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 3051–3100 of 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3051 | Lemon juice from concentrate, bottled, REAL LEMON | Fruits and Fruit Juices | 0.23 mg | 2% |
| 3052 | Pie, mince, prepared from recipe | Baked Products | 0.22 mg | 2% |
| 3053 | Soup, hot and sour, Chinese restaurant | Soups, Sauces, and Gravies | 0.22 mg | 2% |
| 3054 | Babyfood, GERBER, 2nd Foods, apple, carrot and squash, organic | Baby Foods | 0.22 mg | 2% |
| 3055 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt | Breakfast Cereals | 0.22 mg | 2% |
| 3056 | Babyfood, vegetables, green beans, strained | Baby Foods | 0.22 mg | 2% |
| 3057 | Sauce, barbecue, KC MASTERPIECE, original | Soups, Sauces, and Gravies | 0.22 mg | 2% |
| 3058 | Boysenberries, frozen, unsweetened | Fruits and Fruit Juices | 0.22 mg | 2% |
| 3059 | Milk, indian buffalo, fluid | Dairy and Egg Products | 0.22 mg | 2% |
| 3060 | Salad dressing, russian dressing | Fats and Oils | 0.22 mg | 2% |
| 3061 | Fast foods, potato, mashed | Fast Foods | 0.22 mg | 2% |
| 3062 | Squash, winter, all varieties, cooked, baked, without salt | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 3063 | Borage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 3064 | Poi | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 3065 | Cabbage, kimchi | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 3066 | Squash, winter, all varieties, cooked, baked, with salt | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 3067 | Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 3068 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 3069 | Cabbage, red, raw | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 3070 | Longans, dried | Fruits and Fruit Juices | 0.22 mg | 2% |
| 3071 | Radishes, hawaiian style, pickled | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 3072 | Babyfood, vegetable and brown rice, strained | Baby Foods | 0.22 mg | 2% |
| 3073 | Honey | Sweets | 0.22 mg | 2% |
| 3074 | Puddings, tapioca, ready-to-eat | Sweets | 0.22 mg | 2% |
| 3075 | Mustard greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 3076 | Arrowhead, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 3077 | Olives, ripe, canned (jumbo-super colossal) | Fruits and Fruit Juices | 0.22 mg | 2% |
| 3078 | Olives, ripe, canned (small-extra large) | Fruits and Fruit Juices | 0.22 mg | 2% |
| 3079 | Tomato sauce, canned, no salt added | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 3080 | Noodles, japanese, somen, cooked | Cereal Grains and Pasta | 0.22 mg | 2% |
| 3081 | Tomatillos, raw | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 3082 | Borage, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 3083 | Arrowhead, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 3084 | Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.22 mg | 2% |
| 3085 | Pie crust, refrigerated, regular, baked | Baked Products | 0.22 mg | 2% |
| 3086 | Plums, dried (prunes), stewed, with added sugar | Fruits and Fruit Juices | 0.22 mg | 2% |
| 3087 | Syrups, table blends, pancake, with butter | Sweets | 0.22 mg | 2% |
| 3088 | Beverages, Cocoa mix, powder, prepared with water | Beverages | 0.21 mg | 2% |
| 3089 | Salad dressing, blue or roquefort cheese dressing, commercial, regular | Fats and Oils | 0.21 mg | 2% |
| 3090 | Babyfood, vegetables, sweet potatoes strained | Baby Foods | 0.21 mg | 2% |
| 3091 | Ice cream sandwich, vanilla, light, no sugar added | Dairy and Egg Products | 0.21 mg | 2% |
| 3092 | Ice cream sandwich, made with light ice cream, vanilla | Dairy and Egg Products | 0.21 mg | 2% |
| 3093 | Taro, leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 3094 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 3095 | Collards, raw | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 3096 | Nuts, ginkgo nuts, canned | Nut and Seed Products | 0.21 mg | 2% |
| 3097 | Onions, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 3098 | Tomato products, canned, sauce, with mushrooms | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 3099 | Potatoes, hash brown, frozen, plain, unprepared | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 3100 | Onions, yellow, sauteed | Vegetables and Vegetable Products | 0.21 mg | 2% |
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