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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2551 | BURGER KING, Hash Brown Rounds | Fast Foods | 0.37 mg | 3% |
| 2552 | Beverages, coffee, instant, with chicory | Beverages | 0.37 mg | 3% |
| 2553 | Cookies, vanilla sandwich with creme filling, reduced fat | Baked Products | 0.37 mg | 3% |
| 2554 | Currants, zante, dried | Fruits and Fruit Juices | 0.37 mg | 3% |
| 2555 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 0.37 mg | 3% |
| 2556 | Sour dressing, non-butterfat, cultured, filled cream-type | Dairy and Egg Products | 0.37 mg | 3% |
| 2557 | Cream, whipped, cream topping, pressurized | Dairy and Egg Products | 0.37 mg | 3% |
| 2558 | Peas, edible-podded, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 2559 | Turnip greens and turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 2560 | Turnip greens and turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 2561 | Peas, edible-podded, boiled, drained, without salt | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 2562 | Prairie Turnips, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.37 mg | 3% |
| 2563 | Rice, white, long-grain, parboiled, unenriched, cooked | Cereal Grains and Pasta | 0.37 mg | 3% |
| 2564 | Rice, white, long-grain, parboiled, enriched, cooked | Cereal Grains and Pasta | 0.37 mg | 3% |
| 2565 | Corn flour, yellow, degermed, unenriched | Cereal Grains and Pasta | 0.37 mg | 3% |
| 2566 | Puddings, coconut cream, dry mix, regular, prepared with 2% milk | Sweets | 0.37 mg | 3% |
| 2567 | Hyacinth-beans, immature seeds, raw | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 2568 | Yardlong bean, raw | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 2569 | Corn with red and green peppers, canned, solids and liquids | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 2570 | Pasta, homemade, made without egg, cooked | Cereal Grains and Pasta | 0.37 mg | 3% |
| 2571 | Frostings, glaze, chocolate, prepared-from-recipe, with butter, NFSMI Recipe No. C-32 | Sweets | 0.37 mg | 3% |
| 2572 | Corn, sweet, white, frozen, kernels cut off cob, unprepared | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 2573 | Squash, summer, crookneck and straightneck, frozen, unprepared | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 2574 | Potato wedges, frozen (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 2575 | Raisins, golden, seedless | Fruits and Fruit Juices | 0.37 mg | 3% |
| 2576 | Snacks, corn-based, extruded, puffs or twists, cheese-flavor | Snacks | 0.37 mg | 3% |
| 2577 | Beverages, shake, fast food, strawberry | Beverages | 0.36 mg | 3% |
| 2578 | Cookies, vanilla wafers, higher fat | Baked Products | 0.36 mg | 3% |
| 2579 | Cookies, vanilla wafers, lower fat | Baked Products | 0.36 mg | 3% |
| 2580 | Soup, cream of asparagus, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.36 mg | 3% |
| 2581 | Salad dressing, italian dressing, fat-free | Fats and Oils | 0.36 mg | 3% |
| 2582 | Ravioli, cheese-filled, canned | Meals, Entrees, and Side Dishes | 0.36 mg | 3% |
| 2583 | Fast foods, potatoes, hash browns, round pieces or patty | Fast Foods | 0.36 mg | 3% |
| 2584 | Soup, cream of mushroom, canned, condensed, reduced sodium | Soups, Sauces, and Gravies | 0.36 mg | 3% |
| 2585 | Cake, gingerbread, dry mix | Baked Products | 0.36 mg | 3% |
| 2586 | McDONALD'S, Fruit 'n Yogurt Parfait | Fast Foods | 0.36 mg | 3% |
| 2587 | Milk, filled, fluid, with lauric acid oil | Dairy and Egg Products | 0.36 mg | 3% |
| 2588 | Milk, filled, fluid, with blend of hydrogenated vegetable oils | Dairy and Egg Products | 0.36 mg | 3% |
| 2589 | Tomato products, canned, puree, with salt added | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2590 | Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2591 | Tomato products, canned, puree, without salt added | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2592 | Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2593 | Onion rings, breaded, par fried, frozen, unprepared | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2594 | Nuts, beechnuts, dried | Nut and Seed Products | 0.36 mg | 3% |
| 2595 | Potatoes, baked, flesh and skin, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2596 | Potatoes, microwaved, cooked in skin, flesh and skin, without salt | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2597 | Potatoes, baked, flesh and skin, without salt | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2598 | Tomato products, canned, sauce, with herbs and cheese | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2599 | Chard, swiss, raw | Vegetables and Vegetable Products | 0.36 mg | 3% |
| 2600 | Flan, caramel custard, dry mix, prepared with 2% milk | Sweets | 0.36 mg | 3% |
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