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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1501 | CRACKER BARREL, macaroni n' cheese | Restaurant Foods | 0.83 mg | 8% |
| 1502 | Couscous, dry | Cereal Grains and Pasta | 0.83 mg | 8% |
| 1503 | Fiddlehead ferns, raw | Vegetables and Vegetable Products | 0.83 mg | 8% |
| 1504 | Syrups, chocolate, fudge-type | Sweets | 0.83 mg | 8% |
| 1505 | Squash, zucchini, baby, raw | Vegetables and Vegetable Products | 0.83 mg | 8% |
| 1506 | CRACKER BARREL, macaroni n' cheese plate, from kid's menu | Restaurant Foods | 0.83 mg | 8% |
| 1507 | Cookies, peanut butter, prepared from recipe | Baked Products | 0.82 mg | 7% |
| 1508 | Soup, shark fin, restaurant-prepared | Soups, Sauces, and Gravies | 0.82 mg | 7% |
| 1509 | Bread, paratha, whole wheat, commercially prepared, frozen | Baked Products | 0.82 mg | 7% |
| 1510 | Ice cream, bar or stick, chocolate covered | Dairy and Egg Products | 0.82 mg | 7% |
| 1511 | Yogurt, fruit, lowfat, with low calorie sweetener | Dairy and Egg Products | 0.82 mg | 7% |
| 1512 | Crackers, wheat, sandwich, with peanut butter filling | Baked Products | 0.82 mg | 7% |
| 1513 | Infant formula, ABBOTT NUTRITION, SIMILAC NEOSURE, ready-to-feed, with ARA and DHA | Baby Foods | 0.82 mg | 7% |
| 1514 | Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D | Dairy and Egg Products | 0.82 mg | 7% |
| 1515 | Yogurt, fruit, low fat, 11g protein/8 oz | Dairy and Egg Products | 0.82 mg | 7% |
| 1516 | Cheese, neufchatel | Dairy and Egg Products | 0.82 mg | 7% |
| 1517 | Pigeonpeas, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.82 mg | 7% |
| 1518 | Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.82 mg | 7% |
| 1519 | Barley, pearled, cooked | Cereal Grains and Pasta | 0.82 mg | 7% |
| 1520 | Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.82 mg | 7% |
| 1521 | Bread, blue corn, somiviki (Hopi) | American Indian/Alaska Native Foods | 0.82 mg | 7% |
| 1522 | Pasta mix, classic cheeseburger macaroni, unprepared | Meals, Entrees, and Side Dishes | 0.82 mg | 7% |
| 1523 | Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour | Baked Products | 0.82 mg | 7% |
| 1524 | Frozen novelties, ice cream type, vanilla ice cream, light, no sugar added, chocolate coated | Sweets | 0.82 mg | 7% |
| 1525 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, unenriched | Baked Products | 0.81 mg | 7% |
| 1526 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, enriched | Baked Products | 0.81 mg | 7% |
| 1527 | Bagels, cinnamon-raisin, toasted | Baked Products | 0.81 mg | 7% |
| 1528 | Basil, fresh | Spices and Herbs | 0.81 mg | 7% |
| 1529 | Cream, half and half, fat free | Dairy and Egg Products | 0.81 mg | 7% |
| 1530 | Bread, naan, plain, commercially prepared, refrigerated | Baked Products | 0.81 mg | 7% |
| 1531 | Sandwich spread, with chopped pickle, regular, unspecified oils | Fats and Oils | 0.81 mg | 7% |
| 1532 | Ice cream bar, covered with chocolate and nuts | Dairy and Egg Products | 0.81 mg | 7% |
| 1533 | Frostings, chocolate, creamy, dry mix | Sweets | 0.81 mg | 7% |
| 1534 | CARRABBA'S ITALIAN GRILL, cheese ravioli with marinara sauce | Restaurant Foods | 0.81 mg | 7% |
| 1535 | Noodles, chinese, chow mein | Cereal Grains and Pasta | 0.81 mg | 7% |
| 1536 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza | Baked Products | 0.81 mg | 7% |
| 1537 | Cookies, oatmeal, dry mix | Baked Products | 0.80 mg | 7% |
| 1538 | Beverages, malted drink mix, chocolate, powder | Beverages | 0.80 mg | 7% |
| 1539 | Macaroni and cheese, frozen entree | Meals, Entrees, and Side Dishes | 0.80 mg | 7% |
| 1540 | Doughnuts, yeast-leavened, with creme filling | Baked Products | 0.80 mg | 7% |
| 1541 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 0.80 mg | 7% |
| 1542 | Babyfood, cookie, baby, fruit | Baby Foods | 0.80 mg | 7% |
| 1543 | Babyfood, fruit, tutti frutti, strained | Baby Foods | 0.80 mg | 7% |
| 1544 | Rice flour, white, unenriched | Cereal Grains and Pasta | 0.80 mg | 7% |
| 1545 | Balsam-pear (bitter gourd), pods, raw | Vegetables and Vegetable Products | 0.80 mg | 7% |
| 1546 | Restaurant, Latino, arepa (unleavened cornmeal bread) | Restaurant Foods | 0.80 mg | 7% |
| 1547 | Bread, salvadoran sweet cheese (quesadilla salvadorena) | Baked Products | 0.80 mg | 7% |
| 1548 | Bread, Italian | Baked Products | 0.79 mg | 7% |
| 1549 | Infant formula, MEAD JOHNSON,NEXT STEP PROSOBEE, prepared from powder | Baby Foods | 0.79 mg | 7% |
| 1550 | Infant formula, MEAD JOHNSON, PROSOBEE, with iron, ready to feed, with ARA and DHA | Baby Foods | 0.79 mg | 7% |
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