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 1901–1950 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Sweets, syrups, corn light | Sweets | 0.44 mg | 4% |
| 1902 | Pasta, made with egg, homemade, cooked | Cereals, Grains and Pasta | 0.44 mg | 4% |
| 1903 | Pasta, macaroni (spirals), vegetable, enriched, cooked | Cereals, Grains and Pasta | 0.44 mg | 4% |
| 1904 | Fast foods, breakfast, french toast with butter | Fast Foods | 0.44 mg | 4% |
| 1905 | Chocolate syrup, thin type, 2% M.F. milk added | Dairy and Egg Products | 0.44 mg | 4% |
| 1906 | Strawberry flavour mix, powder, with 2% M.F. milk | Beverages | 0.44 mg | 4% |
| 1907 | Date, medjool | Fruits and fruit juices | 0.44 mg | 4% |
| 1908 | Pancake, plain (includes buttermilk), frozen, ready-to-heat, microwave | Baked Products | 0.44 mg | 4% |
| 1909 | Beans, kidney, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.44 mg | 4% |
| 1910 | Potato, boiled with skin, skin only, with salt | Vegetables and Vegetable Products | 0.44 mg | 4% |
| 1911 | Yogourt, fruit flavoured, with added fibre (2-3.9% M.F.) | Dairy and Egg Products | 0.44 mg | 4% |
| 1912 | Muffin, blueberry, dry mix, prepared | Baked Products | 0.43 mg | 4% |
| 1913 | Yogourt, coffee flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 0.43 mg | 4% |
| 1914 | Yogourt, Greek style, fruit flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.43 mg | 4% |
| 1915 | Ravioli, cheese and tomato sauce, frozen, not prepared | Mixed Dishes | 0.43 mg | 4% |
| 1916 | Frozen, dessert, ice milk bar, low fat | Sweets | 0.43 mg | 4% |
| 1917 | Whey, acid, fluid | Dairy and Egg Products | 0.43 mg | 4% |
| 1918 | Okra (gumbo), boiled, drained | Vegetables and Vegetable Products | 0.43 mg | 4% |
| 1919 | Succotash, canned with cream style corn | Vegetables and Vegetable Products | 0.43 mg | 4% |
| 1920 | Vine spinach, raw | Vegetables and Vegetable Products | 0.43 mg | 4% |
| 1921 | Chocolate syrup, thin type, whole milk added | Dairy and Egg Products | 0.43 mg | 4% |
| 1922 | Malted milk, natural flavour, powder, with whole milk | Beverages | 0.43 mg | 4% |
| 1923 | Soy sauce (made from soy), tamari | Legumes and Legume Products | 0.43 mg | 4% |
| 1924 | Cake, pound, commercial, made with butter (includes fresh and frozen) | Baked Products | 0.43 mg | 4% |
| 1925 | Cookie, sugar, commercial | Baked Products | 0.43 mg | 4% |
| 1926 | Cookie, sugar wafer sandwich with cream filling | Baked Products | 0.43 mg | 4% |
| 1927 | Candies, bars, Whatchamacallit | Sweets | 0.43 mg | 4% |
| 1928 | Dessert, pudding, chocolate, dry mix, regular, prepared with whole milk | Sweets | 0.43 mg | 4% |
| 1929 | Dessert, pudding, rice, ready to eat | Sweets | 0.43 mg | 4% |
| 1930 | Fast foods, dessert, sundae, strawberry | Fast Foods | 0.43 mg | 4% |
| 1931 | Rowal, raw | Fruits and fruit juices | 0.43 mg | 4% |
| 1932 | Dessert, frozen, ice cream, chocolate, light | Sweets | 0.43 mg | 4% |
| 1933 | Okra (gumbo), boiled, drained, with salt | Vegetables and Vegetable Products | 0.43 mg | 4% |
| 1934 | Potato, french-fried, frozen, shoestring, heated in oven | Vegetables and Vegetable Products | 0.43 mg | 4% |
| 1935 | Milk, fluid, partly skimmed, 1% M.F. | Dairy and Egg Products | 0.42 mg | 4% |
| 1936 | Milk, fluid, skim | Dairy and Egg Products | 0.42 mg | 4% |
| 1937 | Milk, fluid, buttermilk, cultured, 1% M.F. | Dairy and Egg Products | 0.42 mg | 4% |
| 1938 | Egg, chicken, white, fresh or frozen, raw | Dairy and Egg Products | 0.42 mg | 4% |
| 1939 | Sauce, white, thin, 2% milk, homemade | Soups, Sauces and Gravies | 0.42 mg | 4% |
| 1940 | Cereal, hot, oats, instant: apple & cinnamon, prepared, Quaker | Breakfast cereals | 0.42 mg | 4% |
| 1941 | Cereal, hot, oats, instant: peaches 'n cream, prepared, Quaker | Breakfast cereals | 0.42 mg | 4% |
| 1942 | Persimmon, japanese, dried | Fruits and fruit juices | 0.42 mg | 4% |
| 1943 | Raspberry, raw | Fruits and fruit juices | 0.42 mg | 4% |
| 1944 | Chicory greens (cichorium intybus), raw | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 1945 | Spinach, canned, solids and liquid | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 1946 | Drumstick (horseradish-tree), pods, boiled, drained | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 1947 | Brussels sprouts, raw | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 1948 | Onion rings, breaded, par fried, frozen, heated in oven | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 1949 | Meatless, bacon | Legumes and Legume Products | 0.42 mg | 4% |
| 1950 | Cake mix, german chocolate, pudding-type mix, dry, unprepared | Baked Products | 0.42 mg | 4% |
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