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 2151–2200 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2151 | Milk shake (fast food), strawberry | Beverages | 0.36 mg | 3% |
| 2152 | Cake mix, gingerbread, dry, unprepared | Baked Products | 0.36 mg | 3% |
| 2153 | Cookie, vanilla wafer, 12 to 17% fat | Baked Products | 0.36 mg | 3% |
| 2154 | Dessert, rennin, vanilla, dry mix, prepared with 2% milk | Sweets | 0.36 mg | 3% |
| 2155 | Dessert, flan, caramel custard, dry mix, prepared with 2% milk | Sweets | 0.36 mg | 3% |
| 2156 | Fast foods, breakfast, potatoes, hashed brown | Fast Foods | 0.36 mg | 3% |
| 2157 | Salad dressing, italian, fat free | Fats and Oils | 0.36 mg | 3% |
| 2158 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 0.36 mg | 3% |
| 2159 | Artichoke (Globe, French), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2160 | Potato, flesh and skin, baked, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2161 | Potato, french-fried, frozen, shoestring, unprepared | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2162 | Potato, flesh and skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2163 | Yardlong beans (asparagus bean or cowpea), boiled, drained, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2164 | Tomato products, canned, puree, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2165 | Cake, yellow (plus streusel), pudding-type, dry mix, prepared, with icing | Baked Products | 0.36 mg | 3% |
| 2166 | Yogourt, fruit flavoured, artificially sweetened, fat free (0-0.5% M.F.), with added Vitamin D | Dairy and Egg Products | 0.36 mg | 3% |
| 2167 | Yogourt, fruit flavoured, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 0.36 mg | 3% |
| 2168 | Yogourt, vanilla flavoured, with added calcium and vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 0.36 mg | 3% |
| 2169 | Kefir, plain, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 0.36 mg | 3% |
| 2170 | Yogourt, fruit flavoured, low fat, with added vitamin D (0.5-1.9% M.F.) | Dairy and Egg Products | 0.36 mg | 3% |
| 2171 | Ravioli, cheese-filled, canned | Mixed Dishes | 0.36 mg | 3% |
| 2172 | Cake, carrot, homemade, with cream cheese icing | Baked Products | 0.35 mg | 3% |
| 2173 | Yogourt, fruit flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 0.35 mg | 3% |
| 2174 | Yogourt beverage, fruit flavoured | Dairy and Egg Products | 0.35 mg | 3% |
| 2175 | Yogourt beverage, fruit flavoured, with added Vitamin D | Dairy and Egg Products | 0.35 mg | 3% |
| 2176 | Soup, tomato, canned, condensed, reduced sodium, 2% M.F. milk added | Soups, Sauces and Gravies | 0.35 mg | 3% |
| 2177 | Spaghetti with pomodoro sauce (tomato sauce) | Mixed Dishes | 0.35 mg | 3% |
| 2178 | Plant-based beverage, cashew, enriched, sweetened | Beverages | 0.35 mg | 3% |
| 2179 | Cream, sour, cultured, 18% M.F. | Dairy and Egg Products | 0.35 mg | 3% |
| 2180 | Pomegranate, raw | Fruits and fruit juices | 0.35 mg | 3% |
| 2181 | Carrot, frozen, boiled, drained | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 2182 | Potato, skin, raw | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 2183 | Potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 2184 | Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 2185 | Beets, raw | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 2186 | Beets, boiled, drained | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 2187 | Nuts, European chestnuts (sweet), dried, unpeeled | Nuts and Seeds | 0.35 mg | 3% |
| 2188 | Nuts, European chestnuts (sweet), dried, peeled | Nuts and Seeds | 0.35 mg | 3% |
| 2189 | Coffee, instant, regular, powder | Beverages | 0.35 mg | 3% |
| 2190 | Strawberry flavour mix, powder, with whole milk | Beverages | 0.35 mg | 3% |
| 2191 | Bread, banana, homemade, made with margarine | Baked Products | 0.35 mg | 3% |
| 2192 | Cake mix, marble, pudding-type, dry, unprepared | Baked Products | 0.35 mg | 3% |
| 2193 | Dessert, frozen, pudding pop, vanilla | Sweets | 0.35 mg | 3% |
| 2194 | Dessert, pudding, tapioca, dry mix, prepared with whole milk | Sweets | 0.35 mg | 3% |
| 2195 | Dessert, rennin, vanilla, dry mix, prepared with whole milk | Sweets | 0.35 mg | 3% |
| 2196 | Dessert, flan, caramel custard, dry mix, prepared with whole milk | Sweets | 0.35 mg | 3% |
| 2197 | Dessert, pudding, banana, dry mix, instant, prepared with whole milk | Sweets | 0.35 mg | 3% |
| 2198 | Dessert, pudding, banana, dry mix, regular, prepared with whole milk | Sweets | 0.35 mg | 3% |
| 2199 | Dessert, pudding, coconut, dry mix, regular, unprepared | Sweets | 0.35 mg | 3% |
| 2200 | Dessert, pudding, lemon, dry mix, instant, prepared with whole milk | Sweets | 0.35 mg | 3% |
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