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 1801–1850 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1801 | Babyfood, vegetables, peas and carrots, all stages | Babyfoods | 0.48 mg | 4% |
| 1802 | Raspberry, wild, raw | Fruits and fruit juices | 0.47 mg | 4% |
| 1803 | Hot chocolate, mix, powder, prepared with 2% milk | Beverages | 0.47 mg | 4% |
| 1804 | Soup, lentil, ready-to-serve | Soups, Sauces and Gravies | 0.47 mg | 4% |
| 1805 | Soup, split pea, ready-to-serve | Soups, Sauces and Gravies | 0.47 mg | 4% |
| 1806 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) unsalted | Fats and Oils | 0.47 mg | 4% |
| 1807 | Babyfood, cereal, wheat, with milk powder, prepared with water | Babyfoods | 0.47 mg | 4% |
| 1808 | Cheese, cottage, uncreamed, dry curd (0.4% M.F.) | Dairy and Egg Products | 0.47 mg | 4% |
| 1809 | Cheese, cottage, uncreamed, dry, large or small curd, nonfat | Dairy and Egg Products | 0.47 mg | 4% |
| 1810 | Asparagus, canned, solids and liquid | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 1811 | Bamboo shoots, boiled, drained | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 1812 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 1813 | Broadbeans (fava beans), fresh, boiled, drained | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 1814 | Potato, hashed-brown, homemade | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 1815 | Succotash, frozen, unprepared | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 1816 | Arugula, raw | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 1817 | Pie, coconut cream, commercial | Baked Products | 0.47 mg | 4% |
| 1818 | Bannock | Baked Products | 0.47 mg | 4% |
| 1819 | Dessert, frozen, ice cream, vanilla, rich, 16% M.F. | Sweets | 0.47 mg | 4% |
| 1820 | Dessert, pudding, coconut, dry mix, instant, prepared with 2% milk | Sweets | 0.47 mg | 4% |
| 1821 | Dessert, pudding, rice, dry mix, prepared with 2% milk | Sweets | 0.47 mg | 4% |
| 1822 | Sweets, pectin, unsweetened, dry mix | Sweets | 0.47 mg | 4% |
| 1823 | Dessert, frozen, made with skim milk, chocolate | Sweets | 0.47 mg | 4% |
| 1824 | Dessert, frozen, pop, with artificial sweetener | Sweets | 0.47 mg | 4% |
| 1825 | Dessert, frozen, POPSICLE pop (orange, cherry, grape), sugar free | Sweets | 0.47 mg | 4% |
| 1826 | Dessert, flan, caramel custard, homemade | Sweets | 0.47 mg | 4% |
| 1827 | Asparagus, canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 1828 | Bamboo shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 1829 | Broadbeans (fava beans), fresh, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 1830 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 1831 | Eggnog, 7% M.F., Canadian product, 4% to 8% M.F. | Dairy and Egg Products | 0.46 mg | 4% |
| 1832 | Cereal, hot, oats, instant: raisins and spice, prepared, Quaker | Breakfast cereals | 0.46 mg | 4% |
| 1833 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 0.46 mg | 4% |
| 1834 | Corn, sweet, canned, vacuum pack, niblets | Vegetables and Vegetable Products | 0.46 mg | 4% |
| 1835 | Spinach, canned, drained solids | Vegetables and Vegetable Products | 0.46 mg | 4% |
| 1836 | Beans, kidney, all types, canned, solids and liquid | Legumes and Legume Products | 0.46 mg | 4% |
| 1837 | Biscuit, plain/buttermilk, refrigerated dough, lower fat, baked | Baked Products | 0.46 mg | 4% |
| 1838 | Cake, white, regular, dry mix, unprepared | Baked Products | 0.46 mg | 4% |
| 1839 | Cheesecake, prepared from mix, no bake type | Baked Products | 0.46 mg | 4% |
| 1840 | Pie, pumpkin, homemade | Baked Products | 0.46 mg | 4% |
| 1841 | Pie crust, cookie-type, graham cracker, homemade, chilled | Baked Products | 0.46 mg | 4% |
| 1842 | Fast foods, entree, salad, vegetable, no dressing, with cheese and egg | Fast Foods | 0.46 mg | 4% |
| 1843 | Cereal, hot, oats, instant: Cookies and Cream, prepared, Quaker | Breakfast cereals | 0.46 mg | 4% |
| 1844 | Beverage mix, carob flavour, powder, with 2% M.F. milk | Beverages | 0.46 mg | 4% |
| 1845 | Corn, sweet, canned, vacuum pack, niblets, unsalted | Vegetables and Vegetable Products | 0.46 mg | 4% |
| 1846 | Dip, cream cheese base | Soups, Sauces and Gravies | 0.46 mg | 4% |
| 1847 | Yogourt, plain, sweetened (2-3.9% M.F) | Dairy and Egg Products | 0.46 mg | 4% |
| 1848 | Yogourt, vanilla flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 0.46 mg | 4% |
| 1849 | Yogourt, Greek style, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.46 mg | 4% |
| 1850 | Yogourt, soy, plain | Dairy and Egg Products | 0.46 mg | 4% |
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