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 2501–2550 of 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2501 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 2502 | Corn, sweet, yellow, canned, no salt added, solids and liquids (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 2503 | Lotus root, raw | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 2504 | Pears, dried, sulfured, uncooked | Fruits and Fruit Juices | 0.39 mg | 4% |
| 2505 | Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 0.39 mg | 4% |
| 2506 | Kale, raw | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 2507 | Jujube, Chinese, fresh, dried | Fruits and Fruit Juices | 0.39 mg | 4% |
| 2508 | Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) | Baked Products | 0.38 mg | 3% |
| 2509 | Pie, coconut cream, prepared from mix, no-bake type | Baked Products | 0.38 mg | 3% |
| 2510 | Cookies, butter, commercially prepared, enriched | Baked Products | 0.38 mg | 3% |
| 2511 | Sauce, cocktail, ready-to-serve | Soups, Sauces, and Gravies | 0.38 mg | 3% |
| 2512 | Beverages, coffee substitute, cereal grain beverage, powder, prepared with whole milk | Beverages | 0.38 mg | 3% |
| 2513 | Cheese, cottage, lowfat, 1% milkfat | Dairy and Egg Products | 0.38 mg | 3% |
| 2514 | Cookies, butter, commercially prepared, unenriched | Baked Products | 0.38 mg | 3% |
| 2515 | Milk, buttermilk, fluid, whole | Dairy and Egg Products | 0.38 mg | 3% |
| 2516 | Milk, producer, fluid, 3.7% milkfat | Dairy and Egg Products | 0.38 mg | 3% |
| 2517 | Soup, vegetarian vegetable, canned, condensed | Soups, Sauces, and Gravies | 0.38 mg | 3% |
| 2518 | Milk, low sodium, fluid | Dairy and Egg Products | 0.38 mg | 3% |
| 2519 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2520 | Burdock root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2521 | Beet greens, raw | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2522 | Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2523 | Waterchestnuts, chinese, canned, solids and liquids | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2524 | Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2525 | Beans, snap, green, microwaved | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2526 | Puddings, rice, dry mix, prepared with 2% milk | Sweets | 0.38 mg | 3% |
| 2527 | Puddings, rice, dry mix, prepared with whole milk | Sweets | 0.38 mg | 3% |
| 2528 | Burdock root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2529 | Salsify, (vegetable oyster), raw | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2530 | Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2531 | ON THE BORDER, Mexican rice | Restaurant Foods | 0.38 mg | 3% |
| 2532 | Snacks, taro chips | Snacks | 0.38 mg | 3% |
| 2533 | Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2534 | New Zealand spinach, raw | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2535 | Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2536 | Cheese, cottage, lowfat, 1% milkfat, no sodium added | Dairy and Egg Products | 0.38 mg | 3% |
| 2537 | Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) | Baked Products | 0.38 mg | 3% |
| 2538 | Cheese, cottage, lowfat, 1% milkfat, lactose reduced | Dairy and Egg Products | 0.38 mg | 3% |
| 2539 | Sweet Potatoes, french fried, frozen as packaged, salt added in processing | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2540 | Potatoes, hash brown, refrigerated, unprepared | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 2541 | SILK Coffee, soymilk | Legumes and Legume Products | 0.37 mg | 3% |
| 2542 | Vitasoy USA, Vitasoy Light Vanilla Soymilk | Legumes and Legume Products | 0.37 mg | 3% |
| 2543 | Vitasoy USA, Vitasoy Organic Creamy Original Soymilk | Legumes and Legume Products | 0.37 mg | 3% |
| 2544 | Beverages, Carob-flavor beverage mix, powder, prepared with whole milk | Beverages | 0.37 mg | 3% |
| 2545 | SILK Mocha, soymilk | Legumes and Legume Products | 0.37 mg | 3% |
| 2546 | SILK Chai, soymilk | Legumes and Legume Products | 0.37 mg | 3% |
| 2547 | Snacks, plantain chips, salted | Snacks | 0.37 mg | 3% |
| 2548 | Soup, cream of asparagus, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 0.37 mg | 3% |
| 2549 | Muffins, blueberry, commercially prepared (Includes mini-muffins) | Baked Products | 0.37 mg | 3% |
| 2550 | Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D | Dairy and Egg Products | 0.37 mg | 3% |
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