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 2701–2750 of 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2701 | Soup, minestrone, canned, reduced sodium, ready-to-serve | Soups, Sauces, and Gravies | 0.32 mg | 3% |
| 2702 | Beverages, Water with added vitamins and minerals, bottles, sweetened, assorted fruit flavors | Beverages | 0.32 mg | 3% |
| 2703 | Beverages, dairy drink mix, chocolate, reduced calorie, with aspartame, powder, prepared with water and ice | Beverages | 0.32 mg | 3% |
| 2704 | Sauce, hoisin, ready-to-serve | Soups, Sauces, and Gravies | 0.32 mg | 3% |
| 2705 | Cake, white, prepared from recipe without frosting | Baked Products | 0.32 mg | 3% |
| 2706 | Babyfood, dinner, macaroni and cheese, junior | Baby Foods | 0.32 mg | 3% |
| 2707 | Capers, canned | Spices and Herbs | 0.32 mg | 3% |
| 2708 | Ice cream cookie sandwich | Dairy and Egg Products | 0.32 mg | 3% |
| 2709 | Water, with corn syrup and/or sugar and low calorie sweetener, fruit flavored | Beverages | 0.32 mg | 3% |
| 2710 | Ice cream bar, stick or nugget, with crunch coating | Dairy and Egg Products | 0.32 mg | 3% |
| 2711 | Cream, fluid, light (coffee cream or table cream) | Dairy and Egg Products | 0.32 mg | 3% |
| 2712 | Sweet potato, cooked, baked in skin, flesh, with salt | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 2713 | Peaches, dehydrated (low-moisture), sulfured, stewed | Fruits and Fruit Juices | 0.32 mg | 3% |
| 2714 | Puddings, banana, dry mix, instant, prepared with whole milk | Sweets | 0.32 mg | 3% |
| 2715 | Corn, sweet, white, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 2716 | Squash, summer, zucchini, includes skin, raw | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 2717 | Corn, sweet, yellow, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 2718 | Puddings, lemon, dry mix, instant, prepared with whole milk | Sweets | 0.32 mg | 3% |
| 2719 | Mountain yam, hawaii, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 2720 | Sweet potato, cooked, baked in skin, flesh, without salt | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 2721 | Pumpkin, raw | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 2722 | Mountain yam, hawaii, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 2723 | Artichokes, (globe or french), frozen, unprepared | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 2724 | Tortilla, includes plain and from mutton sandwich (Navajo) | American Indian/Alaska Native Foods | 0.32 mg | 3% |
| 2725 | Soup, cream of mushroom, canned, prepared with equal volume low fat (2%) milk | Soups, Sauces, and Gravies | 0.31 mg | 3% |
| 2726 | Fat free ice cream, no sugar added, flavors other than chocolate | Dairy and Egg Products | 0.31 mg | 3% |
| 2727 | Cake, pound, commercially prepared, fat-free | Baked Products | 0.31 mg | 3% |
| 2728 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes | Breakfast Cereals | 0.31 mg | 3% |
| 2729 | Soup, minestrone, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.31 mg | 3% |
| 2730 | Sweet rolls, cinnamon, refrigerated dough with frosting | Baked Products | 0.31 mg | 3% |
| 2731 | Cake, pineapple upside-down, prepared from recipe | Baked Products | 0.31 mg | 3% |
| 2732 | Reddi Wip Fat Free Whipped Topping | Dairy and Egg Products | 0.31 mg | 3% |
| 2733 | Oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 0.31 mg | 3% |
| 2734 | Babyfood, vegetables, spinach, creamed, strained | Baby Foods | 0.31 mg | 3% |
| 2735 | New zealand spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2736 | Tree fern, cooked, without salt | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2737 | Chayote, fruit, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2738 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2739 | Beans, snap, green, frozen, all styles, microwaved | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2740 | Ice creams, vanilla, light, no sugar added | Sweets | 0.31 mg | 3% |
| 2741 | Kohlrabi, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2742 | Chayote, fruit, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2743 | Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2744 | Potato salad, home-prepared | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2745 | Puddings, rice, dry mix | Sweets | 0.31 mg | 3% |
| 2746 | Tree fern, cooked, with salt | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2747 | New Zealand spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2748 | Kohlrabi, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 2749 | Raspberries, frozen, red, unsweetened | Fruits and Fruit Juices | 0.31 mg | 3% |
| 2750 | Raspberries, puree, with seeds | Fruits and Fruit Juices | 0.31 mg | 3% |
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