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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2851 | Durian, raw or frozen | Fruits and Fruit Juices | 0.28 mg | 3% |
| 2852 | Frozen yogurts, flavors other than chocolate | Sweets | 0.28 mg | 3% |
| 2853 | Frozen yogurts, chocolate | Sweets | 0.28 mg | 3% |
| 2854 | Babyfood, apple yogurt dessert, strained | Baby Foods | 0.28 mg | 3% |
| 2855 | Beverages, cocoa mix, with aspartame, powder, prepared with water | Beverages | 0.27 mg | 2% |
| 2856 | Cake, yellow, unenriched, dry mix | Baked Products | 0.27 mg | 2% |
| 2857 | Cake, yellow, enriched, dry mix | Baked Products | 0.27 mg | 2% |
| 2858 | Cake, pudding-type, yellow, dry mix | Baked Products | 0.27 mg | 2% |
| 2859 | Cake, fruitcake, commercially prepared | Baked Products | 0.27 mg | 2% |
| 2860 | Currants, european black, raw | Fruits and Fruit Juices | 0.27 mg | 2% |
| 2861 | Sour cream, reduced fat | Dairy and Egg Products | 0.27 mg | 2% |
| 2862 | Pasta, gluten-free, corn and rice flour, cooked | Cereal Grains and Pasta | 0.27 mg | 2% |
| 2863 | Soup, cream of potato, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 0.27 mg | 2% |
| 2864 | Soup, cheese, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 0.27 mg | 2% |
| 2865 | Cookies, sugar, refrigerated dough, baked | Baked Products | 0.27 mg | 2% |
| 2866 | Babyfood, vegetables, mix vegetables junior | Baby Foods | 0.27 mg | 2% |
| 2867 | Dessert topping, powdered, 1.5 ounce prepared with 1/2 cup milk | Dairy and Egg Products | 0.27 mg | 2% |
| 2868 | Taro, cooked, with salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2869 | Potatoes, boiled, cooked without skin, flesh, with salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2870 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2871 | Turnips, raw | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2872 | Potatoes, boiled, cooked without skin, flesh, without salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2873 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2874 | Peas, edible-podded, raw | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2875 | Collards, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2876 | Celtuce, raw | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2877 | Cauliflower, raw | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2878 | Beans, shellie, canned, solids and liquids | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2879 | Kale, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2880 | Kale, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2881 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2882 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2883 | Kale, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2884 | Potatoes, mashed, home-prepared, whole milk and butter added | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2885 | Collards, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2886 | Taro, cooked, without salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2887 | Mountain yam, hawaii, raw | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 2888 | Frozen novelties, juice type, juice with cream | Sweets | 0.27 mg | 2% |
| 2889 | Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry | Baked Products | 0.26 mg | 2% |
| 2890 | Soup, cheese, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.26 mg | 2% |
| 2891 | Bread, gluten-free, white, made with potato extract, rice starch, and rice flour | Baked Products | 0.26 mg | 2% |
| 2892 | Butter, light, stick, with salt | Fats and Oils | 0.26 mg | 2% |
| 2893 | Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt | Breakfast Cereals | 0.26 mg | 2% |
| 2894 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt | Breakfast Cereals | 0.26 mg | 2% |
| 2895 | Soup, cream of potato, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.26 mg | 2% |
| 2896 | Doughnuts, french crullers, glazed | Baked Products | 0.26 mg | 2% |
| 2897 | MORI-NU, Tofu, silken, lite extra firm | Legumes and Legume Products | 0.26 mg | 2% |
| 2898 | Soymilk, original and vanilla, with added calcium, vitamins A and D | Legumes and Legume Products | 0.26 mg | 2% |
| 2899 | Butter, light, stick, without salt | Fats and Oils | 0.26 mg | 2% |
| 2900 | Babyfood, vegetables, garden vegetable, strained | Baby Foods | 0.26 mg | 2% |
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