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 1751–1800 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1751 | Cookie, chocolate sandwich, cream filling, reduced fat | Baked Products | 0.49 mg | 4% |
| 1752 | Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, prepared with water | Babyfoods | 0.49 mg | 4% |
| 1753 | Hot chocolate, cocoa, homemade, prepared with whole milk | Beverages | 0.49 mg | 4% |
| 1754 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1755 | Drumstick (horseradish-tree), leaves, boiled, drained | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1756 | Okra (gumbo), frozen, boiled, drained | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1757 | Peas, edible-podded (snow peas), frozen, boiled, drained | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1758 | Spinach, frozen, boiled, drained | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1759 | Vegetables, mixed, frozen, boiled, drained | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1760 | Artichoke (Globe, French), raw | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1761 | Potato, skin, baked | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1762 | Nuts, European chestnuts (sweet), raw, peeled | Nuts and Seeds | 0.49 mg | 4% |
| 1763 | Cookie, shortbread, plain, commercial | Baked Products | 0.49 mg | 4% |
| 1764 | Pie, lemon meringue, commercial | Baked Products | 0.49 mg | 4% |
| 1765 | Phyllo dough | Baked Products | 0.49 mg | 4% |
| 1766 | Cracker, standard snack-type | Baked Products | 0.49 mg | 4% |
| 1767 | Candies, bars, Bit-O-Honey candy chews | Sweets | 0.49 mg | 4% |
| 1768 | Candies, bars, Krackel | Sweets | 0.49 mg | 4% |
| 1769 | Dessert, frozen yogourt, chocolate, soft-serve | Sweets | 0.49 mg | 4% |
| 1770 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, prepared | Cereals, Grains and Pasta | 0.49 mg | 4% |
| 1771 | Grains, rice, white, long-grain, regular, cooked | Cereals, Grains and Pasta | 0.49 mg | 4% |
| 1772 | Grains, rice, white, long-grain, regular, cooked, salted | Cereals, Grains and Pasta | 0.49 mg | 4% |
| 1773 | Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker | Breakfast cereals | 0.49 mg | 4% |
| 1774 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 0.49 mg | 4% |
| 1775 | Dessert, frozen yogourt, chocolate, skim milk, with artificial sweetener | Sweets | 0.49 mg | 4% |
| 1776 | Drumstick (horseradish-tree), leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1777 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1778 | Peas, edible-podded (snow peas), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1779 | Potato, skin, baked, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1780 | Milk, fluid, partly skimmed, 2% M.F. | Dairy and Egg Products | 0.48 mg | 4% |
| 1781 | Milk shake, chocolate, thick | Beverages | 0.48 mg | 4% |
| 1782 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 0.48 mg | 4% |
| 1783 | Corn pudding , homemade | Vegetables and Vegetable Products | 0.48 mg | 4% |
| 1784 | Beans, snap, yellow, frozen, boiled, with salt | Vegetables and Vegetable Products | 0.48 mg | 4% |
| 1785 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.48 mg | 4% |
| 1786 | Beverage mix, chocolate flavour, powder, with whole milk | Beverages | 0.48 mg | 4% |
| 1787 | Pie, banana cream, homemade | Baked Products | 0.48 mg | 4% |
| 1788 | Muffin, blueberry, toaster-type, toasted | Baked Products | 0.48 mg | 4% |
| 1789 | Biscuit, plain/buttermilk, frozen, baked | Baked Products | 0.48 mg | 4% |
| 1790 | Dessert, frozen, sherbet, orange | Sweets | 0.48 mg | 4% |
| 1791 | Dessert, pudding, coconut, dry mix, regular, prepared with 2% milk | Sweets | 0.48 mg | 4% |
| 1792 | Coffee substitute, cereal grain beverage, powder, with 2% milk | Beverages | 0.48 mg | 4% |
| 1793 | Waffle, buttermilk, frozen, ready-to-heat | Baked Products | 0.48 mg | 4% |
| 1794 | Waffle, buttermilk, frozen, ready-to-heat, toasted | Baked Products | 0.48 mg | 4% |
| 1795 | Candies, fudge, peanut butter, homemade | Sweets | 0.48 mg | 4% |
| 1796 | Cake, shortcake, biscuit-type, homemade | Baked Products | 0.48 mg | 4% |
| 1797 | Chocolate syrup, thin type, Calorie-reduced | Sweets | 0.48 mg | 4% |
| 1798 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, prepared, Quaker | Breakfast cereals | 0.48 mg | 4% |
| 1799 | Melon, horned | Fruits and fruit juices | 0.48 mg | 4% |
| 1800 | Rice, Spanish rice | Mixed Dishes | 0.48 mg | 4% |
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