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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Nuts, coconut milk, canned (liquid expressed from grated meat and water) | Nut and Seed Products | 0.56 mg | 5% |
| 2002 | Radish seeds, sprouted, raw | Vegetables and Vegetable Products | 0.56 mg | 5% |
| 2003 | Chives, raw | Vegetables and Vegetable Products | 0.56 mg | 5% |
| 2004 | Pasta, fresh-refrigerated, plain, cooked | Cereal Grains and Pasta | 0.56 mg | 5% |
| 2005 | Corn, sweet, white, canned, cream style, regular pack | Vegetables and Vegetable Products | 0.56 mg | 5% |
| 2006 | Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.56 mg | 5% |
| 2007 | Schar, Gluten-Free, Classic White Rolls | Baked Products | 0.56 mg | 5% |
| 2008 | Candies, fudge, vanilla with nuts | Sweets | 0.56 mg | 5% |
| 2009 | Cookies, gingersnaps | Baked Products | 0.55 mg | 5% |
| 2010 | Cookies, fudge, cake-type (includes trolley cakes) | Baked Products | 0.55 mg | 5% |
| 2011 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.55 mg | 5% |
| 2012 | Pancakes, gluten-free, frozen, ready-to-heat | Baked Products | 0.55 mg | 5% |
| 2013 | Macaroni and Cheese, canned, microwavable | Meals, Entrees, and Side Dishes | 0.55 mg | 5% |
| 2014 | Soup, black bean, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.55 mg | 5% |
| 2015 | Toaster pastries, brown-sugar-cinnamon | Baked Products | 0.55 mg | 5% |
| 2016 | Cookies, peanut butter, commercially prepared, soft-type | Baked Products | 0.55 mg | 5% |
| 2017 | Syrup, NESTLE, chocolate | Sweets | 0.55 mg | 5% |
| 2018 | Potatoes, o'brien, frozen, prepared | Vegetables and Vegetable Products | 0.55 mg | 5% |
| 2019 | Frozen novelties, No Sugar Added, FUDGSICLE pops | Sweets | 0.55 mg | 5% |
| 2020 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.55 mg | 5% |
| 2021 | DENNY'S, onion rings | Restaurant Foods | 0.55 mg | 5% |
| 2022 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.55 mg | 5% |
| 2023 | CRACKER BARREL, onion rings, thick-cut | Restaurant Foods | 0.55 mg | 5% |
| 2024 | Candies, MARS SNACKFOOD US, 3 MUSKETEERS Bar | Sweets | 0.55 mg | 5% |
| 2025 | Van's, Gluten Free, Totally Original Pancakes | Baked Products | 0.55 mg | 5% |
| 2026 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 0.54 mg | 5% |
| 2027 | Beans, black turtle, mature seeds, canned | Legumes and Legume Products | 0.54 mg | 5% |
| 2028 | Danish pastry, raspberry, unenriched | Baked Products | 0.54 mg | 5% |
| 2029 | Muffins, corn, commercially prepared | Baked Products | 0.54 mg | 5% |
| 2030 | Light Ice Cream, soft serve, blended with milk chocolate candies | Fast Foods | 0.54 mg | 5% |
| 2031 | McDONALD'S, McFLURRY with M&M'S CANDIES | Fast Foods | 0.54 mg | 5% |
| 2032 | Danish pastry, lemon, unenriched | Baked Products | 0.54 mg | 5% |
| 2033 | Danish pastry, fruit, unenriched (includes apple, cinnamon, raisin, strawberry) | Baked Products | 0.54 mg | 5% |
| 2034 | Pancakes, blueberry, prepared from recipe | Baked Products | 0.54 mg | 5% |
| 2035 | Muffins, blueberry, prepared from recipe, made with low fat (2%) milk | Baked Products | 0.54 mg | 5% |
| 2036 | Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) | Baked Products | 0.54 mg | 5% |
| 2037 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 0.54 mg | 5% |
| 2038 | Cookies, chocolate chip, commercially prepared, soft-type | Baked Products | 0.54 mg | 5% |
| 2039 | Biscuits, plain or buttermilk, prepared from recipe | Baked Products | 0.54 mg | 5% |
| 2040 | Fast foods, miniature cinnamon rolls | Fast Foods | 0.54 mg | 5% |
| 2041 | Zwieback | Baby Foods | 0.54 mg | 5% |
| 2042 | Babyfood, yogurt, whole milk, with fruit, multigrain cereal and added iron fortified | Baby Foods | 0.54 mg | 5% |
| 2043 | Milk, sheep, fluid | Dairy and Egg Products | 0.54 mg | 5% |
| 2044 | WENDY'S, french fries | Fast Foods | 0.54 mg | 5% |
| 2045 | Broccoli raab, cooked | Vegetables and Vegetable Products | 0.54 mg | 5% |
| 2046 | Taro, shoots, cooked, with salt | Vegetables and Vegetable Products | 0.54 mg | 5% |
| 2047 | Frozen novelties, ice cream type, sundae, prepackaged | Sweets | 0.54 mg | 5% |
| 2048 | Desserts, egg custard, baked, prepared-from-recipe | Sweets | 0.54 mg | 5% |
| 2049 | Taro shoots, cooked, without salt | Vegetables and Vegetable Products | 0.54 mg | 5% |
| 2050 | Corn, sweet, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.54 mg | 5% |
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