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 1601–1650 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1601 | Egg, chicken, Spanish omelet, with onion, peppers, tomatoes and mushrooms | Dairy and Egg Products | 0.55 mg | 5% |
| 1602 | Cereal, hot, oats, instant: maple and brown sugar, prepared, Quaker | Breakfast cereals | 0.55 mg | 5% |
| 1603 | Fig, dried, uncooked | Fruits and fruit juices | 0.55 mg | 5% |
| 1604 | Potato, O'brien, frozen, prepared | Vegetables and Vegetable Products | 0.55 mg | 5% |
| 1605 | Beans, lima, baby, frozen, boiled, drained | Vegetables and Vegetable Products | 0.55 mg | 5% |
| 1606 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil | Vegetables and Vegetable Products | 0.55 mg | 5% |
| 1607 | Cookie, fudge, cake-type | Baked Products | 0.55 mg | 5% |
| 1608 | Cookie, ginger snap | Baked Products | 0.55 mg | 5% |
| 1609 | Cookie, peanut butter, commercial, soft-type | Baked Products | 0.55 mg | 5% |
| 1610 | Toaster pastry, brown sugar and cinnamon | Baked Products | 0.55 mg | 5% |
| 1611 | Candies, bars, 3 Musketeers | Sweets | 0.55 mg | 5% |
| 1612 | Cereal, hot, oats, instant: golden honey with bran, prepared, Quaker | Breakfast cereals | 0.55 mg | 5% |
| 1613 | Soup, cream, asparagus, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.55 mg | 5% |
| 1614 | Soup, cheddar cheese, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.55 mg | 5% |
| 1615 | Beans, lima, baby, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.55 mg | 5% |
| 1616 | Milk, fluid, sheep, whole | Dairy and Egg Products | 0.54 mg | 5% |
| 1617 | Asparagus, raw | Vegetables and Vegetable Products | 0.54 mg | 5% |
| 1618 | Taro shoots, cooked | Vegetables and Vegetable Products | 0.54 mg | 5% |
| 1619 | Potato flour | Vegetables and Vegetable Products | 0.54 mg | 5% |
| 1620 | Beans, black turtle, mature seeds, canned, solids and liquid | Legumes and Legume Products | 0.54 mg | 5% |
| 1621 | Biscuit, plain/buttermilk, homemade | Baked Products | 0.54 mg | 5% |
| 1622 | Cookie, chocolate chip, soft type, commercial | Baked Products | 0.54 mg | 5% |
| 1623 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 0.54 mg | 5% |
| 1624 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 0.54 mg | 5% |
| 1625 | Muffin, blueberry, homemade, with 2% milk | Baked Products | 0.54 mg | 5% |
| 1626 | Muffin, corn, commercial | Baked Products | 0.54 mg | 5% |
| 1627 | Pancake, blueberry, homemade | Baked Products | 0.54 mg | 5% |
| 1628 | Fast foods, dessert, burrito with fruit (apple or cherry) | Fast Foods | 0.54 mg | 5% |
| 1629 | Babyfood, cereal, ready-to-eat, 'O' Shaped with whole milk | Babyfoods | 0.54 mg | 5% |
| 1630 | Broccoli raab (rapini), cooked | Vegetables and Vegetable Products | 0.54 mg | 5% |
| 1631 | Dessert, frozen, ice cream, sundae, prepackaged | Sweets | 0.54 mg | 5% |
| 1632 | Dessert, egg custard, baked, homemade | Sweets | 0.54 mg | 5% |
| 1633 | Fast foods, Miniature cinnamon rolls | Fast Foods | 0.54 mg | 5% |
| 1634 | Dessert, frozen, light ice cream, soft serve, blended with milk chocolate candies | Sweets | 0.54 mg | 5% |
| 1635 | Corn, sweet, white, on or off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.54 mg | 5% |
| 1636 | Corn, sweet, white, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 0.54 mg | 5% |
| 1637 | Zwieback | Babyfoods | 0.54 mg | 5% |
| 1638 | Taro shoots, cooked, with salt | Vegetables and Vegetable Products | 0.54 mg | 5% |
| 1639 | Soup, lentil, homemade | Soups, Sauces and Gravies | 0.54 mg | 5% |
| 1640 | Indien, samosa, vegetarian | Mixed Dishes | 0.54 mg | 5% |
| 1641 | Beans, black, mature seeds, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.54 mg | 5% |
| 1642 | Cake, chocolate, pudding-type, dry mix, prepared, with chocolate icing (frosting) | Baked Products | 0.53 mg | 5% |
| 1643 | Muffin, carrot, commercial | Baked Products | 0.53 mg | 5% |
| 1644 | Corn, sweet, yellow, frozen, kernels cut off the cob, microwaved | Vegetables and Vegetable Products | 0.53 mg | 5% |
| 1645 | Yogourt, plain, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 0.53 mg | 5% |
| 1646 | Yogourt, coffee flavoured (2-3.9% M.F.) | Dairy and Egg Products | 0.53 mg | 5% |
| 1647 | Cinnamon bun, with icing (honey bun) | Baked Products | 0.53 mg | 5% |
| 1648 | Blackberry, raw | Fruits and fruit juices | 0.53 mg | 5% |
| 1649 | Okra (gumbo), frozen, unprepared | Vegetables and Vegetable Products | 0.53 mg | 5% |
| 1650 | Spinach, raw | Vegetables and Vegetable Products | 0.53 mg | 5% |
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