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 1701–1750 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1701 | Pasta, spaghetti, enriched, cooked | Cereals, Grains and Pasta | 0.51 mg | 5% |
| 1702 | Pasta, spaghetti, enriched, cooked, salted | Cereals, Grains and Pasta | 0.51 mg | 5% |
| 1703 | Pasta, spaghetti, unenriched, cooked | Cereals, Grains and Pasta | 0.51 mg | 5% |
| 1704 | Pasta, spaghetti, unenriched, cooked, salted | Cereals, Grains and Pasta | 0.51 mg | 5% |
| 1705 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 0.51 mg | 5% |
| 1706 | Pasta, macaroni (elbow), unenriched, cooked | Cereals, Grains and Pasta | 0.51 mg | 5% |
| 1707 | Fast foods, breakfast, french toast sticks | Fast Foods | 0.51 mg | 5% |
| 1708 | Fast foods, side dish, onion rings, breaded and fried | Fast Foods | 0.51 mg | 5% |
| 1709 | Cheese spread, cream cheese base, flavoured | Dairy and Egg Products | 0.51 mg | 5% |
| 1710 | Vegetables, mixed, canned, unsalted | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 1711 | Potato, skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 1712 | Soup, onion, canned, condensed | Soups, Sauces and Gravies | 0.50 mg | 5% |
| 1713 | Beet greens, boiled, drained | Vegetables and Vegetable Products | 0.50 mg | 5% |
| 1714 | Coriander (cilantro), raw | Vegetables and Vegetable Products | 0.50 mg | 5% |
| 1715 | Succotash, canned with whole kernel corn, solids and liquid | Vegetables and Vegetable Products | 0.50 mg | 5% |
| 1716 | Waterchestnuts, Chinese, raw | Vegetables and Vegetable Products | 0.50 mg | 5% |
| 1717 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.50 mg | 5% |
| 1718 | Biscuit, plain/buttermilk, refrigerated dough, higher fat | Baked Products | 0.50 mg | 5% |
| 1719 | Bread, Boston brown, canned | Baked Products | 0.50 mg | 5% |
| 1720 | Cookie, chocolate chip, refrigerated dough | Baked Products | 0.50 mg | 5% |
| 1721 | Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 0.50 mg | 5% |
| 1722 | Dessert, pudding, chocolate, dry mix, instant, prepared with 2% milk | Sweets | 0.50 mg | 5% |
| 1723 | Dessert, rennin, chocolate, dry mix, prepared with whole milk | Sweets | 0.50 mg | 5% |
| 1724 | Pasta, macaroni, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 0.50 mg | 5% |
| 1725 | Pasta, spaghetti, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 0.50 mg | 5% |
| 1726 | Fast foods, dessert, ice cream, light, vanilla, soft serve with cone | Fast Foods | 0.50 mg | 5% |
| 1727 | Fast foods, side dish, potato, french-fried in vegetable oil | Fast Foods | 0.50 mg | 5% |
| 1728 | Yautia (tannier), raw | Vegetables and Vegetable Products | 0.50 mg | 5% |
| 1729 | Snacks, RICE KRISPIES SQUARES | Snacks | 0.50 mg | 5% |
| 1730 | Malted milk, natural flavour, powder, with 2% M.F. milk | Beverages | 0.50 mg | 5% |
| 1731 | Hot chocolate, cocoa, without sugar, mix, powder, prepared with water | Beverages | 0.50 mg | 5% |
| 1732 | Cream, sour, fat free | Dairy and Egg Products | 0.50 mg | 5% |
| 1733 | Dessert, frozen, light ice cream, soft serve, blended with cookie pieces | Sweets | 0.50 mg | 5% |
| 1734 | Beet greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.50 mg | 5% |
| 1735 | Cake, pound, homemade | Baked Products | 0.50 mg | 5% |
| 1736 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, prepared, Quaker | Breakfast cereals | 0.50 mg | 5% |
| 1737 | Cereal, hot, oats, instant: Weight Control, Cinnamon, prepared, Quaker | Breakfast cereals | 0.50 mg | 5% |
| 1738 | Spaghetti with cream sauce | Mixed Dishes | 0.50 mg | 5% |
| 1739 | Snacks, vegetable chips | Snacks | 0.50 mg | 5% |
| 1740 | Yogourt, Greek style, plain, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.50 mg | 5% |
| 1741 | Cookie, shortbread, plain, commercial, no sugar added, with artificial sweetener | Baked Products | 0.50 mg | 5% |
| 1742 | Fast food, biscuit | Fast Foods | 0.50 mg | 5% |
| 1743 | Spinach, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1744 | Vegetables, mixed, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1745 | Artichoke, canned | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1746 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker | Breakfast cereals | 0.49 mg | 4% |
| 1747 | Dessert, pudding, rice, with raisins, homemade | Sweets | 0.49 mg | 4% |
| 1748 | Yogourt, fruit flavoured, fat free (0-0.5% M.F.), with added fibre and Vitamin D | Dairy and Egg Products | 0.49 mg | 4% |
| 1749 | Dessert, frozen yogourt, flavours not chocolate, skim milk, with artificial sweetener | Sweets | 0.49 mg | 4% |
| 1750 | Blueberry, dried, sweetened | Fruits and fruit juices | 0.49 mg | 4% |
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