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 2101–2150 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | Beans, hyacinth, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2102 | Vegetables, asian mix, frozen, boiled, drained (broccoli, green beans, mini corn, snow peas, red pepper) | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2103 | Dip, spinach, sour cream base | Soups, Sauces and Gravies | 0.38 mg | 3% |
| 2104 | Beans, snap (Italian, green or yellow), fresh, microwaved | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2105 | Yogourt, soy, fruit flavoured, with added fibre | Dairy and Egg Products | 0.38 mg | 3% |
| 2106 | Milk, fluid, buttermilk, cultured, whole | Dairy and Egg Products | 0.38 mg | 3% |
| 2107 | Sauce, cocktail, ready-to-serve | Soups, Sauces and Gravies | 0.38 mg | 3% |
| 2108 | Soup, cream, broccoli, canned, condensed, reduced fat, water added | Soups, Sauces and Gravies | 0.38 mg | 3% |
| 2109 | Cookie, shortbread, plain, homemade | Baked Products | 0.37 mg | 3% |
| 2110 | Snacks, plantain chips | Snacks | 0.37 mg | 3% |
| 2111 | Zucchini, battered and fried | Mixed Dishes | 0.37 mg | 3% |
| 2112 | Cereal, ready to eat, Corn Flakes: Frosted, Compliments | Breakfast cereals | 0.37 mg | 3% |
| 2113 | Turnip, Prairie, native, raw | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 2114 | Yogourt, vanilla flavoured, artificially sweetened, fat free (0-0.5% M.F.), with added Vitamin D | Dairy and Egg Products | 0.37 mg | 3% |
| 2115 | Yogourt, Greek style, sweetened, rich (8-12% M.F.) with Vitamin D added | Dairy and Egg Products | 0.37 mg | 3% |
| 2116 | Salad, grape and apple with yogourt and candied walnuts | Fast Foods | 0.37 mg | 3% |
| 2117 | Turnover, fruit (apple, berry, cherry, peach) | Baked Products | 0.37 mg | 3% |
| 2118 | Cream, whipped, cream topping, pressurized | Dairy and Egg Products | 0.37 mg | 3% |
| 2119 | Milk, fluid, whole, pasteurized, homogenized, 3.25% M.F. | Dairy and Egg Products | 0.37 mg | 3% |
| 2120 | Corn with red or green peppers, canned, solids and liquid | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 2121 | Beans, yardlong, (asparagus bean or cowpea), raw | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 2122 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 2123 | Peas, edible-podded (snow peas), boiled, drained | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 2124 | Squash, summer, crookneck, frozen, unprepared | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 2125 | Turnip greens and turnips, frozen, boiled, drained | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 2126 | Kale, scotch, raw | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 2127 | Corn, sweet, white, frozen, kernels off cob, unprepared | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 2128 | Beverage mix, carob flavour, powder, with whole milk | Beverages | 0.37 mg | 3% |
| 2129 | Coffee, instant with chicory, powder | Beverages | 0.37 mg | 3% |
| 2130 | Muffin, blueberry, commercial | Baked Products | 0.37 mg | 3% |
| 2131 | Dessert, frozen, pudding pop, chocolate | Sweets | 0.37 mg | 3% |
| 2132 | Dessert, pudding, rice, dry mix, prepared with whole milk | Sweets | 0.37 mg | 3% |
| 2133 | Dessert, pudding, coconut, dry mix, instant, prepared with whole milk | Sweets | 0.37 mg | 3% |
| 2134 | Dessert, pudding, coconut, dry mix, regular, prepared with whole milk | Sweets | 0.37 mg | 3% |
| 2135 | Pasta, made without egg, homemade, cooked | Cereals, Grains and Pasta | 0.37 mg | 3% |
| 2136 | Grains, rice, white, long-grain, parboiled, cooked | Cereals, Grains and Pasta | 0.37 mg | 3% |
| 2137 | Grains, corn flour, degermed, unenriched, yellow | Cereals, Grains and Pasta | 0.37 mg | 3% |
| 2138 | Beverage, bean | Legumes and Legume Products | 0.37 mg | 3% |
| 2139 | Peas, edible-podded (snow peas), boiled, drained, with salt | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 2140 | Soup, cream, asparagus, canned, condensed, water added | Soups, Sauces and Gravies | 0.36 mg | 3% |
| 2141 | Artichoke (Globe, French), frozen, boiled, drained | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2142 | Beans, snap (Italian, green or yellow), canned, solids and liquid | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2143 | Chard, swiss, raw | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2144 | Beans, yardlong, (asparagus bean or cowpea), boiled, drained | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2145 | Tomato products, canned, puree, no salt added | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2146 | Onion rings, breaded, par-fried, frozen, unprepared | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2147 | Tomato products, canned, sauce with herbs and cheese | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2148 | Potato, flesh and skin, baked | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2149 | Potato, flesh and skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2150 | Nuts, beechnuts, dried | Nuts and Seeds | 0.36 mg | 3% |
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