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 1951–2000 of 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Refried beans, canned, traditional, reduced sodium | Legumes and Legume Products | 0.58 mg | 5% |
| 1952 | Bread, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 0.58 mg | 5% |
| 1953 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, ready-to-feed | Baby Foods | 0.58 mg | 5% |
| 1954 | Cookies, chocolate sandwich, with creme filling, special dietary | Baked Products | 0.58 mg | 5% |
| 1955 | Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated | Baked Products | 0.58 mg | 5% |
| 1956 | Refried beans, canned, traditional style | Legumes and Legume Products | 0.58 mg | 5% |
| 1957 | Peas and carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.58 mg | 5% |
| 1958 | Peas and carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.58 mg | 5% |
| 1959 | Broadbeans, immature seeds, raw | Vegetables and Vegetable Products | 0.58 mg | 5% |
| 1960 | Ice creams, regular, low carbohydrate, chocolate | Sweets | 0.58 mg | 5% |
| 1961 | Peas and onions, canned, solids and liquids | Vegetables and Vegetable Products | 0.58 mg | 5% |
| 1962 | T.G.I. FRIDAY'S, macaroni & cheese, from kid's menu | Restaurant Foods | 0.58 mg | 5% |
| 1963 | Candies, fudge, chocolate marshmallow, prepared-from-recipe | Sweets | 0.58 mg | 5% |
| 1964 | Seaweed, agar, raw | Vegetables and Vegetable Products | 0.58 mg | 5% |
| 1965 | Okra, raw | Vegetables and Vegetable Products | 0.58 mg | 5% |
| 1966 | Snack, potato chips, made from dried potatoes, plain | Snacks | 0.58 mg | 5% |
| 1967 | Ice creams, chocolate | Sweets | 0.58 mg | 5% |
| 1968 | DENNY'S, macaroni & cheese, from kid's menu | Restaurant Foods | 0.58 mg | 5% |
| 1969 | Udi's, Gluten Free, Soft & Hearty Whole Grain Bread | Baked Products | 0.58 mg | 5% |
| 1970 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 0.58 mg | 5% |
| 1971 | Waffle, buttermilk, frozen, ready-to-heat, microwaved | Baked Products | 0.58 mg | 5% |
| 1972 | Doughnuts, cake-type, chocolate, sugared or glazed | Baked Products | 0.57 mg | 5% |
| 1973 | Bread, irish soda, prepared from recipe | Baked Products | 0.57 mg | 5% |
| 1974 | Bread, cornbread, dry mix, enriched (includes corn muffin mix) | Baked Products | 0.57 mg | 5% |
| 1975 | Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water | Breakfast Cereals | 0.57 mg | 5% |
| 1976 | Cereals, MALT-O-MEAL, original, plain, dry | Breakfast Cereals | 0.57 mg | 5% |
| 1977 | Shake, fast food, vanilla | Beverages | 0.57 mg | 5% |
| 1978 | Bread, cornbread, dry mix, unenriched (includes corn muffin mix) | Baked Products | 0.57 mg | 5% |
| 1979 | Babyfood, cereal, barley, prepared with whole milk | Baby Foods | 0.57 mg | 5% |
| 1980 | Bulgur, cooked | Cereal Grains and Pasta | 0.57 mg | 5% |
| 1981 | Nuts, chestnuts, european, roasted | Nut and Seed Products | 0.57 mg | 5% |
| 1982 | Peaches, dried, sulfured, uncooked | Fruits and Fruit Juices | 0.57 mg | 5% |
| 1983 | T.G.I. FRIDAY'S, french fries | Restaurant Foods | 0.57 mg | 5% |
| 1984 | Mushrooms, white, stir-fried | Vegetables and Vegetable Products | 0.57 mg | 5% |
| 1985 | Cheese, cream, low fat | Dairy and Egg Products | 0.57 mg | 5% |
| 1986 | APPLEBEE'S, KRAFT, Macaroni & Cheese, from kid's menu | Restaurant Foods | 0.57 mg | 5% |
| 1987 | Puddings, chocolate, dry mix, regular, prepared with 2% milk | Sweets | 0.57 mg | 5% |
| 1988 | Crackers, cheese, sandwich-type with cheese filling | Baked Products | 0.57 mg | 5% |
| 1989 | Tortillas, ready-to-bake or -fry, flour, shelf stable | Baked Products | 0.57 mg | 5% |
| 1990 | Beans, pinto, mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 0.56 mg | 5% |
| 1991 | Beans, pinto, mature seeds, canned, solids and liquids | Legumes and Legume Products | 0.56 mg | 5% |
| 1992 | Pancakes, plain, prepared from recipe | Baked Products | 0.56 mg | 5% |
| 1993 | Cookies, chocolate chip, refrigerated dough, baked | Baked Products | 0.56 mg | 5% |
| 1994 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber | Baby Foods | 0.56 mg | 5% |
| 1995 | McDONALD'S, Hot Fudge Sundae | Fast Foods | 0.56 mg | 5% |
| 1996 | Cereals ready-to-eat, chocolate-flavored frosted puffed corn | Breakfast Cereals | 0.56 mg | 5% |
| 1997 | Muffins, plain, prepared from recipe, made with low fat (2%) milk | Baked Products | 0.56 mg | 5% |
| 1998 | Okara | Legumes and Legume Products | 0.56 mg | 5% |
| 1999 | Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch | Baked Products | 0.56 mg | 5% |
| 2000 | Ice cream sundae cone | Dairy and Egg Products | 0.56 mg | 5% |
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