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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1601 | Candies, fudge, chocolate marshmallow, with nuts, prepared-by-recipe | Sweets | 0.76 mg | 7% |
| 1602 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.76 mg | 7% |
| 1603 | Mush, blue corn with ash (Navajo) | American Indian/Alaska Native Foods | 0.76 mg | 7% |
| 1604 | Pancakes, plain, dry mix, incomplete, prepared | Baked Products | 0.75 mg | 7% |
| 1605 | Ice cream cones, sugar, rolled-type | Baked Products | 0.75 mg | 7% |
| 1606 | Croissants, butter | Baked Products | 0.75 mg | 7% |
| 1607 | Beans, kidney, red, mature seeds, canned, drained solids | Legumes and Legume Products | 0.75 mg | 7% |
| 1608 | McDONALD'S, McCHICKEN Sandwich (without mayonnaise) | Fast Foods | 0.75 mg | 7% |
| 1609 | Doughnuts, yeast-leavened, with jelly filling | Baked Products | 0.75 mg | 7% |
| 1610 | Cookies, peanut butter, refrigerated dough, baked | Baked Products | 0.75 mg | 7% |
| 1611 | Bread, stuffing, cornbread, dry mix | Baked Products | 0.75 mg | 7% |
| 1612 | Mushrooms, maitake, raw | Vegetables and Vegetable Products | 0.75 mg | 7% |
| 1613 | OLIVE GARDEN, cheese ravioli with marinara sauce | Restaurant Foods | 0.75 mg | 7% |
| 1614 | Salisbury steak with gravy, frozen | Meals, Entrees, and Side Dishes | 0.75 mg | 7% |
| 1615 | Snacks, banana chips | Snacks | 0.75 mg | 7% |
| 1616 | Prunes, dehydrated (low-moisture), uncooked | Fruits and Fruit Juices | 0.75 mg | 7% |
| 1617 | Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 0.74 mg | 7% |
| 1618 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 0.74 mg | 7% |
| 1619 | Refried beans, canned, vegetarian | Legumes and Legume Products | 0.74 mg | 7% |
| 1620 | Yogurt, fruit variety, nonfat, fortified with vitamin D | Dairy and Egg Products | 0.74 mg | 7% |
| 1621 | Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D | Dairy and Egg Products | 0.74 mg | 7% |
| 1622 | Cookies, chocolate sandwich, with creme filling, regular | Baked Products | 0.74 mg | 7% |
| 1623 | Soup, ramen noodle, dry, any flavor, reduced fat, reduced sodium | Soups, Sauces, and Gravies | 0.74 mg | 7% |
| 1624 | Yogurt, fruit, low fat, 10 grams protein per 8 ounce | Dairy and Egg Products | 0.74 mg | 7% |
| 1625 | Chayote, fruit, raw | Vegetables and Vegetable Products | 0.74 mg | 7% |
| 1626 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.74 mg | 7% |
| 1627 | Yogurt, fruit variety, nonfat | Dairy and Egg Products | 0.74 mg | 7% |
| 1628 | Rice noodles, dry | Cereal Grains and Pasta | 0.74 mg | 7% |
| 1629 | Snacks, potato chips, fat free, salted | Snacks | 0.74 mg | 7% |
| 1630 | Restaurant, Italian, cheese ravioli with marinara sauce | Restaurant Foods | 0.74 mg | 7% |
| 1631 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.74 mg | 7% |
| 1632 | Restaurant, Latino, Arroz con grandules (rice and pigeonpeas) | Restaurant Foods | 0.74 mg | 7% |
| 1633 | Restaurant, Latino, Arroz con frijoles negros (rice and black beans) | Restaurant Foods | 0.74 mg | 7% |
| 1634 | Candies, white chocolate | Sweets | 0.74 mg | 7% |
| 1635 | Cream puff shell, prepared from recipe | Baked Products | 0.73 mg | 7% |
| 1636 | Beverages, chocolate syrup | Beverages | 0.73 mg | 7% |
| 1637 | Cake, snack cakes, creme-filled, chocolate with frosting, low-fat, with added fiber | Baked Products | 0.73 mg | 7% |
| 1638 | Beans, baked, home prepared | Legumes and Legume Products | 0.73 mg | 7% |
| 1639 | Crackers, matzo, egg and onion | Baked Products | 0.73 mg | 7% |
| 1640 | Crackers, matzo, egg | Baked Products | 0.73 mg | 7% |
| 1641 | Cookies, coconut macaroon | Baked Products | 0.73 mg | 7% |
| 1642 | Fast foods, hush puppies | Fast Foods | 0.73 mg | 7% |
| 1643 | BANQUET, Salisbury Steak With Gravy, family size, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.73 mg | 7% |
| 1644 | Mushrooms, white, microwaved | Vegetables and Vegetable Products | 0.73 mg | 7% |
| 1645 | Pizza rolls, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.73 mg | 7% |
| 1646 | Snacks, M&M MARS, COMBOS Snacks Cheddar Cheese Pretzel | Snacks | 0.73 mg | 7% |
| 1647 | Ice creams, vanilla, light | Sweets | 0.73 mg | 7% |
| 1648 | Babyfood, cereal, mixed, with honey, prepared with whole milk | Baby Foods | 0.72 mg | 7% |
| 1649 | Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan | Beverages | 0.72 mg | 7% |
| 1650 | Danish pastry, cinnamon, unenriched | Baked Products | 0.72 mg | 7% |
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