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 1401–1450 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1401 | Grape leaves (vine leaves), raw | Vegetables and Vegetable Products | 0.67 mg | 6% |
| 1402 | Mushroom, straw, canned, drained solids | Vegetables and Vegetable Products | 0.67 mg | 6% |
| 1403 | Bread, cornbread (also corn muffin mix), dry mix, prepared | Baked Products | 0.67 mg | 6% |
| 1404 | Peas, green, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.67 mg | 6% |
| 1405 | Blueberry, wild, frozen | Fruits and fruit juices | 0.67 mg | 6% |
| 1406 | Salad, Greek, homemade | Mixed Dishes | 0.67 mg | 6% |
| 1407 | Soup, black bean, ready-to-serve | Soups, Sauces and Gravies | 0.67 mg | 6% |
| 1408 | Dessert, frozen, ice cream, soft serve, chocolate, light | Sweets | 0.67 mg | 6% |
| 1409 | Cookie, oatmeal sandwich, cream filling | Baked Products | 0.67 mg | 6% |
| 1410 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols, Calorie-reduced | Fats and Oils | 0.66 mg | 6% |
| 1411 | Cheese, goat, semi-soft, (35% to 55% water, 30% M.F.) | Dairy and Egg Products | 0.66 mg | 6% |
| 1412 | Cereal, hot, oats, one minute, prepared, Quaker | Breakfast cereals | 0.66 mg | 6% |
| 1413 | Cereal, hot, oats, quick, prepared, Quaker | Breakfast cereals | 0.66 mg | 6% |
| 1414 | Cereal, hot, oats, large flakes, prepared, Quaker | Breakfast cereals | 0.66 mg | 6% |
| 1415 | Currant, zante, dried | Fruits and fruit juices | 0.66 mg | 6% |
| 1416 | Jew's ear (cloud or wood ear, pepeao), raw | Vegetables and Vegetable Products | 0.66 mg | 6% |
| 1417 | Leeks (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 0.66 mg | 6% |
| 1418 | Peas, green, canned, drained solids | Vegetables and Vegetable Products | 0.66 mg | 6% |
| 1419 | Hush puppy, homemade | Baked Products | 0.66 mg | 6% |
| 1420 | Grains, cornmeal (yellow), degermed | Cereals, Grains and Pasta | 0.66 mg | 6% |
| 1421 | Soup, scotch broth, canned, condensed, water added | Soups, Sauces and Gravies | 0.65 mg | 6% |
| 1422 | Peas, green, canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 0.65 mg | 6% |
| 1423 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 0.65 mg | 6% |
| 1424 | Beans, great northern, canned, solids and liquid, no salt added | Legumes and Legume Products | 0.65 mg | 6% |
| 1425 | Beans, lima, dry, large, canned, solids and liquid | Legumes and Legume Products | 0.65 mg | 6% |
| 1426 | Coffee cake, fruit | Baked Products | 0.65 mg | 6% |
| 1427 | Cookie, marshmallow (includes pies), chocolate-coated | Baked Products | 0.65 mg | 6% |
| 1428 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 0.65 mg | 6% |
| 1429 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 0.65 mg | 6% |
| 1430 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 0.65 mg | 6% |
| 1431 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 0.65 mg | 6% |
| 1432 | Meatless, chicken, breaded, fried | Legumes and Legume Products | 0.65 mg | 6% |
| 1433 | Mushroom, portabella (portobello), grilled | Vegetables and Vegetable Products | 0.65 mg | 6% |
| 1434 | Yogourt, fruit flavoured, fresh cheese-type, miniature size, with added Vitamin D | Dairy and Egg Products | 0.65 mg | 6% |
| 1435 | Macaroni and cheese, box mix with cheese sauce, prepared | Mixed Dishes | 0.65 mg | 6% |
| 1436 | Beans, great northern, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.65 mg | 6% |
| 1437 | Babyfood, cereal, mixed grain, with milk powder and fruit, prepared with water | Babyfoods | 0.64 mg | 6% |
| 1438 | Soup, pea, green, canned, condensed, water added | Soups, Sauces and Gravies | 0.64 mg | 6% |
| 1439 | Avocado, raw, all commercial varieties | Fruits and fruit juices | 0.64 mg | 6% |
| 1440 | Beans, lima, canned, solids and liquid | Vegetables and Vegetable Products | 0.64 mg | 6% |
| 1441 | Cauliflower, green, raw | Vegetables and Vegetable Products | 0.64 mg | 6% |
| 1442 | Nuts, acorn flour, full-fat | Nuts and Seeds | 0.64 mg | 6% |
| 1443 | Beans, french, mature seeds, boiled | Legumes and Legume Products | 0.64 mg | 6% |
| 1444 | Beans, french, mature seeds, boiled, salted | Legumes and Legume Products | 0.64 mg | 6% |
| 1445 | Bread, white, homemade with 2% milk | Baked Products | 0.64 mg | 6% |
| 1446 | Cookie, animal crackers (arrowroot, social tea) | Baked Products | 0.64 mg | 6% |
| 1447 | Cookie, brownie, regular, dry mix, unprepared | Baked Products | 0.64 mg | 6% |
| 1448 | Cookie, oatmeal (with or without raisins), refrigerated dough | Baked Products | 0.64 mg | 6% |
| 1449 | Icing (frosting), chocolate, creamy, dry mix, prepared with butter | Sweets | 0.64 mg | 6% |
| 1450 | Snacks, potato chips, dried potatoes, cheese | Snacks | 0.64 mg | 6% |
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