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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | Ice creams, french vanilla, soft-serve | Sweets | 0.52 mg | 5% |
| 2102 | Keikitos (muffins), Latino bakery item | Baked Products | 0.52 mg | 5% |
| 2103 | Pie crust, deep dish, frozen, baked, made with enriched flour | Baked Products | 0.52 mg | 5% |
| 2104 | Pie crust, standard-type, frozen, ready-to-bake, enriched, baked | Baked Products | 0.51 mg | 5% |
| 2105 | Beverages, coffee substitute, cereal grain beverage, powder | Beverages | 0.51 mg | 5% |
| 2106 | Bread, gluten-free, white, made with tapioca starch and brown rice flour | Baked Products | 0.51 mg | 5% |
| 2107 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 0.51 mg | 5% |
| 2108 | Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry | Breakfast Cereals | 0.51 mg | 5% |
| 2109 | Cake, cheesecake, commercially prepared | Baked Products | 0.51 mg | 5% |
| 2110 | Cake, sponge, commercially prepared | Baked Products | 0.51 mg | 5% |
| 2111 | Cheese, cottage, lowfat, 2% milkfat | Dairy and Egg Products | 0.51 mg | 5% |
| 2112 | BURGER KING, french toast sticks | Fast Foods | 0.51 mg | 5% |
| 2113 | Fast foods, french toast sticks | Fast Foods | 0.51 mg | 5% |
| 2114 | Pasta, cooked, unenriched, with added salt | Cereal Grains and Pasta | 0.51 mg | 5% |
| 2115 | BURGER KING, Onion Rings | Fast Foods | 0.51 mg | 5% |
| 2116 | McDONALD'S, french fries | Fast Foods | 0.51 mg | 5% |
| 2117 | Fast foods, onion rings, breaded and fried | Fast Foods | 0.51 mg | 5% |
| 2118 | Nuts, acorns, raw | Nut and Seed Products | 0.51 mg | 5% |
| 2119 | Potatoes, microwaved, cooked, in skin, skin with salt | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 2120 | Vegetables, mixed, canned, solids and liquids | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 2121 | Potatoes, microwaved, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 2122 | Restaurant, family style, french fries | Restaurant Foods | 0.51 mg | 5% |
| 2123 | Pasta, cooked, enriched, with added salt | Cereal Grains and Pasta | 0.51 mg | 5% |
| 2124 | Pasta, cooked, enriched, without added salt | Cereal Grains and Pasta | 0.51 mg | 5% |
| 2125 | Tangerines, (mandarin oranges), canned, juice pack | Fruits and Fruit Juices | 0.51 mg | 5% |
| 2126 | Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 2127 | Cheese spread, cream cheese base | Dairy and Egg Products | 0.51 mg | 5% |
| 2128 | Restaurant, family style, onion rings | Restaurant Foods | 0.51 mg | 5% |
| 2129 | Pasta, cooked, unenriched, without added salt | Cereal Grains and Pasta | 0.51 mg | 5% |
| 2130 | Rennin, chocolate, dry mix, prepared with 2% milk | Sweets | 0.51 mg | 5% |
| 2131 | Egg custards, dry mix, prepared with whole milk | Sweets | 0.51 mg | 5% |
| 2132 | Taro shoots, raw | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 2133 | Udi's, Gluten Free, Soft & Delicious White Sandwich Bread | Baked Products | 0.51 mg | 5% |
| 2134 | Doughnuts, cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 0.50 mg | 5% |
| 2135 | Cookies, chocolate chip, refrigerated dough | Baked Products | 0.50 mg | 5% |
| 2136 | Bread, boston brown, canned | Baked Products | 0.50 mg | 5% |
| 2137 | Snacks, vegetable chips, made from garden vegetables | Snacks | 0.50 mg | 5% |
| 2138 | Waffles, gluten-free, frozen, ready-to-heat | Baked Products | 0.50 mg | 5% |
| 2139 | Sour cream, fat free | Dairy and Egg Products | 0.50 mg | 5% |
| 2140 | Sour cream, light | Dairy and Egg Products | 0.50 mg | 5% |
| 2141 | Cheese, cream | Dairy and Egg Products | 0.50 mg | 5% |
| 2142 | McDONALD'S, McFLURRY with OREO cookies | Fast Foods | 0.50 mg | 5% |
| 2143 | Fast foods, vanilla, light, soft-serve ice cream, with cone | Fast Foods | 0.50 mg | 5% |
| 2144 | Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry | Breakfast Cereals | 0.50 mg | 5% |
| 2145 | Biscuits, plain or buttermilk, refrigerated dough, higher fat | Baked Products | 0.50 mg | 5% |
| 2146 | Light Ice Cream, soft serve, blended with cookie pieces | Fast Foods | 0.50 mg | 5% |
| 2147 | McDONALD'S, Vanilla Reduced Fat Ice Cream Cone | Fast Foods | 0.50 mg | 5% |
| 2148 | Cookie, vanilla with caramel, coconut, and chocolate coating | Baked Products | 0.50 mg | 5% |
| 2149 | Soup, onion, canned, condensed | Soups, Sauces, and Gravies | 0.50 mg | 5% |
| 2150 | Cream, sour, reduced fat, cultured | Dairy and Egg Products | 0.50 mg | 5% |
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