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 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2851 | Radish, oriental (daikon), raw | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 2852 | Yambean (jimaca), tuber, boiled, drained | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 2853 | Lettuce, iceberg | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 2854 | Squash, winter, hubbard, baked | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 2855 | Candies, fudge, vanilla, homemade | Sweets | 0.15 mg | 1% |
| 2856 | Dessert, frozen, ice pop | Sweets | 0.15 mg | 1% |
| 2857 | Sauce, chili, peppers, hot, chili, mature red, canned | Soups, Sauces and Gravies | 0.15 mg | 1% |
| 2858 | Sauce, chili, peppers, hot, chili, immature green, canned | Soups, Sauces and Gravies | 0.15 mg | 1% |
| 2859 | Pepper, sweet, red, sauteed | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 2860 | Agave, raw | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 2861 | Blackberry, wild, raw | Fruits and fruit juices | 0.15 mg | 1% |
| 2862 | Cress, garden, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 2863 | Mustard greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 2864 | Cereal, hot, cream of wheat, instant: original, prepared | Breakfast cereals | 0.14 mg | 1% |
| 2865 | Apricot, dried, sulphured, cooked without added sugar | Fruits and fruit juices | 0.14 mg | 1% |
| 2866 | Kiwi fruit, raw | Fruits and fruit juices | 0.14 mg | 1% |
| 2867 | Plantain, raw | Fruits and fruit juices | 0.14 mg | 1% |
| 2868 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.14 mg | 1% |
| 2869 | Strawberry, raw | Fruits and fruit juices | 0.14 mg | 1% |
| 2870 | Beans, snap (Italian, green or yellow), canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 2871 | Turnip greens, boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 2872 | Pickle relish, sweet | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 2873 | Celery, boiled, drained | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 2874 | Tomato, red, ripe, boiled | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 2875 | Turnip, frozen, unprepared | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 2876 | Celery, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 2877 | Tomato, red, ripe, boiled, with salt | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 2878 | Alcohol, cocktail, whisky sour mix, powder | Beverages | 0.14 mg | 1% |
| 2879 | Alcohol, table wine, red (11.5% alcohol by volume) | Beverages | 0.14 mg | 1% |
| 2880 | Sweets, syrups, malt | Sweets | 0.14 mg | 1% |
| 2881 | Fast foods, side dish, coleslaw | Fast Foods | 0.14 mg | 1% |
| 2882 | Pepper, jalapeno, raw | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 2883 | Tomato, orange, raw | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 2884 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 2885 | Egg, chicken, scrambled, frozen mixture | Dairy and Egg Products | 0.14 mg | 1% |
| 2886 | Turnip greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 2887 | Salad dressing, honey mustard, regular | Fats and Oils | 0.14 mg | 1% |
| 2888 | Vitamin water, all flavours, low Calorie | Beverages | 0.14 mg | 1% |
| 2889 | Babyfood, fruit, jarred, banana and other fruit | Babyfoods | 0.14 mg | 1% |
| 2890 | Babyfood, dessert, jarred, blueberry, all stages | Babyfoods | 0.14 mg | 1% |
| 2891 | Radish, oriental (daikon), boiled, drained, with salt | Vegetables and Vegetable Products | 0.13 mg | 1% |
| 2892 | Squash, winter, butternut, baked, with salt | Vegetables and Vegetable Products | 0.13 mg | 1% |
| 2893 | Pear, red anjou, raw | Fruits and fruit juices | 0.13 mg | 1% |
| 2894 | Pear, bosc, raw | Fruits and fruit juices | 0.13 mg | 1% |
| 2895 | Vitamin water, flavours not lemon/orange, sweetened | Beverages | 0.13 mg | 1% |
| 2896 | Soup, broccoli cheese, canned, condensed, water added | Soups, Sauces and Gravies | 0.13 mg | 1% |
| 2897 | Babyfood, fruit, jarred, peach, all stages | Babyfoods | 0.13 mg | 1% |
| 2898 | Whey, sweet, fluid | Dairy and Egg Products | 0.13 mg | 1% |
| 2899 | Soup, tomato, dehydrated, water added | Soups, Sauces and Gravies | 0.13 mg | 1% |
| 2900 | Apple juice, frozen concentrate, undiluted, without vitamin C | Fruits and fruit juices | 0.13 mg | 1% |
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