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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2401 | Noodles, chinese, cellophane or long rice (mung beans), dehydrated | Legumes and Legume Products | 0.41 mg | 4% |
| 2402 | Dip, salsa con queso, cheese and salsa- medium | Soups, Sauces, and Gravies | 0.41 mg | 4% |
| 2403 | Blackberry juice, canned | Fruits and Fruit Juices | 0.41 mg | 4% |
| 2404 | Beverages, Malted drink mix, natural, with added nutrients, powder, prepared with whole milk | Beverages | 0.41 mg | 4% |
| 2405 | Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked | Baked Products | 0.41 mg | 4% |
| 2406 | Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A | Dairy and Egg Products | 0.41 mg | 4% |
| 2407 | Cereals, corn grits, yellow, regular and quick, unenriched, dry | Breakfast Cereals | 0.41 mg | 4% |
| 2408 | Cereals, QUAKER, corn grits, instant, plain, dry | Breakfast Cereals | 0.41 mg | 4% |
| 2409 | Milk, chocolate, fat free, with added vitamin A and vitamin D | Dairy and Egg Products | 0.41 mg | 4% |
| 2410 | Yogurt, Greek, strawberry, lowfat | Dairy and Egg Products | 0.41 mg | 4% |
| 2411 | Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 0.41 mg | 4% |
| 2412 | Yogurt, Greek, fruit, whole milk | Dairy and Egg Products | 0.41 mg | 4% |
| 2413 | Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D | Dairy and Egg Products | 0.41 mg | 4% |
| 2414 | Turnip greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 2415 | Broccoli, raw | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 2416 | Turnip greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 2417 | Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 2418 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 2419 | Peas, edible-podded, frozen, unprepared | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 2420 | Mung beans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 2421 | Rice, white, glutinous, unenriched, cooked | Cereal Grains and Pasta | 0.41 mg | 4% |
| 2422 | Syrups, sorghum | Sweets | 0.41 mg | 4% |
| 2423 | Frostings, coconut-nut, ready-to-eat | Sweets | 0.41 mg | 4% |
| 2424 | Broccoli, chinese, raw | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 2425 | Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 2426 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 2427 | Dandelion greens, raw | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 2428 | Asparagus, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 2429 | Asparagus, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 2430 | Taro leaves, raw | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 2431 | Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 2432 | Puddings, chocolate flavor, low calorie, instant, dry mix | Sweets | 0.41 mg | 4% |
| 2433 | Pie crust, standard-type, dry mix | Baked Products | 0.40 mg | 4% |
| 2434 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola | Breakfast Cereals | 0.40 mg | 4% |
| 2435 | Soup, vegetable, canned, low sodium, condensed | Soups, Sauces, and Gravies | 0.40 mg | 4% |
| 2436 | Split pea soup, canned, reduced sodium, prepared with water or ready-to serve | Soups, Sauces, and Gravies | 0.40 mg | 4% |
| 2437 | Sauce, homemade, white, thick | Soups, Sauces, and Gravies | 0.40 mg | 4% |
| 2438 | Salad dressing, ranch dressing, fat-free | Fats and Oils | 0.40 mg | 4% |
| 2439 | Babyfood, dinner, macaroni and cheese, strained | Baby Foods | 0.40 mg | 4% |
| 2440 | Pancakes plain, frozen, ready-to-heat (includes buttermilk) | Baked Products | 0.40 mg | 4% |
| 2441 | Cookies, vanilla sandwich with creme filling | Baked Products | 0.40 mg | 4% |
| 2442 | Babyfood, dinner, pasta with vegetables | Baby Foods | 0.40 mg | 4% |
| 2443 | Cheese, cottage, creamed, large or small curd | Dairy and Egg Products | 0.40 mg | 4% |
| 2444 | Avocados, raw, Florida | Fruits and Fruit Juices | 0.40 mg | 4% |
| 2445 | Soup, tomato rice, canned, condensed | Soups, Sauces, and Gravies | 0.40 mg | 4% |
| 2446 | Yogurt, Greek, nonfat, vanilla, DANNON OIKOS | Dairy and Egg Products | 0.40 mg | 4% |
| 2447 | Soup, mushroom barley, canned, condensed | Soups, Sauces, and Gravies | 0.40 mg | 4% |
| 2448 | Milk, lowfat, fluid, 1% milkfat, with added nonfat milk solids, vitamin A and vitamin D | Dairy and Egg Products | 0.40 mg | 4% |
| 2449 | Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A and vitamin D | Dairy and Egg Products | 0.40 mg | 4% |
| 2450 | Potatoes, scalloped, home-prepared with margarine | Vegetables and Vegetable Products | 0.40 mg | 4% |
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