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 3001–3050 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3001 | Babyfood, cereal, high protein, with apple and orange, prepared with whole milk | Baby Foods | 0.76 mg | 7% | USDA_SR |
| 3002 | Spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.76 mg | 7% | USDA_SR |
| 3003 | Macaroni, vegetable, enriched, dry | Cereal Grains and Pasta | 0.76 mg | 7% | USDA_SR |
| 3004 | Candies, fudge, chocolate marshmallow, with nuts, prepared-by-recipe | Sweets | 0.76 mg | 7% | USDA_SR |
| 3005 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.76 mg | 7% | USDA_SR |
| 3006 | Mush, blue corn with ash (Navajo) | American Indian/Alaska Native Foods | 0.76 mg | 7% | USDA_SR |
| 3007 | Yogourt, Greek style, plain, rich (8-12% M.F.) | Dairy and Egg Products | 0.76 mg | 7% | CNF |
| 3008 | Cereal, ready to eat, French Toast Crunch, General Mills | Breakfast cereals | 0.76 mg | 7% | CNF |
| 3009 | Muffin, chocolate chip, commercial | Baked Products | 0.76 mg | 7% | CNF |
| 3010 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 0.76 mg | 7% | CNF |
| 3011 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 0.76 mg | 7% | CNF |
| 3012 | Candies, fudge, chocolate marshmallow with nuts, homemade | Sweets | 0.76 mg | 7% | CNF |
| 3013 | Beans, black turtle, mature seeds, boiled, salted | Legumes and Legume Products | 0.76 mg | 7% | CNF |
| 3014 | Beans, black turtle, mature seeds, boiled | Legumes and Legume Products | 0.76 mg | 7% | CNF |
| 3015 | Spinach, boiled, drained | Vegetables and Vegetable Products | 0.76 mg | 7% | CNF |
| 3016 | Pancakes, plain, dry mix, incomplete, prepared | Baked Products | 0.75 mg | 7% | USDA_SR |
| 3017 | Ice cream cones, sugar, rolled-type | Baked Products | 0.75 mg | 7% | USDA_SR |
| 3018 | Croissants, butter | Baked Products | 0.75 mg | 7% | USDA_SR |
| 3019 | Beans, kidney, red, mature seeds, canned, drained solids | Legumes and Legume Products | 0.75 mg | 7% | USDA_SR |
| 3020 | McDONALD'S, McCHICKEN Sandwich (without mayonnaise) | Fast Foods | 0.75 mg | 7% | USDA_SR |
| 3021 | Doughnuts, yeast-leavened, with jelly filling | Baked Products | 0.75 mg | 7% | USDA_SR |
| 3022 | Cookies, peanut butter, refrigerated dough, baked | Baked Products | 0.75 mg | 7% | USDA_SR |
| 3023 | Bread, stuffing, cornbread, dry mix | Baked Products | 0.75 mg | 7% | USDA_SR |
| 3024 | Mushrooms, maitake, raw | Vegetables and Vegetable Products | 0.75 mg | 7% | USDA_SR |
| 3025 | OLIVE GARDEN, cheese ravioli with marinara sauce | Restaurant Foods | 0.75 mg | 7% | USDA_SR |
| 3026 | Salisbury steak with gravy, frozen | Meals, Entrees, and Side Dishes | 0.75 mg | 7% | USDA_SR |
| 3027 | Snacks, banana chips | Snacks | 0.75 mg | 7% | USDA_SR |
| 3028 | Prunes, dehydrated (low-moisture), uncooked | Fruits and Fruit Juices | 0.75 mg | 7% | USDA_SR |
| 3029 | Babyfood, cereal, rice, prepared with formula or breast milk | Babyfoods | 0.75 mg | 7% | CNF |
| 3030 | Beans, kidney, red, canned, drained solids | Legumes and Legume Products | 0.75 mg | 7% | CNF |
| 3031 | Pancake, plain (includes buttermilk), dry mix, incomplete, prepared with egg, oil, milk | Baked Products | 0.75 mg | 7% | CNF |
| 3032 | Cookie, peanut butter, refrigerated dough, prepared | Baked Products | 0.75 mg | 7% | CNF |
| 3033 | Mushroom, Maitake, raw | Vegetables and Vegetable Products | 0.75 mg | 7% | CNF |
| 3034 | Snacks, banana chips | Snacks | 0.75 mg | 7% | CNF |
| 3035 | Ice cream cone, sugar, rolled-type | Baked Products | 0.75 mg | 7% | CNF |
| 3036 | Doughnut (donut), yeast-leavened, with jelly filling | Baked Products | 0.75 mg | 7% | CNF |
| 3037 | Croissant, butter, commercial | Baked Products | 0.75 mg | 7% | CNF |
| 3038 | Bread stuffing, cornbread, dry mix, unprepared | Baked Products | 0.75 mg | 7% | CNF |
| 3039 | Bread, white with raisins, commercial | Baked Products | 0.75 mg | 7% | CNF |
| 3040 | Prune, dehydrated (low moisture), uncooked | Fruits and fruit juices | 0.75 mg | 7% | CNF |
| 3041 | Mushroom, lion's mane | Vegetables and Vegetable Products | 0.74 mg | 7% | USDA_FF |
| 3042 | Mushroom, lion's mane | Vegetables and Vegetable Products | 0.74 mg | 7% | USDA_FF |
| 3043 | Flour, pastry, unenriched, unbleached | Cereal Grains and Pasta | 0.74 mg | 7% | USDA_FF |
| 3044 | Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 0.74 mg | 7% | USDA_SR |
| 3045 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 0.74 mg | 7% | USDA_SR |
| 3046 | Refried beans, canned, vegetarian | Legumes and Legume Products | 0.74 mg | 7% | USDA_SR |
| 3047 | Yogurt, fruit variety, nonfat, fortified with vitamin D | Dairy and Egg Products | 0.74 mg | 7% | USDA_SR |
| 3048 | Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D | Dairy and Egg Products | 0.74 mg | 7% | USDA_SR |
| 3049 | Cookies, chocolate sandwich, with creme filling, regular | Baked Products | 0.74 mg | 7% | USDA_SR |
| 3050 | Soup, ramen noodle, dry, any flavor, reduced fat, reduced sodium | Soups, Sauces, and Gravies | 0.74 mg | 7% | USDA_SR |
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