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 2951–3000 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2951 | Juice drink, grape, vitamin C added, canned | Beverages | 0.12 mg | 1% |
| 2952 | Icing (frosting), vanilla (white), creamy, dry mix, prepared with butter | Sweets | 0.12 mg | 1% |
| 2953 | Grains, tapioca, pearl, dry | Cereals, Grains and Pasta | 0.12 mg | 1% |
| 2954 | Pasta, Japanese noodles, soba, cooked | Cereals, Grains and Pasta | 0.12 mg | 1% |
| 2955 | Plant-based beverage, soy, original and vanilla, unenriched | Beverages | 0.12 mg | 1% |
| 2956 | Soup, tomato, low sodium, water added | Soups, Sauces and Gravies | 0.12 mg | 1% |
| 2957 | Pineapple, raw, extra sweet variety | Fruits and fruit juices | 0.12 mg | 1% |
| 2958 | Candies, toffee, homemade | Sweets | 0.12 mg | 1% |
| 2959 | Eggplant (aubergine, brinjal), boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2960 | Rutabaga (swede), boiled, drained, with salt | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2961 | Squash, winter, butternut, frozen, boiled, with salt | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2962 | Soup, wonton (won ton), restaurant prepared | Soups, Sauces and Gravies | 0.12 mg | 1% |
| 2963 | Tea, hibiscus | Beverages | 0.12 mg | 1% |
| 2964 | Vegetable juice cocktail, canned, low sodium | Vegetables and Vegetable Products | 0.12 mg | 1% |
| 2965 | Salad dressing, mayonnaise, imitation, soybean | Fats and Oils | 0.11 mg | 1% |
| 2966 | Squash, winter, acorn, boiled, mashed, with salt | Vegetables and Vegetable Products | 0.11 mg | 1% |
| 2967 | Soup, tomato, canned, condensed, reduced sodium, water added | Soups, Sauces and Gravies | 0.11 mg | 1% |
| 2968 | Vanilla extract | Spices and Herbs | 0.11 mg | 1% |
| 2969 | Sauce, pepper or hot, ready-to-serve | Soups, Sauces and Gravies | 0.11 mg | 1% |
| 2970 | Soup, tomato, canned, condensed, water added | Soups, Sauces and Gravies | 0.11 mg | 1% |
| 2971 | Apricot, canned halves with skin, water pack, solids and liquid | Fruits and fruit juices | 0.11 mg | 1% |
| 2972 | Apricot, canned whole no skin, water pack, solids and liquid | Fruits and fruit juices | 0.11 mg | 1% |
| 2973 | Apricot, canned halves with skin, juice pack, solids and liquid | Fruits and fruit juices | 0.11 mg | 1% |
| 2974 | Apricot, canned halves with skin, light syrup pack, solids and liquid | Fruits and fruit juices | 0.11 mg | 1% |
| 2975 | Apricot, canned halves with skin, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.11 mg | 1% |
| 2976 | Elderberry, raw | Fruits and fruit juices | 0.11 mg | 1% |
| 2977 | Fig, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.11 mg | 1% |
| 2978 | Fig, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.11 mg | 1% |
| 2979 | Fig, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.11 mg | 1% |
| 2980 | Gooseberry, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.11 mg | 1% |
| 2981 | Lime, raw | Fruits and fruit juices | 0.11 mg | 1% |
| 2982 | Orange, with peel, raw | Fruits and fruit juices | 0.11 mg | 1% |
| 2983 | Peach, canned halves or slices, juice pack, solids and liquid | Fruits and fruit juices | 0.11 mg | 1% |
| 2984 | Persimmon, japanese, raw | Fruits and fruit juices | 0.11 mg | 1% |
| 2985 | Pineapple, frozen chunks, sweetened | Fruits and fruit juices | 0.11 mg | 1% |
| 2986 | Pineapple juice, canned, added vitamin C | Fruits and fruit juices | 0.11 mg | 1% |
| 2987 | Plum, canned, purple, juice pack, solids and liquid | Fruits and fruit juices | 0.11 mg | 1% |
| 2988 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.11 mg | 1% |
| 2989 | Pineapple, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.11 mg | 1% |
| 2990 | Mustard spinach (tendergreen), boiled, drained | Vegetables and Vegetable Products | 0.11 mg | 1% |
| 2991 | Watercress, raw | Vegetables and Vegetable Products | 0.11 mg | 1% |
| 2992 | Pickle relish, hamburger | Vegetables and Vegetable Products | 0.11 mg | 1% |
| 2993 | Squash, winter, acorn, boiled, mashed | Vegetables and Vegetable Products | 0.11 mg | 1% |
| 2994 | Juice, tomato, canned | Vegetables and Vegetable Products | 0.11 mg | 1% |
| 2995 | Coffee, instant, decaffeinated, powder | Beverages | 0.11 mg | 1% |
| 2996 | Drink, fruit punch flavour, vitamin C added, powder | Beverages | 0.11 mg | 1% |
| 2997 | Drink, fruit punch flavour, powder | Beverages | 0.11 mg | 1% |
| 2998 | Sweets, confectioner's coating / chips, butterscotch | Sweets | 0.11 mg | 1% |
| 2999 | Jackfruit, canned, syrup pack | Fruits and fruit juices | 0.11 mg | 1% |
| 3000 | Cranberry, dried, sweetened | Fruits and fruit juices | 0.11 mg | 1% |
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