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 1851–1900 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1851 | Grains, rice and vermicelli mix, chicken flavour, prepared with margarine | Cereals, Grains and Pasta | 0.46 mg | 4% |
| 1852 | Cookie, brownie, commercial, reduced fat | Baked Products | 0.46 mg | 4% |
| 1853 | Babyfood, dinner, jarred, pasta with cheese and vegetables | Babyfoods | 0.46 mg | 4% |
| 1854 | Succotash, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 1855 | Yogourt, fruit flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.45 mg | 4% |
| 1856 | Yogourt, vanilla flavoured (2-3.9% M.F.) | Dairy and Egg Products | 0.45 mg | 4% |
| 1857 | Yogourt, vanilla flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 0.45 mg | 4% |
| 1858 | Yogourt, coffee flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 0.45 mg | 4% |
| 1859 | Cream puff, eclair, custard or cream filled, with icing (frosting) | Baked Products | 0.45 mg | 4% |
| 1860 | Yogourt, fruit flavoured, fat free, with added Vitamin D (0-0.5% M.F.) | Dairy and Egg Products | 0.45 mg | 4% |
| 1861 | Yogourt, vanilla flavoured, with added Vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 0.45 mg | 4% |
| 1862 | Peas and carrots, frozen, boiled, drained | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 1863 | Succotash, frozen, boiled, drained | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 1864 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 1865 | Drumstick (horseradish-tree), pods, raw | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 1866 | Broccoli, boiled, drained | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 1867 | Broccoli, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 1868 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 0.45 mg | 4% |
| 1869 | Cake, yellow, homemade, without icing (frosting) | Baked Products | 0.45 mg | 4% |
| 1870 | Cookie, molasses | Baked Products | 0.45 mg | 4% |
| 1871 | Pie crust, standard type, frozen, ready-to-bake | Baked Products | 0.45 mg | 4% |
| 1872 | Candies, fondant, sweet chocolate coated | Sweets | 0.45 mg | 4% |
| 1873 | Dessert, pudding, banana, dry mix, instant, prepared with 2% milk | Sweets | 0.45 mg | 4% |
| 1874 | Dessert, pudding, banana, dry mix, regular, prepared with 2% milk | Sweets | 0.45 mg | 4% |
| 1875 | Dessert, pudding, lemon, dry mix, instant, prepared with 2% milk | Sweets | 0.45 mg | 4% |
| 1876 | Dessert, pudding, tapioca, dry mix, prepared with 2% milk | Sweets | 0.45 mg | 4% |
| 1877 | Dessert, pudding, vanilla, dry mix, instant, prepared with 2% milk | Sweets | 0.45 mg | 4% |
| 1878 | Dessert, pudding, vanilla, dry mix, regular, prepared with 2% milk | Sweets | 0.45 mg | 4% |
| 1879 | Pasta, Japanese noodles, somen, dry | Cereals, Grains and Pasta | 0.45 mg | 4% |
| 1880 | Fast foods, dessert, animal crackers | Fast Foods | 0.45 mg | 4% |
| 1881 | Macaroni and cheese, canned entree | Mixed Dishes | 0.45 mg | 4% |
| 1882 | Soup, cream, potato, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.45 mg | 4% |
| 1883 | Cream, sour, light | Dairy and Egg Products | 0.45 mg | 4% |
| 1884 | Snacks, potato chips, white, restructured, baked | Snacks | 0.45 mg | 4% |
| 1885 | Waffle, plain, frozen, ready-to-heat, microwaved | Baked Products | 0.45 mg | 4% |
| 1886 | Artichoke, marinated | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 1887 | Egg roll, vegetable, refrigerated, heated | Mixed Dishes | 0.45 mg | 4% |
| 1888 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 1889 | Peas and carrots, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 1890 | Prune, dried, uncooked | Fruits and fruit juices | 0.44 mg | 4% |
| 1891 | Beans, kidney, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.44 mg | 4% |
| 1892 | Lambsquarters, raw | Vegetables and Vegetable Products | 0.44 mg | 4% |
| 1893 | Potato, boiled with skin, skin only | Vegetables and Vegetable Products | 0.44 mg | 4% |
| 1894 | Cookie, oatmeal (with or without raisins), commercial, soft-type | Baked Products | 0.44 mg | 4% |
| 1895 | Doughnut (donut), cake-type, plain, sugared or glazed | Baked Products | 0.44 mg | 4% |
| 1896 | Pie, chocolate cream, commercial | Baked Products | 0.44 mg | 4% |
| 1897 | Pie crust, standard type, homemade, baked | Baked Products | 0.44 mg | 4% |
| 1898 | Muffin, wheat bran, toaster-type, with raisins, toasted | Baked Products | 0.44 mg | 4% |
| 1899 | Coffee cake, cream filled, with chocolate icing (frosting) | Baked Products | 0.44 mg | 4% |
| 1900 | Candies, caramel | Sweets | 0.44 mg | 4% |
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