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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1701 | Corn, sweet, white, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1702 | Gourd, white-flowered (calabash), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1703 | Gourd, white-flowered (calabash), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1704 | Gourd, white-flowered (calabash), raw | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1705 | Wheat flour, white, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 0.70 mg | 6% |
| 1706 | Wheat flour, white, all-purpose, enriched, bleached | Cereal Grains and Pasta | 0.70 mg | 6% |
| 1707 | Corn, sweet, yellow, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 0.70 mg | 6% |
| 1708 | Udi's, Gluten Free, Classic French Dinner Rolls | Baked Products | 0.70 mg | 6% |
| 1709 | Candies, confectioner's coating, yogurt | Sweets | 0.70 mg | 6% |
| 1710 | Snacks, potato chips, made from dried potatoes, reduced fat | Snacks | 0.70 mg | 6% |
| 1711 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 0.69 mg | 6% |
| 1712 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids | Legumes and Legume Products | 0.69 mg | 6% |
| 1713 | Cookies, chocolate chip sandwich, with creme filling | Baked Products | 0.69 mg | 6% |
| 1714 | McDONALD'S, Deluxe Breakfast, with syrup and margarine | Fast Foods | 0.69 mg | 6% |
| 1715 | Soup, pea, green, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 0.69 mg | 6% |
| 1716 | Cracker, meal | Baked Products | 0.69 mg | 6% |
| 1717 | Cake, chocolate, prepared from recipe without frosting | Baked Products | 0.69 mg | 6% |
| 1718 | Dip, FRITO'S, bean, original flavor | Soups, Sauces, and Gravies | 0.69 mg | 6% |
| 1719 | Dip, bean, original flavor | Soups, Sauces, and Gravies | 0.69 mg | 6% |
| 1720 | Cereals, WHEATENA, cooked with water, with salt | Breakfast Cereals | 0.69 mg | 6% |
| 1721 | Cereals, WHEATENA, cooked with water | Breakfast Cereals | 0.69 mg | 6% |
| 1722 | Ice creams, regular, low carbohydrate, vanilla | Sweets | 0.69 mg | 6% |
| 1723 | Potatoes, au gratin, home-prepared from recipe using margarine | Vegetables and Vegetable Products | 0.69 mg | 6% |
| 1724 | Potatoes, au gratin, home-prepared from recipe using butter | Vegetables and Vegetable Products | 0.69 mg | 6% |
| 1725 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.69 mg | 6% |
| 1726 | Candies, MARS SNACKFOOD US, MILKY WAY Bar | Sweets | 0.69 mg | 6% |
| 1727 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.69 mg | 6% |
| 1728 | Escarole, cooked, boiled, drained, no salt added | Vegetables and Vegetable Products | 0.69 mg | 6% |
| 1729 | Ice creams, vanilla | Sweets | 0.69 mg | 6% |
| 1730 | Crackers, standard snack-type, regular, low salt | Baked Products | 0.68 mg | 6% |
| 1731 | Waffles, plain, prepared from recipe | Baked Products | 0.68 mg | 6% |
| 1732 | Bread, white, commercially prepared, toasted | Baked Products | 0.68 mg | 6% |
| 1733 | Bread, white, commercially prepared, toasted, low sodium no salt | Baked Products | 0.68 mg | 6% |
| 1734 | Pie, coconut custard, commercially prepared | Baked Products | 0.68 mg | 6% |
| 1735 | Crackers, matzo, plain | Baked Products | 0.68 mg | 6% |
| 1736 | Cookies, peanut butter, refrigerated dough | Baked Products | 0.68 mg | 6% |
| 1737 | Avocados, raw, California | Fruits and Fruit Juices | 0.68 mg | 6% |
| 1738 | Sauce, pesto, CLASSICO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 0.68 mg | 6% |
| 1739 | Toddler formula, MEAD JOHNSON, ENFAGROW PREMIUM (formerly ENFAMIL, LIPIL, NEXT STEP), ready-to-feed | Baby Foods | 0.68 mg | 6% |
| 1740 | Peas, green, canned, drained solids, rinsed in tap water | Vegetables and Vegetable Products | 0.68 mg | 6% |
| 1741 | Tortilla, blue corn, Sakwavikaviki (Hopi) | American Indian/Alaska Native Foods | 0.68 mg | 6% |
| 1742 | Rice, white, steamed, Chinese restaurant | Cereal Grains and Pasta | 0.68 mg | 6% |
| 1743 | Ice cream cones, cake or wafer-type | Baked Products | 0.67 mg | 6% |
| 1744 | French toast, prepared from recipe, made with low fat (2%) milk | Baked Products | 0.67 mg | 6% |
| 1745 | Crackers, milk | Baked Products | 0.67 mg | 6% |
| 1746 | Bread, cornbread, dry mix, prepared with 2% milk, 80% margarine, and eggs | Baked Products | 0.67 mg | 6% |
| 1747 | Cookies, chocolate, made with rice cereal | Baked Products | 0.67 mg | 6% |
| 1748 | Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.67 mg | 6% |
| 1749 | Yogurt, fruit, low fat, 9 grams protein per 8 ounce, fortified with vitamin D | Dairy and Egg Products | 0.67 mg | 6% |
| 1750 | Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener | Dairy and Egg Products | 0.67 mg | 6% |
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