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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2351 | Babyfood, macaroni and cheese, toddler | Baby Foods | 0.43 mg | 4% |
| 2352 | Ravioli, cheese with tomato sauce, frozen, not prepared, includes regular and light entrees | Meals, Entrees, and Side Dishes | 0.43 mg | 4% |
| 2353 | Fast foods, sundae, strawberry | Fast Foods | 0.43 mg | 4% |
| 2354 | Milk dessert bar, frozen, made from lowfat milk | Dairy and Egg Products | 0.43 mg | 4% |
| 2355 | Whey, acid, fluid | Dairy and Egg Products | 0.43 mg | 4% |
| 2356 | Milk, chocolate, lowfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.43 mg | 4% |
| 2357 | Vinespinach, (basella), raw | Vegetables and Vegetable Products | 0.43 mg | 4% |
| 2358 | Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.43 mg | 4% |
| 2359 | Okra, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.43 mg | 4% |
| 2360 | APPLEBEE'S, crunchy onion rings | Restaurant Foods | 0.43 mg | 4% |
| 2361 | Okra, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.43 mg | 4% |
| 2362 | Puddings, rice, ready-to-eat | Sweets | 0.43 mg | 4% |
| 2363 | Candies, WHATCHAMACALLIT Candy Bar | Sweets | 0.43 mg | 4% |
| 2364 | Succotash, (corn and limas), canned, with cream style corn | Vegetables and Vegetable Products | 0.43 mg | 4% |
| 2365 | Puddings, chocolate, dry mix, instant, prepared with 2% milk | Sweets | 0.43 mg | 4% |
| 2366 | Rowal, raw | Fruits and Fruit Juices | 0.43 mg | 4% |
| 2367 | Ice creams, chocolate, light | Sweets | 0.43 mg | 4% |
| 2368 | Leavening agents, cream of tartar | Baked Products | 0.42 mg | 4% |
| 2369 | Cake, yellow, commercially prepared, with chocolate frosting, in-store bakery | Baked Products | 0.42 mg | 4% |
| 2370 | Cereals, oats, instant, fortified, with raisins and spice, prepared with water | Breakfast Cereals | 0.42 mg | 4% |
| 2371 | Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry | Breakfast Cereals | 0.42 mg | 4% |
| 2372 | Milk, fluid, 1% fat, without added vitamin A and vitamin D | Dairy and Egg Products | 0.42 mg | 4% |
| 2373 | Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 0.42 mg | 4% |
| 2374 | McDONALD'S, Hotcakes (plain) | Fast Foods | 0.42 mg | 4% |
| 2375 | Cereals, QUAKER, Instant Grits Product with American Cheese Flavor, dry | Breakfast Cereals | 0.42 mg | 4% |
| 2376 | Bacon, meatless | Legumes and Legume Products | 0.42 mg | 4% |
| 2377 | Beverages, Meal supplement drink, canned, peanut flavor | Beverages | 0.42 mg | 4% |
| 2378 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 0.42 mg | 4% |
| 2379 | Milk, buttermilk, fluid, cultured, lowfat | Dairy and Egg Products | 0.42 mg | 4% |
| 2380 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.42 mg | 4% |
| 2381 | Drumstick pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 2382 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 2383 | Brussels sprouts, raw | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 2384 | Spinach, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 2385 | Chicory greens, raw | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 2386 | Persimmons, japanese, dried | Fruits and Fruit Juices | 0.42 mg | 4% |
| 2387 | Puddings, chocolate, dry mix, instant, prepared with whole milk | Sweets | 0.42 mg | 4% |
| 2388 | Spinach, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 2389 | Candies, nougat, with almonds | Sweets | 0.42 mg | 4% |
| 2390 | Rice, white, medium-grain, cooked, unenriched | Cereal Grains and Pasta | 0.42 mg | 4% |
| 2391 | Rice, white, medium-grain, enriched, cooked | Cereal Grains and Pasta | 0.42 mg | 4% |
| 2392 | Frozen yogurts, vanilla, soft-serve | Sweets | 0.42 mg | 4% |
| 2393 | Drumstick pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 2394 | Raspberries, raw | Fruits and Fruit Juices | 0.42 mg | 4% |
| 2395 | CRACKER BARREL, steak fries | Restaurant Foods | 0.42 mg | 4% |
| 2396 | Pastry, Pastelitos de Guava (guava pastries) | Baked Products | 0.42 mg | 4% |
| 2397 | Beverages, Malted drink mix, chocolate, powder, prepared with whole milk | Beverages | 0.41 mg | 4% |
| 2398 | Cereals, QUAKER, hominy grits, white, regular, dry | Breakfast Cereals | 0.41 mg | 4% |
| 2399 | Cereals, QUAKER, hominy grits, white, quick, dry | Breakfast Cereals | 0.41 mg | 4% |
| 2400 | Sauce, homemade, white, medium | Soups, Sauces, and Gravies | 0.41 mg | 4% |
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