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 2251–2300 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2251 | Potato, french-fried, frozen, extruded, unprepared | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2252 | Squash, summer, zucchini, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2253 | Brussels sprouts, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2254 | Carrot, frozen, unprepared | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2255 | Potato, flesh, cooked in skin, microwaved | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2256 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 0.33 mg | 3% |
| 2257 | Cookie, vanilla wafer, 18 to 21% fat | Baked Products | 0.33 mg | 3% |
| 2258 | Muffin, blueberry, dry mix, unprepared | Baked Products | 0.33 mg | 3% |
| 2259 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 0.33 mg | 3% |
| 2260 | Snacks, corn-based, extruded, onion | Snacks | 0.33 mg | 3% |
| 2261 | Cake, yellow, light, dry mix, unprepared | Baked Products | 0.33 mg | 3% |
| 2262 | Tofu, silken, light, firm | Legumes and Legume Products | 0.33 mg | 3% |
| 2263 | Potato, red, flesh and skin, raw | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2264 | Soup, red pepper and black bean, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.33 mg | 3% |
| 2265 | Brussels sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2266 | Lotus root, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2267 | Potato, flesh, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 2268 | Peach, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 0.32 mg | 3% |
| 2269 | Raisin, golden seedless | Fruits and fruit juices | 0.32 mg | 3% |
| 2270 | Artichoke (Globe, French), frozen, unprepared | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 2271 | Squash, summer, zucchini, raw | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 2272 | Sweet potato, baked, skin removed after baking | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 2273 | Pumpkin, raw | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 2274 | Cake, white, homemade, without icing (frosting) | Baked Products | 0.32 mg | 3% |
| 2275 | Cookie, raisin, soft-type | Baked Products | 0.32 mg | 3% |
| 2276 | Sauce, hoisin, ready-to-serve | Soups, Sauces and Gravies | 0.32 mg | 3% |
| 2277 | Capers, canned | Spices and Herbs | 0.32 mg | 3% |
| 2278 | Soup, cream, mushroom, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.32 mg | 3% |
| 2279 | Sweet potato, baked, skin removed after baking, with salt | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 2280 | Dessert, frozen, ice cream cookie sandwich | Sweets | 0.32 mg | 3% |
| 2281 | Dessert, frozen, ice cream bar, stick or nugget, with crunch coating | Sweets | 0.32 mg | 3% |
| 2282 | Soup, cream, mushroom, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 0.32 mg | 3% |
| 2283 | Babyfood, vegetables, jarred, mixed vegetables, all stages | Babyfoods | 0.32 mg | 3% |
| 2284 | Babyfood, cereal, wheat, with milk powder and fruit, prepared with water | Babyfoods | 0.32 mg | 3% |
| 2285 | Beans, snap (Italian, green or yellow), frozen, microwaved | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2286 | Dessert, frozen, ice cream, fat free, no sugar added, flavours other than chocolate | Sweets | 0.31 mg | 3% |
| 2287 | Vegetable oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 0.31 mg | 3% |
| 2288 | Yogourt, soy, vanilla flavoured | Dairy and Egg Products | 0.31 mg | 3% |
| 2289 | Seaweed, Canadian cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2290 | Babyfood, vegetable and grain, jarred, creamed corn with rice | Babyfoods | 0.31 mg | 3% |
| 2291 | Cream, table (coffee), 18% M.F. | Dairy and Egg Products | 0.31 mg | 3% |
| 2292 | Soup, cheddar cheese, canned, condensed, water added | Soups, Sauces and Gravies | 0.31 mg | 3% |
| 2293 | Soup, minestrone, canned, condensed, water added | Soups, Sauces and Gravies | 0.31 mg | 3% |
| 2294 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2295 | Chayote, fruit, boiled, drained | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2296 | Corn, sweet, canned, brine pack, drained solids | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2297 | Kohlrabi, boiled, drained | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2298 | New Zealand spinach, boiled, drained | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2299 | Potato salad, homemade | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2300 | Sweet potato, frozen, unprepared | Vegetables and Vegetable Products | 0.31 mg | 3% |
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