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 2201–2250 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2201 | Coffee, instant, powder, half the caffeine | Beverages | 0.35 mg | 3% |
| 2202 | Potato, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 2203 | Potato, white, flesh and skin, baked | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 2204 | Dessert, pudding, vanilla, dry mix, instant, prepared with whole milk | Sweets | 0.35 mg | 3% |
| 2205 | Beets, boiled, drained, with salt | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 2206 | Carrot, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 2207 | Sauce, steak, tomato based, ready-to-serve | Soups, Sauces and Gravies | 0.34 mg | 3% |
| 2208 | Loganberry, frozen | Fruits and fruit juices | 0.34 mg | 3% |
| 2209 | Beets, canned, solids and liquid | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 2210 | Broccoli, frozen, spears, unprepared | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 2211 | Cassava (manioc), raw | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 2212 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 2213 | Ginger root, raw | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 2214 | Squash, summer, crookneck, frozen, boiled, drained | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 2215 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 2216 | Pepper, jalapeno, canned, solids and liquid | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 2217 | Nuts, ginkgo nuts, raw | Nuts and Seeds | 0.34 mg | 3% |
| 2218 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 0.34 mg | 3% |
| 2219 | Dessert, pudding, chocolate, ready-to-eat | Sweets | 0.34 mg | 3% |
| 2220 | Dessert, pudding, vanilla, dry mix, regular, prepared with whole milk | Sweets | 0.34 mg | 3% |
| 2221 | Dessert, frozen, ice cream, strawberry | Sweets | 0.34 mg | 3% |
| 2222 | Soup, tomato, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.34 mg | 3% |
| 2223 | Plant-based beverage, soy, unenriched, chocolate | Beverages | 0.34 mg | 3% |
| 2224 | Salad dressing, buttermilk as main ingredient | Fats and Oils | 0.34 mg | 3% |
| 2225 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting), baked | Baked Products | 0.34 mg | 3% |
| 2226 | Sugar pie, 1 crust, homemade | Baked Products | 0.34 mg | 3% |
| 2227 | Cake, gingerbread, dry mix, prepared, without icing | Baked Products | 0.34 mg | 3% |
| 2228 | Cheesecake, plain, with cherry topping, homemade | Baked Products | 0.34 mg | 3% |
| 2229 | Dessert topping (non dairy), powdered, prepared with 2% milk | Dairy and Egg Products | 0.34 mg | 3% |
| 2230 | Pasta salad with vegetables, prepared with Italian dressing, homemade | Mixed Dishes | 0.34 mg | 3% |
| 2231 | Dip, sour cream base (with dehydrated onion soup) | Soups, Sauces and Gravies | 0.34 mg | 3% |
| 2232 | Stinging Nettles, native, blanched | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 2233 | Yogourt, fruit flavoured, tubes, vitamin D added | Dairy and Egg Products | 0.34 mg | 3% |
| 2234 | Soup, cream, potato, ready-to-serve | Soups, Sauces and Gravies | 0.34 mg | 3% |
| 2235 | Squash, summer, zucchini, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2236 | Yogourt, fruit flavoured, with added calcium and vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 0.33 mg | 3% |
| 2237 | Yogourt, soy, fruit flavoured | Dairy and Egg Products | 0.33 mg | 3% |
| 2238 | Kefir, fruit flavours, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 0.33 mg | 3% |
| 2239 | Potato salad with egg | Mixed Dishes | 0.33 mg | 3% |
| 2240 | Soup, cream, broccoli, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.33 mg | 3% |
| 2241 | Soup, cream, mushroom, canned, condensed, reduced sodium, 2% M.F. milk added | Soups, Sauces and Gravies | 0.33 mg | 3% |
| 2242 | Soup, cream, celery, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 0.33 mg | 3% |
| 2243 | Cheese, cottage, creamed with fruit | Dairy and Egg Products | 0.33 mg | 3% |
| 2244 | Cereal, hot, oats, minute, prepared, Robin Hood | Breakfast cereals | 0.33 mg | 3% |
| 2245 | Burdock root, raw | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2246 | Celeriac, raw | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2247 | Chard, swiss, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2248 | Chicory roots (cichorium intybus), raw | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2249 | Lotus root, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2250 | Potato, hashed brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 0.33 mg | 3% |
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