg | 6% |
| 1350 | Potato, mashed, flakes without milk, dry | Vegetables and Vegetable Products | 0.70 mg | 6% |
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