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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2951 | Potatoes, scalloped, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 2952 | Nuts, chestnuts, european, boiled and steamed | Nut and Seed Products | 0.25 mg | 2% |
| 2953 | Potatoes, frozen, whole, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 2954 | Peppers, sweet, red, raw | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 2955 | Potatoes, frozen, whole, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 2956 | Potatoes, hash brown, frozen, with butter sauce, unprepared | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 2957 | Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 2958 | Cabbage, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 2959 | Salad dressing, blue or roquefort cheese, low calorie | Fats and Oils | 0.25 mg | 2% |
| 2960 | Pepper, banana, raw | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 2961 | Beans, snap, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 2962 | Mustard greens, raw | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 2963 | Beans, snap, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 2964 | Orange peel, raw | Fruits and Fruit Juices | 0.25 mg | 2% |
| 2965 | Salad dressing, green goddess, regular | Fats and Oils | 0.25 mg | 2% |
| 2966 | Rose Hips, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.25 mg | 2% |
| 2967 | Agave, cooked (Southwest) | American Indian/Alaska Native Foods | 0.25 mg | 2% |
| 2968 | Rice noodles, cooked | Cereal Grains and Pasta | 0.25 mg | 2% |
| 2969 | Nopales, raw | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 2970 | Cabbage, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.25 mg | 2% |
| 2971 | Prunes, dehydrated (low-moisture), stewed | Fruits and Fruit Juices | 0.25 mg | 2% |
| 2972 | Lemon peel, raw | Fruits and Fruit Juices | 0.25 mg | 2% |
| 2973 | Cookies, sugar, refrigerated dough | Baked Products | 0.24 mg | 2% |
| 2974 | Figs, dried, stewed | Fruits and Fruit Juices | 0.24 mg | 2% |
| 2975 | Soup, chunky vegetable, reduced sodium, canned, ready-to-serve | Soups, Sauces, and Gravies | 0.24 mg | 2% |
| 2976 | Apricots, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 0.24 mg | 2% |
| 2977 | Soymilk (All flavors), enhanced | Legumes and Legume Products | 0.24 mg | 2% |
| 2978 | Margarine-like spread with yogurt, approximately 40% fat, tub, with salt | Fats and Oils | 0.24 mg | 2% |
| 2979 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes | Breakfast Cereals | 0.24 mg | 2% |
| 2980 | Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled | Baked Products | 0.24 mg | 2% |
| 2981 | Babyfood, dinner, mixed vegetable, junior | Baby Foods | 0.24 mg | 2% |
| 2982 | Cookies, animal, with frosting or icing | Baked Products | 0.24 mg | 2% |
| 2983 | Soup, cream of mushroom, low sodium, ready-to-serve, canned | Soups, Sauces, and Gravies | 0.24 mg | 2% |
| 2984 | Soup, tomato bisque, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.24 mg | 2% |
| 2985 | Sauce, hot chile, sriracha | Soups, Sauces, and Gravies | 0.24 mg | 2% |
| 2986 | Cream, fluid, heavy whipping | Dairy and Egg Products | 0.24 mg | 2% |
| 2987 | Squash, summer, scallop, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 2% |
| 2988 | Potatoes, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 0.24 mg | 2% |
| 2989 | Pokeberry shoots, (poke), raw | Vegetables and Vegetable Products | 0.24 mg | 2% |
| 2990 | Carrots, raw | Vegetables and Vegetable Products | 0.24 mg | 2% |
| 2991 | Yam, raw | Vegetables and Vegetable Products | 0.24 mg | 2% |
| 2992 | Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added | Vegetables and Vegetable Products | 0.24 mg | 2% |
| 2993 | Brussels sprouts, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.24 mg | 2% |
| 2994 | Beans, snap, green, frozen, cooked, boiled, drained without salt | Vegetables and Vegetable Products | 0.24 mg | 2% |
| 2995 | Beans, snap, green, raw | Vegetables and Vegetable Products | 0.24 mg | 2% |
| 2996 | Tangerines, (mandarin oranges), canned, light syrup pack | Fruits and Fruit Juices | 0.24 mg | 2% |
| 2997 | Brussels sprouts, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 2% |
| 2998 | Beans, snap, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.24 mg | 2% |
| 2999 | Beans, snap, yellow, raw | Vegetables and Vegetable Products | 0.24 mg | 2% |
| 3000 | Squash, summer, scallop, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.24 mg | 2% |
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