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 2401–2450 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2401 | Grains, rice, white with pasta and seasonings, cooked | Cereals, Grains and Pasta | 0.28 mg | 3% |
| 2402 | Durian, raw or frozen | Fruits and fruit juices | 0.28 mg | 3% |
| 2403 | Tomato, yellow, raw | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2404 | Breakfast tart, low fat | Baked Products | 0.28 mg | 3% |
| 2405 | Dessert, frozen yogourt, chocolate | Sweets | 0.28 mg | 3% |
| 2406 | Potatoes, canned, drained solids, unsalted | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2407 | Salmonberry, raw | Fruits and fruit juices | 0.28 mg | 3% |
| 2408 | Broccoli, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2409 | Dandelion greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2410 | Winged beans (goa bean), green, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2411 | Coffee latte, prepared with whole milk | Beverages | 0.28 mg | 3% |
| 2412 | Turnip, Prairie, native, boiled | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2413 | Corn, sweet, canned, drained solids, rinsed | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 2414 | Taro, cooked, with salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2415 | Tea, chai latte, prepared with whole milk | Beverages | 0.27 mg | 2% |
| 2416 | Babyfood, dinner, jarred, pasta with vegetables | Babyfoods | 0.27 mg | 2% |
| 2417 | Dessert topping (non dairy), powdered, prepared with whole milk | Dairy and Egg Products | 0.27 mg | 2% |
| 2418 | Cream, sour, cultured, 14% M.F | Dairy and Egg Products | 0.27 mg | 2% |
| 2419 | Soup, cream, asparagus, dehydrated, water added | Soups, Sauces and Gravies | 0.27 mg | 2% |
| 2420 | Currant, european black, raw | Fruits and fruit juices | 0.27 mg | 2% |
| 2421 | Beans, shellie, canned, solids and liquid | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2422 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2423 | Celtuce, raw | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2424 | Collards, frozen, boiled, drained | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2425 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2426 | Taro, cooked | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2427 | Potato, mashed, homemade, prepared with whole milk and butter | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2428 | Cauliflower, raw | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2429 | Peas, edible-podded (snow peas), raw | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2430 | Potato, boiled without skin, flesh | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2431 | Turnip, raw | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2432 | Hot chocolate, with aspartame, mix, powder, prepared with water | Beverages | 0.27 mg | 2% |
| 2433 | Cake, fruitcake, commercial | Baked Products | 0.27 mg | 2% |
| 2434 | Cake, yellow (plus streusel), pudding-type, dry mix, unprepared | Baked Products | 0.27 mg | 2% |
| 2435 | Cake, yellow, regular, dry mix, unprepared | Baked Products | 0.27 mg | 2% |
| 2436 | Cookie, sugar, refrigerated dough, baked | Baked Products | 0.27 mg | 2% |
| 2437 | Tomato, crushed, canned | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2438 | Soup, minestrone, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.27 mg | 2% |
| 2439 | Dessert, frozen, juice with cream | Sweets | 0.27 mg | 2% |
| 2440 | Collards, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2441 | Potato, boiled without skin, flesh, with salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2442 | Salad dressing, thousand island, commercial, regular | Fats and Oils | 0.26 mg | 2% |
| 2443 | Soup, cream, potato, canned, condensed, water added | Soups, Sauces and Gravies | 0.26 mg | 2% |
| 2444 | Beans, snap (Italian, green or yellow), frozen, unprepared | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 2445 | Collards, frozen, unprepared | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 2446 | Squash, summer, zucchini in tomato juice, canned | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 2447 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 2448 | Carrot, canned, drained solids | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 2449 | Parsnip, boiled, drained | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 2450 | Potato puff, frozen, unprepared | Vegetables and Vegetable Products | 0.26 mg | 2% |
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