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 151–200 of 342 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Cheese, cottage, lowfat, 2% milkfat | Dairy and Egg Products | 0.61 mg | 6% |
| 152 | Yogurt, plain, nonfat | Dairy and Egg Products | 0.60 mg | 5% |
| 153 | Asparagus, green, raw | Vegetables and Vegetable Products | 0.60 mg | 5% |
| 154 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 0.59 mg | 5% |
| 155 | Cream cheese, full fat, block | Dairy and Egg Products | 0.59 mg | 5% |
| 156 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.56 mg | 5% |
| 157 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.56 mg | 5% |
| 158 | Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 0.56 mg | 5% |
| 159 | Corn, sweet, yellow and white kernels, fresh, raw | Vegetables and Vegetable Products | 0.56 mg | 5% |
| 160 | Yogurt, Greek, plain, nonfat | Dairy and Egg Products | 0.53 mg | 5% |
| 161 | Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 0.53 mg | 5% |
| 162 | Beans, cannellini, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.52 mg | 5% |
| 163 | Mushroom, crimini | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 164 | Tomato, paste, canned, without salt added | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 165 | Mushrooms, white button | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 166 | Mushrooms, white button | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 167 | Mushroom, beech | Vegetables and Vegetable Products | 0.50 mg | 5% |
| 168 | Mushroom, enoki | Vegetables and Vegetable Products | 0.48 mg | 4% |
| 169 | Yogurt, Greek, plain, whole milk | Dairy and Egg Products | 0.47 mg | 4% |
| 170 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 0.46 mg | 4% |
| 171 | Avocado, Hass, peeled, raw | Fruits and Fruit Juices | 0.46 mg | 4% |
| 172 | Collards, raw | Vegetables and Vegetable Products | 0.46 mg | 4% |
| 173 | Kiwifruit (kiwi), green, peeled, raw | Fruits and Fruit Juices | 0.45 mg | 4% |
| 174 | Cottage cheese, full fat, large or small curd | Dairy and Egg Products | 0.45 mg | 4% |
| 175 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 0.45 mg | 4% |
| 176 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 0.45 mg | 4% |
| 177 | Spinach, baby | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 178 | Spinach, baby | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 179 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.44 mg | 4% |
| 180 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.44 mg | 4% |
| 181 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.43 mg | 4% |
| 182 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.43 mg | 4% |
| 183 | Egg, white, dried | Dairy and Egg Products | 0.43 mg | 4% |
| 184 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.43 mg | 4% |
| 185 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.43 mg | 4% |
| 186 | Yogurt, plain, whole milk | Dairy and Egg Products | 0.43 mg | 4% |
| 187 | Buttermilk, low fat | Dairy and Egg Products | 0.43 mg | 4% |
| 188 | Spinach, mature | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 189 | Spinach, mature | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 190 | Broccoli, raw | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 191 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 0.42 mg | 4% |
| 192 | Broccoli, raw | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 193 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 0.41 mg | 4% |
| 194 | Flour, cassava | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 195 | Potatoes, red, without skin, raw | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 196 | Cream, sour, full fat | Dairy and Egg Products | 0.39 mg | 4% |
| 197 | Kale, raw | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 198 | Mushroom, portabella | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 199 | Potatoes, russet, without skin, raw | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 200 | Potatoes, gold, without skin, raw | Vegetables and Vegetable Products | 0.37 mg | 3% |
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