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 1501–1550 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1501 | Succotash, raw | Vegetables and Vegetable Products | 0.61 mg | 6% |
| 1502 | Waxgourd (Chinese preserving melon), raw | Vegetables and Vegetable Products | 0.61 mg | 6% |
| 1503 | Mushroom, enoki, raw | Vegetables and Vegetable Products | 0.61 mg | 6% |
| 1504 | Doughnut (donut), yeast-leavened (honey bun), glazed | Baked Products | 0.61 mg | 6% |
| 1505 | Muffin, corn, homemade, with 2% milk | Baked Products | 0.61 mg | 6% |
| 1506 | Dessert, egg custard, dry mix, prepared with 2% milk | Sweets | 0.61 mg | 6% |
| 1507 | Grains, buckwheat groats, roasted, cooked | Cereals, Grains and Pasta | 0.61 mg | 6% |
| 1508 | Fast foods, dessert, cookies, chocolate chip | Fast Foods | 0.61 mg | 6% |
| 1509 | Tofu, silken, firm | Legumes and Legume Products | 0.61 mg | 6% |
| 1510 | Biscuit, plain/buttermilk, dry mix, prepared | Baked Products | 0.61 mg | 6% |
| 1511 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 0.61 mg | 6% |
| 1512 | Soup, cream, broccoli, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 0.61 mg | 6% |
| 1513 | Babyfood, cereal, wheat, prepared with formula or breast milk | Babyfoods | 0.61 mg | 6% |
| 1514 | Yogourt, plain, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 0.60 mg | 5% |
| 1515 | Yogourt, plain, fresh cheese-type (quark), fat free, no salt added | Dairy and Egg Products | 0.60 mg | 5% |
| 1516 | Dessert, frozen, ice cream sandwich | Sweets | 0.60 mg | 5% |
| 1517 | Yogourt, plain, rich/Mediterranean style (6-9% M.F.), Vitamin D added | Dairy and Egg Products | 0.60 mg | 5% |
| 1518 | Soup, minestrone, canned, condensed | Soups, Sauces and Gravies | 0.60 mg | 5% |
| 1519 | Cereal, hot, oats, instant: regular, prepared | Breakfast cereals | 0.60 mg | 5% |
| 1520 | Asparagus, boiled, drained | Vegetables and Vegetable Products | 0.60 mg | 5% |
| 1521 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 0.60 mg | 5% |
| 1522 | Nuts, Chinese chestnuts, boiled and steamed | Nuts and Seeds | 0.60 mg | 5% |
| 1523 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 0.60 mg | 5% |
| 1524 | Biscuit, plain/buttermilk, dry mix, unprepared | Baked Products | 0.60 mg | 5% |
| 1525 | Biscuit, multigrain, refrigerated dough | Baked Products | 0.60 mg | 5% |
| 1526 | Bread, cornbread, homemade, made with 2% milk | Baked Products | 0.60 mg | 5% |
| 1527 | Cake, snack cake, cream-filled, sponge | Baked Products | 0.60 mg | 5% |
| 1528 | Cookie, chocolate chip, dry mix, unprepared | Baked Products | 0.60 mg | 5% |
| 1529 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 0.60 mg | 5% |
| 1530 | Fast foods, dessert, sundae, hot fudge | Fast Foods | 0.60 mg | 5% |
| 1531 | Fast foods, side dish, potato, baked, topped with cheese sauce and broccoli | Fast Foods | 0.60 mg | 5% |
| 1532 | Tofu, silken, extra firm | Legumes and Legume Products | 0.60 mg | 5% |
| 1533 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 0.60 mg | 5% |
| 1534 | Mountain sorrel, native, leaves, raw | Vegetables and Vegetable Products | 0.60 mg | 5% |
| 1535 | Asparagus, boiled, drained, with salt | Vegetables and Vegetable Products | 0.60 mg | 5% |
| 1536 | Babyfood, snack, biscuit, mixed grain | Babyfoods | 0.59 mg | 5% |
| 1537 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 0.59 mg | 5% |
| 1538 | Cornsalad (lamb's lettuce), raw | Vegetables and Vegetable Products | 0.59 mg | 5% |
| 1539 | Waxgourd (Chinese perserving melon), boiled, drained | Vegetables and Vegetable Products | 0.59 mg | 5% |
| 1540 | Parsnip, raw | Vegetables and Vegetable Products | 0.59 mg | 5% |
| 1541 | Nuts, coconut milk (liquid from grated meat and water), frozen | Nuts and Seeds | 0.59 mg | 5% |
| 1542 | Moth beans, boiled | Legumes and Legume Products | 0.59 mg | 5% |
| 1543 | Moth beans, boiled, salted | Legumes and Legume Products | 0.59 mg | 5% |
| 1544 | Bread, white, homemade with nonfat dry milk | Baked Products | 0.59 mg | 5% |
| 1545 | Coffee cake, cheese | Baked Products | 0.59 mg | 5% |
| 1546 | Cake, sponge, homemade | Baked Products | 0.59 mg | 5% |
| 1547 | Cookie, chocolate chip, commercial, regular, lower fat | Baked Products | 0.59 mg | 5% |
| 1548 | Sweet roll, cinnamon with raisins, commercial | Baked Products | 0.59 mg | 5% |
| 1549 | Waffle, plain, frozen, ready-to-heat | Baked Products | 0.59 mg | 5% |
| 1550 | Waxgourd (Chinese perserving melon), boiled, drained, with salt | Vegetables and Vegetable Products | 0.59 mg | 5% |
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