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 2301–2350 of 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2301 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 0.45 mg | 4% |
| 2302 | Milk, reduced fat, fluid, 2% milkfat, protein fortified, with added vitamin A and vitamin D | Dairy and Egg Products | 0.45 mg | 4% |
| 2303 | Peas and carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 2304 | Drumstick pods, raw | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 2305 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 2306 | CHICK-FIL-A, hash browns | Fast Foods | 0.45 mg | 4% |
| 2307 | Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 2308 | Peas and carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 2309 | Broccoli, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 2310 | Snacks, potato chips, white, restructured, baked | Snacks | 0.45 mg | 4% |
| 2311 | Noodles, japanese, somen, dry | Cereal Grains and Pasta | 0.45 mg | 4% |
| 2312 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 2313 | Broccoli, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 2314 | Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 2315 | Candies, sweet chocolate coated fondant | Sweets | 0.45 mg | 4% |
| 2316 | Topping, SMUCKER'S MAGIC SHELL | Sweets | 0.45 mg | 4% |
| 2317 | Cream puff, eclair, custard or cream filled, iced | Baked Products | 0.45 mg | 4% |
| 2318 | Waffle, plain, frozen, ready-to-heat, microwave | Baked Products | 0.45 mg | 4% |
| 2319 | Muffins, wheat bran, toaster-type with raisins, toasted | Baked Products | 0.44 mg | 4% |
| 2320 | Pie crust, standard-type, prepared from recipe, baked | Baked Products | 0.44 mg | 4% |
| 2321 | Pie, chocolate creme, commercially prepared | Baked Products | 0.44 mg | 4% |
| 2322 | Doughnuts, cake-type, plain, sugared or glazed | Baked Products | 0.44 mg | 4% |
| 2323 | Cake, coffeecake, creme-filled with chocolate frosting | Baked Products | 0.44 mg | 4% |
| 2324 | Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour | Baked Products | 0.44 mg | 4% |
| 2325 | Dip, TOSTITOS, salsa con queso, medium | Soups, Sauces, and Gravies | 0.44 mg | 4% |
| 2326 | Cookies, oatmeal, commercially prepared, soft-type | Baked Products | 0.44 mg | 4% |
| 2327 | Kefir, lowfat, strawberry, LIFEWAY | Dairy and Egg Products | 0.44 mg | 4% |
| 2328 | Yogurt, Greek, nonfat, Fruit on Bottom, Strawberry, CHOBANI | Dairy and Egg Products | 0.44 mg | 4% |
| 2329 | Potatoes, boiled, cooked in skin, skin, with salt | Vegetables and Vegetable Products | 0.44 mg | 4% |
| 2330 | Potatoes, boiled, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 0.44 mg | 4% |
| 2331 | BURGER KING, french fries | Fast Foods | 0.44 mg | 4% |
| 2332 | WENDY'S, Frosty Dairy Dessert | Fast Foods | 0.44 mg | 4% |
| 2333 | Dumpling, potato- or cheese-filled, frozen | Meals, Entrees, and Side Dishes | 0.44 mg | 4% |
| 2334 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.44 mg | 4% |
| 2335 | Lambsquarters, raw | Vegetables and Vegetable Products | 0.44 mg | 4% |
| 2336 | Macaroni, vegetable, enriched, cooked | Cereal Grains and Pasta | 0.44 mg | 4% |
| 2337 | Pasta, homemade, made with egg, cooked | Cereal Grains and Pasta | 0.44 mg | 4% |
| 2338 | Syrups, corn, light | Sweets | 0.44 mg | 4% |
| 2339 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.44 mg | 4% |
| 2340 | Dates, medjool | Fruits and Fruit Juices | 0.44 mg | 4% |
| 2341 | Plums, dried (prunes), uncooked | Fruits and Fruit Juices | 0.44 mg | 4% |
| 2342 | Candies, caramels | Sweets | 0.44 mg | 4% |
| 2343 | Pancakes, plain, frozen, ready-to-heat, microwave (includes buttermilk) | Baked Products | 0.44 mg | 4% |
| 2344 | Cookies, sugar, commercially prepared, regular (includes vanilla) | Baked Products | 0.43 mg | 4% |
| 2345 | Beverages, Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milk | Beverages | 0.43 mg | 4% |
| 2346 | Soy sauce made from soy (tamari) | Legumes and Legume Products | 0.43 mg | 4% |
| 2347 | Beverages, chocolate syrup, prepared with whole milk | Beverages | 0.43 mg | 4% |
| 2348 | Beverages, Malted drink mix, natural, powder, prepared with whole milk | Beverages | 0.43 mg | 4% |
| 2349 | Cookies, sugar wafers with creme filling, regular | Baked Products | 0.43 mg | 4% |
| 2350 | Cake, pound, commercially prepared, butter (includes fresh and frozen) | Baked Products | 0.43 mg | 4% |
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