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 1651–1700 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1651 | Corn, sweet, canned, cream style | Vegetables and Vegetable Products | 0.53 mg | 5% |
| 1652 | Pie, vanilla cream, homemade | Baked Products | 0.53 mg | 5% |
| 1653 | Puff pastry, frozen, ready-to-bake | Baked Products | 0.53 mg | 5% |
| 1654 | Waffle, plain, frozen, ready-to-heat, toasted | Baked Products | 0.53 mg | 5% |
| 1655 | Dessert, frozen, ice cream, low fat, vanilla, soft serve | Sweets | 0.53 mg | 5% |
| 1656 | Dessert, pudding, chocolate, dry mix, regular, prepared with 2% milk | Sweets | 0.53 mg | 5% |
| 1657 | Grains, oat bran, cooked | Cereals, Grains and Pasta | 0.53 mg | 5% |
| 1658 | Fast foods, dessert, sundae, caramel | Fast Foods | 0.53 mg | 5% |
| 1659 | Mushroom, portabella (portobello), raw | Vegetables and Vegetable Products | 0.53 mg | 5% |
| 1660 | Malted milk, chocolate flavour, powder, with 2% M.F. milk | Beverages | 0.53 mg | 5% |
| 1661 | Tangerine, (mandarin), canned, juice pack, drained | Fruits and fruit juices | 0.53 mg | 5% |
| 1662 | Candies, soft fruit and nut squares | Sweets | 0.53 mg | 5% |
| 1663 | Snacks, sweet potato chips, unsalted | Snacks | 0.53 mg | 5% |
| 1664 | Corn, sweet, canned, cream style, unsalted | Vegetables and Vegetable Products | 0.53 mg | 5% |
| 1665 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 0.52 mg | 5% |
| 1666 | Onion, Welsh, raw | Vegetables and Vegetable Products | 0.52 mg | 5% |
| 1667 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 0.52 mg | 5% |
| 1668 | Mushroom, white, raw | Vegetables and Vegetable Products | 0.52 mg | 5% |
| 1669 | Nuts, European chestnuts (sweet), raw, unpeeled | Nuts and Seeds | 0.52 mg | 5% |
| 1670 | Pie, egg custard, commercial | Baked Products | 0.52 mg | 5% |
| 1671 | Dessert, frozen, ice cream, French vanilla, soft serve | Sweets | 0.52 mg | 5% |
| 1672 | Tofu, silken, soft | Legumes and Legume Products | 0.52 mg | 5% |
| 1673 | Pasta with sliced franks in tomato sauce, canned | Mixed Dishes | 0.52 mg | 5% |
| 1674 | Cereal, hot, oats, instant: Dinosaur Eggs, prepared, Quaker | Breakfast cereals | 0.52 mg | 5% |
| 1675 | Lettuce, spring mix (mesclun) | Vegetables and Vegetable Products | 0.52 mg | 5% |
| 1676 | Yogourt, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.52 mg | 5% |
| 1677 | Yogourt, plain, low fat, lactose reduced (0.5-1.9% M.F.) | Dairy and Egg Products | 0.52 mg | 5% |
| 1678 | Yogourt, plain (2-3.9% M.F.) | Dairy and Egg Products | 0.52 mg | 5% |
| 1679 | Dessert, frozen, ice cream, soft serve, chocolate | Sweets | 0.52 mg | 5% |
| 1680 | Yogourt, vanilla flavoured, fat free, with added Vitamin D and A (0-0.5% M.F.) | Dairy and Egg Products | 0.52 mg | 5% |
| 1681 | Babyfood, cereal, Rice, with milk powder, prepared with water | Babyfoods | 0.52 mg | 5% |
| 1682 | Salad, caesar, homemade | Mixed Dishes | 0.51 mg | 5% |
| 1683 | Yogourt, plain, fat free (0-0.5% MF) | Dairy and Egg Products | 0.51 mg | 5% |
| 1684 | Yogourt, plain, fat free, with added Vitamin D (0-0.5% MF) | Dairy and Egg Products | 0.51 mg | 5% |
| 1685 | Babyfood, cereal, rice, with milk powder and fruit, prepared with water | Babyfoods | 0.51 mg | 5% |
| 1686 | Cheese, cream | Dairy and Egg Products | 0.51 mg | 5% |
| 1687 | Cheese, cottage, (2% M.F.) | Dairy and Egg Products | 0.51 mg | 5% |
| 1688 | Coffee whitener (non dairy), powdered | Dairy and Egg Products | 0.51 mg | 5% |
| 1689 | Tangerine (mandarin), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.51 mg | 5% |
| 1690 | Taro shoots, raw | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 1691 | Vegetables, mixed, canned, solids and liquid | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 1692 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 1693 | Nuts, acorns, raw | Nuts and Seeds | 0.51 mg | 5% |
| 1694 | Coffee substitute, cereal grain beverage, powder | Beverages | 0.51 mg | 5% |
| 1695 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 0.51 mg | 5% |
| 1696 | Cake, sponge, commercial | Baked Products | 0.51 mg | 5% |
| 1697 | Cheesecake, commercial | Baked Products | 0.51 mg | 5% |
| 1698 | Pie crust, standard type, frozen, ready-to-bake, baked | Baked Products | 0.51 mg | 5% |
| 1699 | Dessert, egg custard, dry mix prepared with whole milk | Sweets | 0.51 mg | 5% |
| 1700 | Dessert, rennin, chocolate, dry mix, made with 2% milk | Sweets | 0.51 mg | 5% |
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