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 2851–2900 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2851 | Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.82 mg | 7% | USDA_SR |
| 2852 | Barley, pearled, cooked | Cereal Grains and Pasta | 0.82 mg | 7% | USDA_SR |
| 2853 | Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.82 mg | 7% | USDA_SR |
| 2854 | Bread, blue corn, somiviki (Hopi) | American Indian/Alaska Native Foods | 0.82 mg | 7% | USDA_SR |
| 2855 | Pasta mix, classic cheeseburger macaroni, unprepared | Meals, Entrees, and Side Dishes | 0.82 mg | 7% | USDA_SR |
| 2856 | Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour | Baked Products | 0.82 mg | 7% | USDA_SR |
| 2857 | Frozen novelties, ice cream type, vanilla ice cream, light, no sugar added, chocolate coated | Sweets | 0.82 mg | 7% | USDA_SR |
| 2858 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols | Fats and Oils | 0.82 mg | 7% | CNF |
| 2859 | Pasta mix, classic cheeseburger macaroni, unprepared | Mixed Dishes | 0.82 mg | 7% | CNF |
| 2860 | Indian, bread, paratha, whole-wheat | Baked Products | 0.82 mg | 7% | CNF |
| 2861 | Dessert, frozen, ice cream bar or stick, chocolate covered | Sweets | 0.82 mg | 7% | CNF |
| 2862 | Peas, pigeon, boiled, drained, with salt | Vegetables and Vegetable Products | 0.82 mg | 7% | CNF |
| 2863 | Dessert, frozen, ice cream, vanilla, light, no sugar added, chocolate coated | Sweets | 0.82 mg | 7% | CNF |
| 2864 | Grains, barley, pearled, cooked | Cereals, Grains and Pasta | 0.82 mg | 7% | CNF |
| 2865 | Cracker, wheat, sandwich, with peanut butter filling | Baked Products | 0.82 mg | 7% | CNF |
| 2866 | Cookie, peanut butter, homemade, with margarine | Baked Products | 0.82 mg | 7% | CNF |
| 2867 | Bread, Italian | Baked Products | 0.82 mg | 7% | CNF |
| 2868 | Peas, pigeon, boiled, drained | Vegetables and Vegetable Products | 0.82 mg | 7% | CNF |
| 2869 | Peas, green, frozen, unprepared | Vegetables and Vegetable Products | 0.82 mg | 7% | CNF |
| 2870 | Cheese, neufchatel | Dairy and Egg Products | 0.82 mg | 7% | CNF |
| 2871 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, unenriched | Baked Products | 0.81 mg | 7% | USDA_SR |
| 2872 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, enriched | Baked Products | 0.81 mg | 7% | USDA_SR |
| 2873 | Bagels, cinnamon-raisin, toasted | Baked Products | 0.81 mg | 7% | USDA_SR |
| 2874 | Basil, fresh | Spices and Herbs | 0.81 mg | 7% | USDA_SR |
| 2875 | Cream, half and half, fat free | Dairy and Egg Products | 0.81 mg | 7% | USDA_SR |
| 2876 | Bread, naan, plain, commercially prepared, refrigerated | Baked Products | 0.81 mg | 7% | USDA_SR |
| 2877 | Sandwich spread, with chopped pickle, regular, unspecified oils | Fats and Oils | 0.81 mg | 7% | USDA_SR |
| 2878 | Ice cream bar, covered with chocolate and nuts | Dairy and Egg Products | 0.81 mg | 7% | USDA_SR |
| 2879 | Frostings, chocolate, creamy, dry mix | Sweets | 0.81 mg | 7% | USDA_SR |
| 2880 | CARRABBA'S ITALIAN GRILL, cheese ravioli with marinara sauce | Restaurant Foods | 0.81 mg | 7% | USDA_SR |
| 2881 | Noodles, chinese, chow mein | Cereal Grains and Pasta | 0.81 mg | 7% | USDA_SR |
| 2882 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza | Baked Products | 0.81 mg | 7% | USDA_SR |
| 2883 | Yogourt, goat, vanilla flavoured | Dairy and Egg Products | 0.81 mg | 7% | CNF |
| 2884 | Yogourt, goat, vanilla flavoured, with added fibre | Dairy and Egg Products | 0.81 mg | 7% | CNF |
| 2885 | Indian, bread, naan | Baked Products | 0.81 mg | 7% | CNF |
| 2886 | Pasta, spaghetti, whole-wheat, cooked | Cereals, Grains and Pasta | 0.81 mg | 7% | CNF |
| 2887 | Pasta, macaroni (elbow), whole wheat, cooked | Cereals, Grains and Pasta | 0.81 mg | 7% | CNF |
| 2888 | Icing (frosting), chocolate, creamy, dry mix, unprepared | Sweets | 0.81 mg | 7% | CNF |
| 2889 | Coffee cake, cinnamon with crumb topping, commercial | Baked Products | 0.81 mg | 7% | CNF |
| 2890 | Bread, white with raisins, commercial, toasted | Baked Products | 0.81 mg | 7% | CNF |
| 2891 | Bagel, cinnamon-raisin, toasted | Baked Products | 0.81 mg | 7% | CNF |
| 2892 | Sandwich spread, with chopped pickle, regular, unspecified oil | Fats and Oils | 0.81 mg | 7% | CNF |
| 2893 | Basil, fresh | Spices and Herbs | 0.81 mg | 7% | CNF |
| 2894 | Cookies, oatmeal, dry mix | Baked Products | 0.80 mg | 7% | USDA_SR |
| 2895 | Beverages, malted drink mix, chocolate, powder | Beverages | 0.80 mg | 7% | USDA_SR |
| 2896 | Macaroni and cheese, frozen entree | Meals, Entrees, and Side Dishes | 0.80 mg | 7% | USDA_SR |
| 2897 | Doughnuts, yeast-leavened, with creme filling | Baked Products | 0.80 mg | 7% | USDA_SR |
| 2898 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 0.80 mg | 7% | USDA_SR |
| 2899 | Babyfood, cookie, baby, fruit | Baby Foods | 0.80 mg | 7% | USDA_SR |
| 2900 | Babyfood, fruit, tutti frutti, strained | Baby Foods | 0.80 mg | 7% | USDA_SR |
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