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 2351–2400 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2351 | Rice, spanish rice mix, prepared | Mixed Dishes | 0.30 mg | 3% |
| 2352 | Babyfood, vegetables, jarred, creamed corn | Babyfoods | 0.30 mg | 3% |
| 2353 | Dumpling, plain | Baked Products | 0.29 mg | 3% |
| 2354 | Potato, scalloped, dry mix, prepared with water, 2% milk and margarine | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2355 | Salad dressing, honey mustard, fat free | Fats and Oils | 0.29 mg | 3% |
| 2356 | Soup, Italian wedding, ready-to-serve | Soups, Sauces and Gravies | 0.29 mg | 3% |
| 2357 | Babyfood, dessert, jarred, custard (includes vanilla custard) | Babyfoods | 0.29 mg | 3% |
| 2358 | Salad dressing, french, commercial, regular | Fats and Oils | 0.29 mg | 3% |
| 2359 | Apple, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 0.29 mg | 3% |
| 2360 | Date, domestic, natural and dry | Fruits and fruit juices | 0.29 mg | 3% |
| 2361 | Carrot, canned, solids and liquid | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2362 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2363 | Onion, canned, solids and liquid | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2364 | Peas and onions, frozen, boiled, drained | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2365 | Potato, O'brien, frozen, unprepared | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2366 | Squash, summer, crookneck, raw | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2367 | Squash, summer, crookneck, canned, drained solids | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2368 | Squash, summer, scallop, raw | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2369 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2370 | Potato, flesh, raw | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2371 | Potato, flesh, baked | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2372 | Potato, french-fried, frozen, cottage cut, salt not added in processing, unprepared | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2373 | Potato, flesh and skin, raw | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2374 | Sweets, fancy molasses | Sweets | 0.29 mg | 3% |
| 2375 | Icing (frosting), chocolate, creamy, ready-to-eat | Sweets | 0.29 mg | 3% |
| 2376 | Potato, mashed, homemade, prepared with 2% M.F. milk and margarine | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2377 | Potato, mashed, homemade, prepared with 2% M.F. milk | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2378 | Potato, mashed, homemade, prepared with 2% M.F. milk and butter | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2379 | Potato, Russet, flesh and skin, raw | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2380 | Potato, white, flesh and skin, raw | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2381 | Cheese, cottage, with vegetables | Dairy and Egg Products | 0.29 mg | 3% |
| 2382 | Cheese, cottage, low fat, 1% M.F, with vegetables | Dairy and Egg Products | 0.29 mg | 3% |
| 2383 | Carrot, canned, solids ans liquid, unsalted | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2384 | Peas and onions, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2385 | Potato, flesh, baked, with salt | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 2386 | Dessert, frozen yogourt | Sweets | 0.28 mg | 3% |
| 2387 | Lychee, dried | Fruits and fruit juices | 0.28 mg | 3% |
| 2388 | Arrowhead, raw | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2389 | Dandelion greens, boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2390 | Winged beans (goa bean), green, boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2391 | Beans, mung, mature seeds, sprouted, bean sprouts, canned, drained | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2392 | Potato, mashed, homemade, prepared with whole milk | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2393 | Broccoli, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2394 | Potato, canned, drained solids | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2395 | Radish, raw | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2396 | Tomato products, canned, sauce with onions, green peppers and celery | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2397 | Seeds, lotus seeds, raw | Nuts and Seeds | 0.28 mg | 3% |
| 2398 | Bread stuffing, dry mix, prepared | Baked Products | 0.28 mg | 3% |
| 2399 | Cake, cherry fudge with chocolate icing (frosting) | Baked Products | 0.28 mg | 3% |
| 2400 | Pie, lemon meringue, homemade | Baked Products | 0.28 mg | 3% |
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