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 2051–2100 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2051 | Plant-based beverage, almond, enriched, sweetened, chocolate flavoured | Beverages | 0.39 mg | 4% |
| 2052 | Milk, fluid, chocolate, partly skimmed, 2% M.F. | Dairy and Egg Products | 0.39 mg | 4% |
| 2053 | Milk shake, vanilla, thick | Beverages | 0.39 mg | 4% |
| 2054 | Apricot, dried, sulphured, uncooked | Fruits and fruit juices | 0.39 mg | 4% |
| 2055 | Pear, dried halves, sulphured, uncooked | Fruits and fruit juices | 0.39 mg | 4% |
| 2056 | Apricot, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 0.39 mg | 4% |
| 2057 | Corn, sweet, canned, brine pack, solids and liquid | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 2058 | Lotus root, raw | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 2059 | Onion, spring (green) or scallion (includes tops and bulb), raw | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 2060 | Potato, canned, solids and liquid | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 2061 | Winged beans (goa bean), green, raw | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 2062 | Squash, summer, all varieties, boiled, drained | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 2063 | Biscuit, plain/buttermilk, refrigerated dough, lower fat | Baked Products | 0.39 mg | 4% |
| 2064 | Cake, gingerbread, homemade | Baked Products | 0.39 mg | 4% |
| 2065 | Cake, pound, commercial, made with other than butter | Baked Products | 0.39 mg | 4% |
| 2066 | Cookie, fig bar | Baked Products | 0.39 mg | 4% |
| 2067 | Muffin, blueberry, toaster-type | Baked Products | 0.39 mg | 4% |
| 2068 | Muffin, corn, toaster type | Baked Products | 0.39 mg | 4% |
| 2069 | Pie crust, standard type, homemade, unbaked | Baked Products | 0.39 mg | 4% |
| 2070 | Pie, pumpkin, commercial | Baked Products | 0.39 mg | 4% |
| 2071 | Plant-based beverage, rice, enriched | Beverages | 0.39 mg | 4% |
| 2072 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 2073 | Plant-based beverage, soy, enriched, chocolate | Beverages | 0.39 mg | 4% |
| 2074 | Plant-based beverage, soy, enriched, all flavours, unsweetened | Beverages | 0.39 mg | 4% |
| 2075 | Plant-based beverage, soy, enriched, all flavours, low fat | Beverages | 0.39 mg | 4% |
| 2076 | Plant-based beverage, soy, enriched, all flavours, fat free | Beverages | 0.39 mg | 4% |
| 2077 | Corn, sweet, canned, brine pack, solids and liquid, unsalted | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 2078 | Pancake, plain (includes buttermilk), dry mix, complete, prepared with water | Baked Products | 0.39 mg | 4% |
| 2079 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 0.39 mg | 4% |
| 2080 | Cheese, cottage, (1% M.F.) | Dairy and Egg Products | 0.38 mg | 3% |
| 2081 | Milk, fluid, whole, producer, 3.7% M.F. | Dairy and Egg Products | 0.38 mg | 3% |
| 2082 | Beet greens, raw | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2083 | Burdock root, boiled, drained | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2084 | Beans, hyacinth, boiled, drained | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2085 | New Zealand spinach, raw | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2086 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil and animal fat | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2087 | Salsify (oysterplant, vegetable oyster), raw | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2088 | Waterchestnuts, Chinese, canned, solids and liquid | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2089 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2090 | Corn, sweet, yellow, frozen, kernels cut off the cob, unprepared | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2091 | Potato, hashed brown, frozen, plain, prepared | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2092 | Coffee substitute, cereal grain beverage, powder, with whole milk | Beverages | 0.38 mg | 3% |
| 2093 | Cookie, butter, commercial | Baked Products | 0.38 mg | 3% |
| 2094 | Pie, coconut cream, prepared from mix, no-bake type | Baked Products | 0.38 mg | 3% |
| 2095 | Toaster pastry, fruit (apple, blueberry, cherry, strawberry) | Baked Products | 0.38 mg | 3% |
| 2096 | Snacks, taro chips | Snacks | 0.38 mg | 3% |
| 2097 | Cheese, cottage, 1% M.F., lactose reduced | Dairy and Egg Products | 0.38 mg | 3% |
| 2098 | Cheese, cottage, 1% M.F., unsalted | Dairy and Egg Products | 0.38 mg | 3% |
| 2099 | Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry) | Baked Products | 0.38 mg | 3% |
| 2100 | Burdock root, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 3% |
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