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 2001–2050 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Potato, french-fried, frozen, partially fried, cottage cut, heated in oven, with salt | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 2002 | Cheese, cottage, creamed (4.5% M.F.) | Dairy and Egg Products | 0.40 mg | 4% |
| 2003 | Cream, table (coffee), 15% M.F. | Dairy and Egg Products | 0.40 mg | 4% |
| 2004 | Soup, mushroom barley, canned, condensed | Soups, Sauces and Gravies | 0.40 mg | 4% |
| 2005 | Soup, tomato rice, canned, condensed | Soups, Sauces and Gravies | 0.40 mg | 4% |
| 2006 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 0.40 mg | 4% |
| 2007 | Sauce, white, thick, homemade | Soups, Sauces and Gravies | 0.40 mg | 4% |
| 2008 | Avocado, raw, florida | Fruits and fruit juices | 0.40 mg | 4% |
| 2009 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and fruit juices | 0.40 mg | 4% |
| 2010 | Beans, kidney, sprouted, raw | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 2011 | Potato, scalloped, homemade, with butter | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 2012 | Shallot, raw | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 2013 | Artichoke (Globe, French), boiled, drained, with salt | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 2014 | Artichoke (Globe, French), boiled, drained | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 2015 | Asparagus, canned, drained solids | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 2016 | Corn, sweet, white, frozen, kernels off cob, boiled, drained | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 2017 | Corn, sweet, white, frozen, kernels off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 2018 | Nuts, Japanese chestnuts, boiled and steamed | Nuts and Seeds | 0.40 mg | 4% |
| 2019 | Cookie, vanilla sandwich with cream filling | Baked Products | 0.40 mg | 4% |
| 2020 | Pancake, plain (includes buttermilk), frozen, ready-to-heat | Baked Products | 0.40 mg | 4% |
| 2021 | Pie crust, standard-type, dry mix, unprepared | Baked Products | 0.40 mg | 4% |
| 2022 | Snacks, corn-based, extruded, puffs or twists, cheese | Snacks | 0.40 mg | 4% |
| 2023 | Candies, caramels, chocolate flavour roll | Sweets | 0.40 mg | 4% |
| 2024 | Grains, rice, white, short-grain, cooked | Cereals, Grains and Pasta | 0.40 mg | 4% |
| 2025 | Grape leaves, canned | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 2026 | Salad dressing, ranch dressing, fat free | Fats and Oils | 0.40 mg | 4% |
| 2027 | Dessert, frozen, ice cream, chocolate, light, no sugar added | Sweets | 0.40 mg | 4% |
| 2028 | Salad dressing, mayonnaise, made with tofu | Fats and Oils | 0.40 mg | 4% |
| 2029 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 2030 | Dessert, pudding, chocolate, dry mix, instant, prepared with whole milk | Sweets | 0.40 mg | 4% |
| 2031 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 2032 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 2033 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 2034 | Potato, scalloped, homemade, with margarine | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 2035 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, vegetarian, with vegetables only | Fast Foods | 0.40 mg | 4% |
| 2036 | Waffle, chocolate chip, frozen, ready-to-heat | Baked Products | 0.40 mg | 4% |
| 2037 | Yogourt, vanilla flavoured, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 0.40 mg | 4% |
| 2038 | Yogourt, fruit flavoured, low fat, with added omega-3 from flax (0.5-1.9% M.F.) | Dairy and Egg Products | 0.40 mg | 4% |
| 2039 | Yogourt, vanilla flavoured, low fat, with added vitamin D (0.5-1.9% M.F.) | Dairy and Egg Products | 0.40 mg | 4% |
| 2040 | Dessert, frozen, FUDGESICLE bar, no sugar added, with artificial sweetener | Sweets | 0.40 mg | 4% |
| 2041 | Cereal, hot, cream of wheat, instant: whole grain, dry | Breakfast cereals | 0.40 mg | 4% |
| 2042 | Quinoa burger patty, frozen | Mixed Dishes | 0.40 mg | 4% |
| 2043 | Squash, summer, all varieties, boiled, drained, with salt | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 2044 | Butter tart, with raisins, homemade | Baked Products | 0.39 mg | 4% |
| 2045 | Plant-based beverage, soy, enriched, with Omega-3 fatty acids added | Beverages | 0.39 mg | 4% |
| 2046 | Plant-based beverage, soy, enriched, all flavours | Beverages | 0.39 mg | 4% |
| 2047 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 0.39 mg | 4% |
| 2048 | Grains, rice and vermicelli mix, pilaf flavour, prepared with margarine | Cereals, Grains and Pasta | 0.39 mg | 4% |
| 2049 | Vitamin water, lemon/orange flavours, sweetened | Beverages | 0.39 mg | 4% |
| 2050 | Plant-based beverage, almond, enriched, sweetened, vanilla flavoured | Beverages | 0.39 mg | 4% |
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