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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3101 | Onions, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 3102 | Beets, canned, drained solids | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 3103 | Candies, taffy, prepared-from-recipe | Sweets | 0.21 mg | 2% |
| 3104 | Nopales, cooked, without salt | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 3105 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 3106 | Plantains, yellow, baked | Fruits and Fruit Juices | 0.21 mg | 2% |
| 3107 | Mangosteen, canned, syrup pack | Fruits and Fruit Juices | 0.21 mg | 2% |
| 3108 | Pickle relish, hot dog | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 3109 | Taro leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 3110 | Squash, summer, zucchini, includes skin, frozen, unprepared | Vegetables and Vegetable Products | 0.21 mg | 2% |
| 3111 | Prune juice, canned | Fruits and Fruit Juices | 0.21 mg | 2% |
| 3112 | Salad dressing, blue or roquefort cheese dressing, fat-free | Fats and Oils | 0.21 mg | 2% |
| 3113 | Snacks, corn-based, extruded, cones, plain | Snacks | 0.21 mg | 2% |
| 3114 | Cookies, sugar wafer, with creme filling, sugar free | Baked Products | 0.20 mg | 2% |
| 3115 | Cookies, graham crackers, chocolate-coated | Baked Products | 0.20 mg | 2% |
| 3116 | Cake, pudding-type, carrot, dry mix | Baked Products | 0.20 mg | 2% |
| 3117 | Cereals ready-to-eat, RALSTON Corn Flakes | Breakfast Cereals | 0.20 mg | 2% |
| 3118 | Cookie, butter or sugar, with chocolate icing or filling | Baked Products | 0.20 mg | 2% |
| 3119 | Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt | Breakfast Cereals | 0.20 mg | 2% |
| 3120 | Soup, tomato rice, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.20 mg | 2% |
| 3121 | Soup, mushroom barley, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.20 mg | 2% |
| 3122 | Pie, cherry, prepared from recipe | Baked Products | 0.20 mg | 2% |
| 3123 | Pie, blueberry, prepared from recipe | Baked Products | 0.20 mg | 2% |
| 3124 | Cookie, with peanut butter filling, chocolate-coated | Baked Products | 0.20 mg | 2% |
| 3125 | Apricots, raw | Fruits and Fruit Juices | 0.20 mg | 2% |
| 3126 | Apples, dried, sulfured, uncooked | Fruits and Fruit Juices | 0.20 mg | 2% |
| 3127 | Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium | Soups, Sauces, and Gravies | 0.20 mg | 2% |
| 3128 | Soup, vegetable soup, condensed, low sodium, prepared with equal volume water | Soups, Sauces, and Gravies | 0.20 mg | 2% |
| 3129 | Salad dressing, french dressing, reduced fat | Fats and Oils | 0.20 mg | 2% |
| 3130 | Babyfood, prunes, without vitamin c, strained | Baby Foods | 0.20 mg | 2% |
| 3131 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 0.20 mg | 2% |
| 3132 | Salad Dressing, mayonnaise, light, SMART BALANCE, Omega Plus light | Fats and Oils | 0.20 mg | 2% |
| 3133 | Salad dressing, french dressing, reduced fat, without salt | Fats and Oils | 0.20 mg | 2% |
| 3134 | Babyfood, dessert, fruit pudding, pineapple, strained | Baby Foods | 0.20 mg | 2% |
| 3135 | Yam, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 3136 | Turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 3137 | Turnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 3138 | Sweet potato, cooked, boiled, without skin, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 3139 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 3140 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 3141 | Mustard greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 3142 | Borage, raw | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 3143 | Chrysanthemum, garland, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 3144 | Carrots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 3145 | Jams, preserves, marmalades, sweetened with fruit juice | Sweets | 0.20 mg | 2% |
| 3146 | Pumpkin leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 3147 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 3148 | Dock, raw | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 3149 | Yam, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
| 3150 | Turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.20 mg | 2% |
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