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 3101–3150 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3101 | Dessert, pudding, banana, dry mix, regular, unprepared | Sweets | 0.09 mg | 1% |
| 3102 | Pepper, chili, green, canned | Vegetables and Vegetable Products | 0.09 mg | 1% |
| 3103 | Salad dressing, thousand island dressing, fat free | Fats and Oils | 0.09 mg | 1% |
| 3104 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces and Gravies | 0.09 mg | 1% |
| 3105 | Peach, canned, heavy syrup, drained | Fruits and fruit juices | 0.09 mg | 1% |
| 3106 | Sweets, sugars, fructose, liquid | Sweets | 0.09 mg | 1% |
| 3107 | Candies, divinity, homemade | Sweets | 0.09 mg | 1% |
| 3108 | Butterbur (fuki), boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 1% |
| 3109 | Onion, frozen, whole, boiled, drained, with salt | Vegetables and Vegetable Products | 0.09 mg | 1% |
| 3110 | Dessert topping (non dairy), powdered | Dairy and Egg Products | 0.08 mg | 1% |
| 3111 | Soup, cream, mushroom, canned, condensed, water added | Soups, Sauces and Gravies | 0.08 mg | 1% |
| 3112 | Soup, tomato vegetable, dehydrated, water added | Soups, Sauces and Gravies | 0.08 mg | 1% |
| 3113 | Apricot, canned halves with skin, extra light syrup, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 3114 | Cherry, sweet, canned, water pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 3115 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra light syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 3116 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 3117 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, extra heavy syrup, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 3118 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, water pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 3119 | Grapefruit, canned, juice pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 3120 | Grapefruit, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 3121 | Lime juice, raw | Fruits and fruit juices | 0.08 mg | 1% |
| 3122 | Orange, california, navel, raw | Fruits and fruit juices | 0.08 mg | 1% |
| 3123 | Orange, florida, raw | Fruits and fruit juices | 0.08 mg | 1% |
| 3124 | Papaya, raw | Fruits and fruit juices | 0.08 mg | 1% |
| 3125 | Peach, spiced, canned whole, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 3126 | Peach nectar, canned | Fruits and fruit juices | 0.08 mg | 1% |
| 3127 | Pear, canned halves, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 3128 | Pear, canned halves, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 3129 | Pineapple juice, frozen concentrate, diluted | Fruits and fruit juices | 0.08 mg | 1% |
| 3130 | Plum, canned, purple, water pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 3131 | Pummelo, raw | Fruits and fruit juices | 0.08 mg | 1% |
| 3132 | Rhubarb, frozen, cooked, added sugar | Fruits and fruit juices | 0.08 mg | 1% |
| 3133 | Pear, canned halves, light syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 3134 | Plum, canned, purple, light syrup pack, solids and liquid | Fruits and fruit juices | 0.08 mg | 1% |
| 3135 | Pickles, cucumber, sweet, low sodium | Vegetables and Vegetable Products | 0.08 mg | 1% |
| 3136 | Beverage mix, carob flavour, powder | Beverages | 0.08 mg | 1% |
| 3137 | Coffee, instant, sweetened, mocha flavour, powder, water added | Beverages | 0.08 mg | 1% |
| 3138 | Alcohol, cocktail, scotch and soda | Beverages | 0.08 mg | 1% |
| 3139 | Sweets, syrup, table blend, pancake | Sweets | 0.08 mg | 1% |
| 3140 | Dessert, pudding, tapioca, dry mix, unprepared | Sweets | 0.08 mg | 1% |
| 3141 | Rambutan, canned, syrup pack | Fruits and fruit juices | 0.08 mg | 1% |
| 3142 | Non-alcoholic, wine | Beverages | 0.08 mg | 1% |
| 3143 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup, drained | Fruits and fruit juices | 0.08 mg | 1% |
| 3144 | Pear, canned, heavy syrup, drained | Fruits and fruit juices | 0.08 mg | 1% |
| 3145 | Pineapple, raw, traditional varieties | Fruits and fruit juices | 0.08 mg | 1% |
| 3146 | Alcohol, wine, cooking | Beverages | 0.08 mg | 1% |
| 3147 | Alcohol, table wine, light | Beverages | 0.08 mg | 1% |
| 3148 | Vinegar, balsamic | Spices and Herbs | 0.08 mg | 1% |
| 3149 | Soup, vegetable, homemade | Soups, Sauces and Gravies | 0.08 mg | 1% |
| 3150 | Sweets, sugars, brown, contains sugar and sucralose | Sweets | 0.08 mg | 1% |
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