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 2551–2600 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2551 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 2552 | Pumpkin, boiled, drained | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 2553 | Beets, harvard, canned, solids and liquid | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 2554 | Soy sauce (made with hydrolyzed vegetable protein) | Legumes and Legume Products | 0.23 mg | 2% |
| 2555 | Bread stuffing, cornbread, dry mix, prepared | Baked Products | 0.23 mg | 2% |
| 2556 | Pie, fried, fruit (apple, blueberry, peach, strawberry) | Baked Products | 0.23 mg | 2% |
| 2557 | Pie, fried, cherry | Baked Products | 0.23 mg | 2% |
| 2558 | Pie, fried, lemon | Baked Products | 0.23 mg | 2% |
| 2559 | Sweets, syrups, table blends, pancake, with 2% maple | Sweets | 0.23 mg | 2% |
| 2560 | Cereal, hot, Red River, prepared, Robin Hood | Breakfast cereals | 0.23 mg | 2% |
| 2561 | Pickles, chowchow, with cauliflower onion mustard, sweet | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 2562 | Eggplant, pickled | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 2563 | Turnip greens, canned, unsalted | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 2564 | Dessert, pudding, vanilla, ready-to-eat, fat free | Sweets | 0.23 mg | 2% |
| 2565 | Cream, substitute, flavoured, powdered | Dairy and Egg Products | 0.23 mg | 2% |
| 2566 | Cabbage, savoy, boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 2567 | Pumpkin, boiled, drained, with salt | Vegetables and Vegetable Products | 0.23 mg | 2% |
| 2568 | Salad dressing, russian, commercial, regular | Fats and Oils | 0.22 mg | 2% |
| 2569 | Soup, pea, green or split, dehydrated, water added | Soups, Sauces and Gravies | 0.22 mg | 2% |
| 2570 | Boysenberry, frozen, unsweetened | Fruits and fruit juices | 0.22 mg | 2% |
| 2571 | Longan, dried | Fruits and fruit juices | 0.22 mg | 2% |
| 2572 | Olive, ripe, canned, small to extra large | Fruits and fruit juices | 0.22 mg | 2% |
| 2573 | Olive, ripe, canned, jumbo to super colossal | Fruits and fruit juices | 0.22 mg | 2% |
| 2574 | Prune, dried, cooked, added sugar | Fruits and fruit juices | 0.22 mg | 2% |
| 2575 | Raisin, seedless (sultana) | Fruits and fruit juices | 0.22 mg | 2% |
| 2576 | Arrowhead, boiled, drained | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 2577 | Cabbage, red, raw | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 2578 | Mustard greens, boiled, drained | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 2579 | Poi | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 2580 | Squash, summer, crookneck, boiled, drained | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 2581 | Borage, boiled, drained | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 2582 | Squash, winter, all varieties, baked | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 2583 | Tomatillo, raw | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 2584 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 2585 | Pie, mincemeat, homemade, 2 crust | Baked Products | 0.22 mg | 2% |
| 2586 | Dessert, pudding, tapioca, ready-to-eat | Sweets | 0.22 mg | 2% |
| 2587 | Sweets, honey, strained or extracted | Sweets | 0.22 mg | 2% |
| 2588 | Pasta, Japanese noodles, somen, cooked | Cereals, Grains and Pasta | 0.22 mg | 2% |
| 2589 | Fast foods, side dish, potato, mashed | Fast Foods | 0.22 mg | 2% |
| 2590 | Radish, hawaiian style, pickled | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 2591 | Tomato sauce, unsalted | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 2592 | Arrowhead, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 2593 | Borage, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 2594 | Squash, winter, all varieties, baked, with salt | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 2595 | Vegetables, broccoli and cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 2596 | Cream, whipping, 35% M.F., sweetened, whipped | Dairy and Egg Products | 0.22 mg | 2% |
| 2597 | Chinese dish, soup, hot and sour, restaurant prepared | Soups, Sauces and Gravies | 0.22 mg | 2% |
| 2598 | Soup, tomato noodle, ready-to-serve | Soups, Sauces and Gravies | 0.22 mg | 2% |
| 2599 | Soup, tomato, ready-to-serve | Soups, Sauces and Gravies | 0.22 mg | 2% |
| 2600 | Babyfood, vegetables, jarred, carrots, all stages | Babyfoods | 0.22 mg | 2% |
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