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 2801–2850 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2801 | Babyfood, cereal, mixed grain, with milk powder, prepared with water | Babyfoods | 0.84 mg | 8% | CNF |
| 2802 | Bar, milk and cereal | Baked Products | 0.84 mg | 8% | CNF |
| 2803 | Pancake, plain (includes buttermilk), dry mix, incomplete, unprepared | Baked Products | 0.84 mg | 8% | CNF |
| 2804 | Bread, pita, white | Baked Products | 0.84 mg | 8% | CNF |
| 2805 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 0.84 mg | 8% | CNF |
| 2806 | Beans, legumes, mung (green gram), boiled, salted | Legumes and Legume Products | 0.84 mg | 8% | CNF |
| 2807 | Beans, legumes, mung (green gram), boiled | Legumes and Legume Products | 0.84 mg | 8% | CNF |
| 2808 | Milk, evaporated, partly skimmed, canned, undiluted, 2% M.F. | Dairy and Egg Products | 0.84 mg | 8% | CNF |
| 2809 | Corn fritter | Baked Products | 0.84 mg | 8% | CNF |
| 2810 | Mungo beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.83 mg | 8% | USDA_SR |
| 2811 | Bread, reduced-calorie, oatmeal | Baked Products | 0.83 mg | 8% | USDA_SR |
| 2812 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 0.83 mg | 8% | USDA_SR |
| 2813 | Horseradish, prepared | Spices and Herbs | 0.83 mg | 8% | USDA_SR |
| 2814 | Yogurt, vanilla flavor, lowfat milk, sweetened with low calorie sweetener | Dairy and Egg Products | 0.83 mg | 8% | USDA_SR |
| 2815 | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 0.83 mg | 8% | USDA_SR |
| 2816 | Mungo beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.83 mg | 8% | USDA_SR |
| 2817 | Yogurt, vanilla, low fat, fortified with vitamin D | Dairy and Egg Products | 0.83 mg | 8% | USDA_SR |
| 2818 | Pasta, gluten-free, brown rice flour, cooked, TINKYADA | Cereal Grains and Pasta | 0.83 mg | 8% | USDA_SR |
| 2819 | Yogurt, vanilla, non-fat | Dairy and Egg Products | 0.83 mg | 8% | USDA_SR |
| 2820 | Yogurt, vanilla, low fat. | Dairy and Egg Products | 0.83 mg | 8% | USDA_SR |
| 2821 | Seeds, breadfruit seeds, boiled | Nut and Seed Products | 0.83 mg | 8% | USDA_SR |
| 2822 | CRACKER BARREL, macaroni n' cheese | Restaurant Foods | 0.83 mg | 8% | USDA_SR |
| 2823 | Couscous, dry | Cereal Grains and Pasta | 0.83 mg | 8% | USDA_SR |
| 2824 | Fiddlehead ferns, raw | Vegetables and Vegetable Products | 0.83 mg | 8% | USDA_SR |
| 2825 | Syrups, chocolate, fudge-type | Sweets | 0.83 mg | 8% | USDA_SR |
| 2826 | Squash, zucchini, baby, raw | Vegetables and Vegetable Products | 0.83 mg | 8% | USDA_SR |
| 2827 | CRACKER BARREL, macaroni n' cheese plate, from kid's menu | Restaurant Foods | 0.83 mg | 8% | USDA_SR |
| 2828 | Babyfood, cereal, Oat, with milk powder, prepared with water | Babyfoods | 0.83 mg | 8% | CNF |
| 2829 | Lasagna, vegetarian, homemade | Mixed Dishes | 0.83 mg | 8% | CNF |
| 2830 | Fiddlehead greens (ferns), raw | Vegetables and Vegetable Products | 0.83 mg | 8% | CNF |
| 2831 | Horseradish, prepared | Spices and Herbs | 0.83 mg | 8% | CNF |
| 2832 | Grains, couscous, dry | Cereals, Grains and Pasta | 0.83 mg | 8% | CNF |
| 2833 | Sweets, syrups, chocolate, fudge-type | Sweets | 0.83 mg | 8% | CNF |
| 2834 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 0.83 mg | 8% | CNF |
| 2835 | Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride) | Legumes and Legume Products | 0.83 mg | 8% | CNF |
| 2836 | Beans, mungo, boiled, salted | Legumes and Legume Products | 0.83 mg | 8% | CNF |
| 2837 | Beans, mungo, boiled | Legumes and Legume Products | 0.83 mg | 8% | CNF |
| 2838 | Seeds, breadfruit seeds, boiled | Nuts and Seeds | 0.83 mg | 8% | CNF |
| 2839 | Squash, summer, zucchini, baby, raw | Vegetables and Vegetable Products | 0.83 mg | 8% | CNF |
| 2840 | Cookies, peanut butter, prepared from recipe | Baked Products | 0.82 mg | 7% | USDA_SR |
| 2841 | Soup, shark fin, restaurant-prepared | Soups, Sauces, and Gravies | 0.82 mg | 7% | USDA_SR |
| 2842 | Bread, paratha, whole wheat, commercially prepared, frozen | Baked Products | 0.82 mg | 7% | USDA_SR |
| 2843 | Ice cream, bar or stick, chocolate covered | Dairy and Egg Products | 0.82 mg | 7% | USDA_SR |
| 2844 | Yogurt, fruit, lowfat, with low calorie sweetener | Dairy and Egg Products | 0.82 mg | 7% | USDA_SR |
| 2845 | Crackers, wheat, sandwich, with peanut butter filling | Baked Products | 0.82 mg | 7% | USDA_SR |
| 2846 | Infant formula, ABBOTT NUTRITION, SIMILAC NEOSURE, ready-to-feed, with ARA and DHA | Baby Foods | 0.82 mg | 7% | USDA_SR |
| 2847 | Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D | Dairy and Egg Products | 0.82 mg | 7% | USDA_SR |
| 2848 | Yogurt, fruit, low fat, 11g protein/8 oz | Dairy and Egg Products | 0.82 mg | 7% | USDA_SR |
| 2849 | Cheese, neufchatel | Dairy and Egg Products | 0.82 mg | 7% | USDA_SR |
| 2850 | Pigeonpeas, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.82 mg | 7% | USDA_SR |
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