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 2451–2500 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2451 | Beets, pickled, canned, solids and liquid | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 2452 | Doughnut (donut), French cruller, glazed | Baked Products | 0.26 mg | 2% |
| 2453 | Grains, couscous, cooked | Cereals, Grains and Pasta | 0.26 mg | 2% |
| 2454 | Pepper, serrano, raw | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 2455 | Tofu, silken, light, extra firm | Legumes and Legume Products | 0.26 mg | 2% |
| 2456 | Butter, light, salted | Dairy and Egg Products | 0.26 mg | 2% |
| 2457 | Butter, light, unsalted | Dairy and Egg Products | 0.26 mg | 2% |
| 2458 | Soup, broccoli cheese, canned, condensed | Soups, Sauces and Gravies | 0.26 mg | 2% |
| 2459 | Soup, cream, mushroom, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.26 mg | 2% |
| 2460 | Candied, maraschino cherries, jar, drained | Sweets | 0.26 mg | 2% |
| 2461 | Carrot, canned, drained solids, unsalted | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 2462 | Parsnip, boiled, drained, with salt | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 2463 | Sweet potato leaves, steamed, with salt | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 2464 | Potato, mashed, prepared from flakes without milk, 2% milk and margarine added | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 2465 | Cake, white, pudding-type, dry mix, prepared, with chocolate icing | Baked Products | 0.26 mg | 2% |
| 2466 | Babyfood, vegetables and fruit, zucchini and apple | Babyfoods | 0.26 mg | 2% |
| 2467 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces and Gravies | 0.25 mg | 2% |
| 2468 | Salad dressing, poppyseed, creamy | Fats and Oils | 0.25 mg | 2% |
| 2469 | Cherries, tart, dried, sweetened | Fruits and fruit juices | 0.25 mg | 2% |
| 2470 | Soy sauce (made with hydrolyzed vegetable protein), reduced sodium | Legumes and Legume Products | 0.25 mg | 2% |
| 2471 | Soup, tomato and red pepper, ready-to-serve, low sodium | Soups, Sauces and Gravies | 0.25 mg | 2% |
| 2472 | Plant-based beverage, coconut, enriched, unsweetened | Beverages | 0.25 mg | 2% |
| 2473 | Plant-based beverage, cashew, enriched, unsweetened | Beverages | 0.25 mg | 2% |
| 2474 | Cream, whipping, 32% M.F. | Dairy and Egg Products | 0.25 mg | 2% |
| 2475 | Cream, table (coffee), 20% M.F. | Dairy and Egg Products | 0.25 mg | 2% |
| 2476 | Soup, onion, canned, condensed, water added | Soups, Sauces and Gravies | 0.25 mg | 2% |
| 2477 | Blackberry, frozen, unsweetened | Fruits and fruit juices | 0.25 mg | 2% |
| 2478 | Lemon peel, raw | Fruits and fruit juices | 0.25 mg | 2% |
| 2479 | Orange peel, raw | Fruits and fruit juices | 0.25 mg | 2% |
| 2480 | Prune, dehydrated (low moisture), cooked | Fruits and fruit juices | 0.25 mg | 2% |
| 2481 | Cabbage, red, boiled, drained | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 2482 | Mustard greens, raw | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 2483 | Potato, mashed, dehydrated, granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 2484 | Potato, hashed brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 2485 | Potato, whole, frozen, boiled, drained | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 2486 | Nopales (prickly pear), raw | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 2487 | Beans, snap (Italian, green or yellow), boiled, drained | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 2488 | Potato, scalloped, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 2489 | Pepper, sweet, red, raw | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 2490 | Nuts, European chestnuts (sweet), boiled and steamed | Nuts and Seeds | 0.25 mg | 2% |
| 2491 | Coffee, instant, with sugar, cappucino flavour, powder | Beverages | 0.25 mg | 2% |
| 2492 | Cake, white, pudding-type, dry mix, unprepared | Baked Products | 0.25 mg | 2% |
| 2493 | Cake, yellow, commercial, with vanilla (white) icing (frosting) | Baked Products | 0.25 mg | 2% |
| 2494 | Pepper, banana, raw | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 2495 | Pasta, rice noodles, cooked | Cereals, Grains and Pasta | 0.25 mg | 2% |
| 2496 | Soup, cream, celery, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.25 mg | 2% |
| 2497 | Soup, cream, onion, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.25 mg | 2% |
| 2498 | Sauce, adobo fresco | Soups, Sauces and Gravies | 0.25 mg | 2% |
| 2499 | Salad dressing, green goddess, regular | Fats and Oils | 0.25 mg | 2% |
| 2500 | Salad dressing, blue or roquefort cheese, low calorie | Fats and Oils | 0.25 mg | 2% |
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