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 1451–1500 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1451 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 0.64 mg | 6% |
| 1452 | Fast foods, side dish, potato, baked, topped with cheese sauce | Fast Foods | 0.64 mg | 6% |
| 1453 | Sauce, mustard, yellow, ready-to-serve | Spices and Herbs | 0.64 mg | 6% |
| 1454 | Soup, pea, low sodium, water added | Soups, Sauces and Gravies | 0.64 mg | 6% |
| 1455 | Dessert, frozen, ice cream, chocolate, rich | Sweets | 0.64 mg | 6% |
| 1456 | Dessert, mousse, chocolate, homemade | Sweets | 0.64 mg | 6% |
| 1457 | Hot chocolate, cocoa, homemade, prepared with 2% milk | Beverages | 0.63 mg | 6% |
| 1458 | Corn, sweet, frozen, kernels on the cob, boiled, drained | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1459 | Succotash, boiled, drained | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1460 | Tomato products, canned, paste, no added salt | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1461 | Cauliflower, green, boiled | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1462 | Cauliflower, green, boiled, with salt | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1463 | Beans, lima, baby, frozen, unprepared | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1464 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1465 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1466 | Sweet roll, cheese | Baked Products | 0.63 mg | 6% |
| 1467 | Sweets, syrups. table blends, cane and 15% maple | Sweets | 0.63 mg | 6% |
| 1468 | Icing (frosting), chocolate, creamy, dry mix, prepared with margarine | Sweets | 0.63 mg | 6% |
| 1469 | Pasta, corn, cooked | Cereals, Grains and Pasta | 0.63 mg | 6% |
| 1470 | Grains, rice, brown, long-grain, cooked | Cereals, Grains and Pasta | 0.63 mg | 6% |
| 1471 | Pasta, fresh-refrigerated, spinach, cooked | Cereals, Grains and Pasta | 0.63 mg | 6% |
| 1472 | Pasta, egg noodles, spinach, enriched, cooked | Cereals, Grains and Pasta | 0.63 mg | 6% |
| 1473 | Arrowroot, raw | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1474 | Dessert, frozen, ice cream, chocolate or caramel covered, with nuts | Sweets | 0.63 mg | 6% |
| 1475 | Succotash, boiled, drained, with salt | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1476 | Tomato products, canned paste, with salt | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1477 | Granola bar, cereal bar, fruit-filled, all flavours | Baked Products | 0.63 mg | 6% |
| 1478 | Restaurant, Chinese, noodles, crunchy | Cereals, Grains and Pasta | 0.63 mg | 6% |
| 1479 | Stir fry with tofu | Mixed Dishes | 0.63 mg | 6% |
| 1480 | Chickpeas (garbanzo beans, bengal gram), canned, drained solids | Legumes and Legume Products | 0.63 mg | 6% |
| 1481 | Lasagna, cheese, frozen, unprepared | Mixed Dishes | 0.63 mg | 6% |
| 1482 | Egg roll, assorted, restaurant prepared | Mixed Dishes | 0.62 mg | 6% |
| 1483 | Tamale, corn | Mixed Dishes | 0.62 mg | 6% |
| 1484 | Beans, kidney, red, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.62 mg | 6% |
| 1485 | Corn, sweet, yellow, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 0.62 mg | 6% |
| 1486 | Radicchio, raw | Vegetables and Vegetable Products | 0.62 mg | 6% |
| 1487 | Beans, kidney, dark red, canned, solids and liquid | Legumes and Legume Products | 0.62 mg | 6% |
| 1488 | Broadbeans (fava beans), canned, solids and liquid | Legumes and Legume Products | 0.62 mg | 6% |
| 1489 | Cracker, standard snack-type, sandwich, with cheese filling | Baked Products | 0.62 mg | 6% |
| 1490 | Pancake, buttermilk, homemade | Baked Products | 0.62 mg | 6% |
| 1491 | Snacks, pretzels, hard, whole-wheat, including both salted and unsalted | Snacks | 0.62 mg | 6% |
| 1492 | Dessert, pudding, chocolate, dry mix, instant, unprepared | Sweets | 0.62 mg | 6% |
| 1493 | Grains, rice, brown, medium-grain, cooked | Cereals, Grains and Pasta | 0.62 mg | 6% |
| 1494 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 0.62 mg | 6% |
| 1495 | Fast foods, side dish, corn on the cob with butter | Fast Foods | 0.62 mg | 6% |
| 1496 | Salad dressing, ranch dressing, reduced fat | Fats and Oils | 0.62 mg | 6% |
| 1497 | Snacks, popcorn, sugar syrup/caramel, fat free | Snacks | 0.62 mg | 6% |
| 1498 | Salad dressing, buttermilk, light | Fats and Oils | 0.62 mg | 6% |
| 1499 | Soup, cheddar cheese, canned, condensed | Soups, Sauces and Gravies | 0.61 mg | 6% |
| 1500 | Banana, dehydrated or banana powder | Fruits and fruit juices | 0.61 mg | 6% |
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