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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2201 | Rice, white, long-grain, regular, cooked, enriched, with salt | Cereal Grains and Pasta | 0.49 mg | 4% |
| 2202 | Rice, white, long-grain, precooked or instant, enriched, prepared | Cereal Grains and Pasta | 0.49 mg | 4% |
| 2203 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 2204 | Okra, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 2205 | Artichokes, (globe or french), raw | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 2206 | APPLEBEE'S, french fries | Restaurant Foods | 0.49 mg | 4% |
| 2207 | Rice, white, long-grain, regular, cooked, unenriched, with salt | Cereal Grains and Pasta | 0.49 mg | 4% |
| 2208 | Rice, white, long-grain, regular, enriched, cooked | Cereal Grains and Pasta | 0.49 mg | 4% |
| 2209 | Frozen yogurts, chocolate, soft-serve | Sweets | 0.49 mg | 4% |
| 2210 | Drumstick leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 2211 | Drumstick leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 2212 | Blueberries, dried, sweetened | Fruits and Fruit Juices | 0.49 mg | 4% |
| 2213 | Frozen yogurts, chocolate, nonfat milk, sweetened without sugar | Sweets | 0.49 mg | 4% |
| 2214 | Candies, KRACKEL Chocolate Bar | Sweets | 0.49 mg | 4% |
| 2215 | Candies, NESTLE, BIT-O'-HONEY Candy Chews | Sweets | 0.49 mg | 4% |
| 2216 | Muffins, blueberry, toaster-type, toasted | Baked Products | 0.48 mg | 4% |
| 2217 | Cake, shortcake, biscuit-type, prepared from recipe | Baked Products | 0.48 mg | 4% |
| 2218 | Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca | Baked Products | 0.48 mg | 4% |
| 2219 | Pie, banana cream, prepared from recipe | Baked Products | 0.48 mg | 4% |
| 2220 | Biscuits, plain or buttermilk, frozen, baked | Baked Products | 0.48 mg | 4% |
| 2221 | Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D | Dairy and Egg Products | 0.48 mg | 4% |
| 2222 | Beverages, chocolate-flavor beverage mix, powder, prepared with whole milk | Beverages | 0.48 mg | 4% |
| 2223 | Cereals, whole wheat hot natural cereal, cooked with water, with salt | Breakfast Cereals | 0.48 mg | 4% |
| 2224 | Cereals, whole wheat hot natural cereal, cooked with water, without salt | Breakfast Cereals | 0.48 mg | 4% |
| 2225 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.48 mg | 4% |
| 2226 | Milk shakes, thick chocolate | Dairy and Egg Products | 0.48 mg | 4% |
| 2227 | Corn pudding, home prepared | Vegetables and Vegetable Products | 0.48 mg | 4% |
| 2228 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 0.48 mg | 4% |
| 2229 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.48 mg | 4% |
| 2230 | Puddings, chocolate, dry mix, regular, prepared with whole milk | Sweets | 0.48 mg | 4% |
| 2231 | Beans, snap, yellow, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.48 mg | 4% |
| 2232 | Beans, snap, yellow, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.48 mg | 4% |
| 2233 | Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup | Sweets | 0.48 mg | 4% |
| 2234 | Horned melon (Kiwano) | Fruits and Fruit Juices | 0.48 mg | 4% |
| 2235 | Restaurant, Mexican, spanish rice | Restaurant Foods | 0.48 mg | 4% |
| 2236 | Candies, fudge, peanut butter, prepared-from-recipe | Sweets | 0.48 mg | 4% |
| 2237 | Sherbet, orange | Sweets | 0.48 mg | 4% |
| 2238 | Waffle, buttermilk, frozen, ready-to-heat, toasted | Baked Products | 0.48 mg | 4% |
| 2239 | Waffles, buttermilk, frozen, ready-to-heat | Baked Products | 0.48 mg | 4% |
| 2240 | Pie, coconut creme, commercially prepared | Baked Products | 0.47 mg | 4% |
| 2241 | Sauce, white, thin, prepared-from-recipe, with butter | Soups, Sauces, and Gravies | 0.47 mg | 4% |
| 2242 | Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mix | Meals, Entrees, and Side Dishes | 0.47 mg | 4% |
| 2243 | Sorghum flour, refined, unenriched | Cereal Grains and Pasta | 0.47 mg | 4% |
| 2244 | Soup, bean with frankfurters, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.47 mg | 4% |
| 2245 | Cookies, chocolate chip, commercially prepared, special dietary | Baked Products | 0.47 mg | 4% |
| 2246 | Cheese, cottage, nonfat, uncreamed, dry, large or small curd | Dairy and Egg Products | 0.47 mg | 4% |
| 2247 | Babyfood, vegetables, peas, strained | Baby Foods | 0.47 mg | 4% |
| 2248 | Broadbeans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 2249 | Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops | Sweets | 0.47 mg | 4% |
| 2250 | Potatoes, hash brown, home-prepared | Vegetables and Vegetable Products | 0.47 mg | 4% |
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