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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1801 | Refried beans, canned, fat-free | Legumes and Legume Products | 0.65 mg | 6% |
| 1802 | Babyfood, cereal, rice, with honey, prepared with whole milk | Baby Foods | 0.65 mg | 6% |
| 1803 | Crackers, water biscuits | Baked Products | 0.65 mg | 6% |
| 1804 | Babyfood, Baby MUM MUM Rice Biscuits | Baby Foods | 0.65 mg | 6% |
| 1805 | Peas, green, canned, seasoned, solids and liquids | Vegetables and Vegetable Products | 0.65 mg | 6% |
| 1806 | Macaroni and cheese, box mix with cheese sauce, prepared | Meals, Entrees, and Side Dishes | 0.65 mg | 6% |
| 1807 | Noodles, egg, cooked, unenriched, with added salt | Cereal Grains and Pasta | 0.65 mg | 6% |
| 1808 | Noodles, egg, enriched, cooked | Cereal Grains and Pasta | 0.65 mg | 6% |
| 1809 | Mushrooms, enoki, raw | Vegetables and Vegetable Products | 0.65 mg | 6% |
| 1810 | Mushrooms, portabella, exposed to ultraviolet light, grilled | Vegetables and Vegetable Products | 0.65 mg | 6% |
| 1811 | Mushrooms, portabella, grilled | Vegetables and Vegetable Products | 0.65 mg | 6% |
| 1812 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 0.65 mg | 6% |
| 1813 | Noodles, egg, unenriched, cooked, without added salt | Cereal Grains and Pasta | 0.65 mg | 6% |
| 1814 | Noodles, egg, cooked, enriched, with added salt | Cereal Grains and Pasta | 0.65 mg | 6% |
| 1815 | Chicken, meatless, breaded, fried | Legumes and Legume Products | 0.65 mg | 6% |
| 1816 | Beans, french, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.64 mg | 6% |
| 1817 | Muffins, corn, dry mix, prepared | Baked Products | 0.64 mg | 6% |
| 1818 | Cookies, oatmeal, refrigerated dough | Baked Products | 0.64 mg | 6% |
| 1819 | Cookies, brownies, dry mix, regular | Baked Products | 0.64 mg | 6% |
| 1820 | Bread, white, prepared from recipe, made with low fat (2%) milk | Baked Products | 0.64 mg | 6% |
| 1821 | Soup, pea, green, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.64 mg | 6% |
| 1822 | Beans, french, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.64 mg | 6% |
| 1823 | Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched | Baked Products | 0.64 mg | 6% |
| 1824 | Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 0.64 mg | 6% |
| 1825 | Mustard, prepared, yellow | Spices and Herbs | 0.64 mg | 6% |
| 1826 | Avocados, raw, all commercial varieties | Fruits and Fruit Juices | 0.64 mg | 6% |
| 1827 | Soup, pea, low sodium, prepared with equal volume water | Soups, Sauces, and Gravies | 0.64 mg | 6% |
| 1828 | Nuts, acorn flour, full fat | Nut and Seed Products | 0.64 mg | 6% |
| 1829 | Restaurant, family style, macaroni & cheese, from kids' menu | Restaurant Foods | 0.64 mg | 6% |
| 1830 | Wheat flour, white, tortilla mix, enriched | Cereal Grains and Pasta | 0.64 mg | 6% |
| 1831 | Snacks, potato chips, made from dried potatoes, cheese-flavor | Snacks | 0.64 mg | 6% |
| 1832 | Cauliflower, green, raw | Vegetables and Vegetable Products | 0.64 mg | 6% |
| 1833 | Lima beans, immature seeds, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.64 mg | 6% |
| 1834 | Lima beans, immature seeds, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.64 mg | 6% |
| 1835 | Frostings, chocolate, creamy, dry mix, prepared with butter | Sweets | 0.64 mg | 6% |
| 1836 | Desserts, mousse, chocolate, prepared-from-recipe | Sweets | 0.64 mg | 6% |
| 1837 | Ice creams, chocolate, rich | Sweets | 0.64 mg | 6% |
| 1838 | Cookies, animal crackers (includes arrowroot, tea biscuits) | Baked Products | 0.64 mg | 6% |
| 1839 | Sweet rolls, cheese | Baked Products | 0.63 mg | 6% |
| 1840 | Beverages, Energy Drink with carbonated water and high fructose corn syrup | Beverages | 0.63 mg | 6% |
| 1841 | Beverages, almond milk, chocolate, ready-to-drink | Beverages | 0.63 mg | 6% |
| 1842 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 0.63 mg | 6% |
| 1843 | McDONALD'S, McCHICKEN Sandwich | Fast Foods | 0.63 mg | 6% |
| 1844 | Milk, chocolate beverage, hot cocoa, homemade | Dairy and Egg Products | 0.63 mg | 6% |
| 1845 | Succotash, (corn and limas), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1846 | Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1847 | Lima beans, immature seeds, frozen, baby, unprepared | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1848 | Noodles, flat, crunchy, Chinese restaurant | Cereal Grains and Pasta | 0.63 mg | 6% |
| 1849 | Noodles, egg, spinach, enriched, cooked | Cereal Grains and Pasta | 0.63 mg | 6% |
| 1850 | Pasta, fresh-refrigerated, spinach, cooked | Cereal Grains and Pasta | 0.63 mg | 6% |
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