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 1351–1400 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1351 | Peas, green, canned, solids and liquid, no salt added | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1352 | Fast foods, mexican, burrito with beans | Fast Foods | 0.70 mg | 6% |
| 1353 | Cracker, rye, sandwich-type with cheese filling | Baked Products | 0.70 mg | 6% |
| 1354 | Gourd, white-flowered (calabash gourd), boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1355 | Sweets, syrups, maple, bulk | Sweets | 0.70 mg | 6% |
| 1356 | Gourd, white flowered (calabash gourd), raw | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1357 | Gourd, white flowered (calabash gourd), boiled, drained | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1358 | Grains, wheat flour, white, all purpose, enriched, calcium fortified | Cereals, Grains and Pasta | 0.70 mg | 6% |
| 1359 | Snacks, potato chips, dried potatoes, light | Snacks | 0.70 mg | 6% |
| 1360 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid | Legumes and Legume Products | 0.70 mg | 6% |
| 1361 | Potato pancake, homemade | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1362 | Meatless, chicken | Legumes and Legume Products | 0.70 mg | 6% |
| 1363 | Gravy, mushroom, canned | Soups, Sauces and Gravies | 0.70 mg | 6% |
| 1364 | Gravy, au jus, dehydrated | Soups, Sauces and Gravies | 0.70 mg | 6% |
| 1365 | Juice drink, fruit punch, frozen concentrate | Beverages | 0.70 mg | 6% |
| 1366 | Soup, cream, asparagus, canned, condensed | Soups, Sauces and Gravies | 0.70 mg | 6% |
| 1367 | Cloudberry (bakeapple), native | Fruits and fruit juices | 0.70 mg | 6% |
| 1368 | Beans, pinto, frozen, boiled, drained | Vegetables and Vegetable Products | 0.69 mg | 6% |
| 1369 | Potato, au gratin, homemade, with margarine | Vegetables and Vegetable Products | 0.69 mg | 6% |
| 1370 | Cracker meal | Baked Products | 0.69 mg | 6% |
| 1371 | Cake, chocolate, homemade, without icing (frosting) | Baked Products | 0.69 mg | 6% |
| 1372 | Cake, date square (matrimonial cake), homemade | Baked Products | 0.69 mg | 6% |
| 1373 | Beans, pinto, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.69 mg | 6% |
| 1374 | Potato, au gratin, homemade, with butter | Vegetables and Vegetable Products | 0.69 mg | 6% |
| 1375 | Candies, bars, Mars | Sweets | 0.69 mg | 6% |
| 1376 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid | Legumes and Legume Products | 0.69 mg | 6% |
| 1377 | Dessert, frozen, ice cream, vanilla, reduced sugar | Sweets | 0.69 mg | 6% |
| 1378 | Dessert, frozen, ice cream, vanilla, 11% M.F. | Sweets | 0.69 mg | 6% |
| 1379 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.69 mg | 6% |
| 1380 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) | Fats and Oils | 0.69 mg | 6% |
| 1381 | Margarine, tub, hydrogenated, canola oil | Fats and Oils | 0.69 mg | 6% |
| 1382 | Grains, rice, white, steamed, Chinese restaurant | Cereals, Grains and Pasta | 0.68 mg | 6% |
| 1383 | Cereal, ready to eat, Corn Flakes, Selection | Breakfast cereals | 0.68 mg | 6% |
| 1384 | Peas, green, canned, drained solids, rinsed | Vegetables and Vegetable Products | 0.68 mg | 6% |
| 1385 | Waffle, plain, homemade | Baked Products | 0.68 mg | 6% |
| 1386 | Fast foods, hot dog with chili | Fast Foods | 0.68 mg | 6% |
| 1387 | Pie, coconut custard, commercial | Baked Products | 0.68 mg | 6% |
| 1388 | Cracker, matzo, plain | Baked Products | 0.68 mg | 6% |
| 1389 | Cracker, standard snack type, low sodium | Baked Products | 0.68 mg | 6% |
| 1390 | Avocado, raw, california | Fruits and fruit juices | 0.68 mg | 6% |
| 1391 | Cookie, peanut butter, refrigerated dough | Baked Products | 0.68 mg | 6% |
| 1392 | Cereal, ready to eat, Shredded Wheat: honey nut, Post | Breakfast cereals | 0.68 mg | 6% |
| 1393 | Ice cream cone, cake or wafer-type | Baked Products | 0.67 mg | 6% |
| 1394 | French toast, homemade, with 2% milk and margarine | Baked Products | 0.67 mg | 6% |
| 1395 | Peas, green, frozen, boiled, drained | Vegetables and Vegetable Products | 0.67 mg | 6% |
| 1396 | Peas, green, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.67 mg | 6% |
| 1397 | Grape leaves (vine leaves), raw | Vegetables and Vegetable Products | 0.67 mg | 6% |
| 1398 | Cracker, milk | Baked Products | 0.67 mg | 6% |
| 1399 | Mushroom, straw, canned, drained solids | Vegetables and Vegetable Products | 0.67 mg | 6% |
| 1400 | Fast foods, breakfast, english muffin with butter | Fast Foods | 0.67 mg | 6% |
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