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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Wasabi | Soups, Sauces, and Gravies | 0.61 mg | 6% |
| 1902 | Buckwheat groats, roasted, cooked | Cereal Grains and Pasta | 0.61 mg | 6% |
| 1903 | Waxgourd, (chinese preserving melon), raw | Vegetables and Vegetable Products | 0.61 mg | 6% |
| 1904 | Succotash, (corn and limas), raw | Vegetables and Vegetable Products | 0.61 mg | 6% |
| 1905 | Egg custards, dry mix, prepared with 2% milk | Sweets | 0.61 mg | 6% |
| 1906 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 0.60 mg | 5% |
| 1907 | Cookies, chocolate chip, dry mix | Baked Products | 0.60 mg | 5% |
| 1908 | Cake, snack cakes, creme-filled, sponge | Baked Products | 0.60 mg | 5% |
| 1909 | Bread, cornbread, prepared from recipe, made with low fat (2%) milk | Baked Products | 0.60 mg | 5% |
| 1910 | Biscuits, plain or buttermilk, dry mix | Baked Products | 0.60 mg | 5% |
| 1911 | Fast foods, sundae, hot fudge | Fast Foods | 0.60 mg | 5% |
| 1912 | Biscuits, mixed grain, refrigerated dough | Baked Products | 0.60 mg | 5% |
| 1913 | MORI-NU, Tofu, silken, extra firm | Legumes and Legume Products | 0.60 mg | 5% |
| 1914 | Ice cream sandwich | Dairy and Egg Products | 0.60 mg | 5% |
| 1915 | Soup, minestrone, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 0.60 mg | 5% |
| 1916 | Soup, ramen noodle, any flavor, dry | Soups, Sauces, and Gravies | 0.60 mg | 5% |
| 1917 | Soup, minestrone, canned, condensed | Soups, Sauces, and Gravies | 0.60 mg | 5% |
| 1918 | Yogurt, Greek, plain, lowfat | Dairy and Egg Products | 0.60 mg | 5% |
| 1919 | Snacks, corn-based, extruded, puffs or twists, cheese-flavor, unenriched | Snacks | 0.60 mg | 5% |
| 1920 | Nuts, coconut cream, canned, sweetened | Nut and Seed Products | 0.60 mg | 5% |
| 1921 | Nuts, chestnuts, chinese, boiled and steamed | Nut and Seed Products | 0.60 mg | 5% |
| 1922 | Asparagus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.60 mg | 5% |
| 1923 | Rice mix, white and wild, flavored, unprepared | Meals, Entrees, and Side Dishes | 0.60 mg | 5% |
| 1924 | Alcoholic beverage, tequila sunrise, canned | Beverages | 0.60 mg | 5% |
| 1925 | Drumstick leaves, raw | Vegetables and Vegetable Products | 0.60 mg | 5% |
| 1926 | Asparagus, cooked, boiled, drained | Vegetables and Vegetable Products | 0.60 mg | 5% |
| 1927 | Waffles, plain, frozen, ready-to-heat | Baked Products | 0.59 mg | 5% |
| 1928 | Sweet rolls, cinnamon, commercially prepared with raisins | Baked Products | 0.59 mg | 5% |
| 1929 | Bread, white, prepared from recipe, made with nonfat dry milk | Baked Products | 0.59 mg | 5% |
| 1930 | Mothbeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.59 mg | 5% |
| 1931 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water | Legumes and Legume Products | 0.59 mg | 5% |
| 1932 | Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 0.59 mg | 5% |
| 1933 | Babyfood, cereal, mixed, prepared with whole milk | Baby Foods | 0.59 mg | 5% |
| 1934 | Cookies, chocolate chip, commercially prepared, regular, lower fat | Baked Products | 0.59 mg | 5% |
| 1935 | Cake, sponge, prepared from recipe | Baked Products | 0.59 mg | 5% |
| 1936 | Cake, coffeecake, cheese | Baked Products | 0.59 mg | 5% |
| 1937 | Mothbeans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.59 mg | 5% |
| 1938 | Babyfood, fortified cereal bar, fruit filling | Baby Foods | 0.59 mg | 5% |
| 1939 | Yogurt, plain, whole milk | Dairy and Egg Products | 0.59 mg | 5% |
| 1940 | Infant formula, GERBER, GOOD START 2 Soy, with iron, ready-to-feed | Baby Foods | 0.59 mg | 5% |
| 1941 | Babyfood, yogurt, whole milk, with fruit, multigrain cereal and added DHA fortified | Baby Foods | 0.59 mg | 5% |
| 1942 | Waxgourd, (chinese preserving melon), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.59 mg | 5% |
| 1943 | Waxgourd, (chinese preserving melon), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.59 mg | 5% |
| 1944 | Parsnips, raw | Vegetables and Vegetable Products | 0.59 mg | 5% |
| 1945 | Nuts, coconut milk, frozen (liquid expressed from grated meat and water) | Nut and Seed Products | 0.59 mg | 5% |
| 1946 | Cornsalad, raw | Vegetables and Vegetable Products | 0.59 mg | 5% |
| 1947 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 0.59 mg | 5% |
| 1948 | Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style | Baked Products | 0.59 mg | 5% |
| 1949 | Cookies, shortbread, commercially prepared, pecan | Baked Products | 0.58 mg | 5% |
| 1950 | Cake, chocolate, commercially prepared with chocolate frosting, in-store bakery | Baked Products | 0.58 mg | 5% |
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