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 3151–3200 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3151 | Pear, Bartlett, raw | Fruits and fruit juices | 0.08 mg | 1% |
| 3152 | Soup (sauce), stock, cream, ready-to-serve | Soups, Sauces and Gravies | 0.08 mg | 1% |
| 3153 | Soup, butternut squash, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.08 mg | 1% |
| 3154 | Soup, cream, mushroom, canned, condensed, reduced fat, water added | Soups, Sauces and Gravies | 0.08 mg | 1% |
| 3155 | Babyfood, fruit, jarred, apricot and other fruit | Babyfoods | 0.08 mg | 1% |
| 3156 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.07 mg | 1% |
| 3157 | Grape juice, canned or bottled, unsweetened, with added vitamin C | Fruits and fruit juices | 0.07 mg | 1% |
| 3158 | Sangria | Beverages | 0.07 mg | 1% |
| 3159 | Salad dressing, mayonnaise, with olive oil, reduced fat | Fats and Oils | 0.07 mg | 1% |
| 3160 | Cherry, sour, canned, water pack, drained | Fruits and fruit juices | 0.07 mg | 1% |
| 3161 | Babyfood, juice, apple and prune | Babyfoods | 0.07 mg | 1% |
| 3162 | Babyfood, juice, pear, all stages | Babyfoods | 0.07 mg | 1% |
| 3163 | Cereal, hot, cream of wheat, instant: whole grain, prepared with water | Breakfast cereals | 0.07 mg | 1% |
| 3164 | Babyfood, fruit, jarred, apple and other fruit (plum, mango, kiwi, pear, banana, apricot and/or pineapple), all stages | Babyfoods | 0.07 mg | 1% |
| 3165 | Babyfood, dessert, jarred, fruit | Babyfoods | 0.07 mg | 1% |
| 3166 | Salad dressing, mayonnaise type, commercial, regular | Fats and Oils | 0.07 mg | 1% |
| 3167 | Salad dressing, italian, commercial, regular | Fats and Oils | 0.07 mg | 1% |
| 3168 | Soup, oxtail, dehydrated, water added | Soups, Sauces and Gravies | 0.07 mg | 1% |
| 3169 | Cereal, hot, corn grits (yellow), cooked | Breakfast cereals | 0.07 mg | 1% |
| 3170 | Blueberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.07 mg | 1% |
| 3171 | Cherry, sour, red, canned, water pack, solids and liquid | Fruits and fruit juices | 0.07 mg | 1% |
| 3172 | Cherry, sweet, raw | Fruits and fruit juices | 0.07 mg | 1% |
| 3173 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.07 mg | 1% |
| 3174 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.07 mg | 1% |
| 3175 | Grapefruit, pink or red, all areas, raw | Fruits and fruit juices | 0.07 mg | 1% |
| 3176 | Grapefruit, pink or red, california or arizona, raw | Fruits and fruit juices | 0.07 mg | 1% |
| 3177 | Grapefruit, pink or red, florida, raw | Fruits and fruit juices | 0.07 mg | 1% |
| 3178 | Grapefruit, white, california, raw | Fruits and fruit juices | 0.07 mg | 1% |
| 3179 | Grapefruit, white, florida, raw | Fruits and fruit juices | 0.07 mg | 1% |
| 3180 | Grape juice, canned or bottled, without added vitamin C | Fruits and fruit juices | 0.07 mg | 1% |
| 3181 | Lychee (litchi), raw | Fruits and fruit juices | 0.07 mg | 1% |
| 3182 | Melon, casaba, raw | Fruits and fruit juices | 0.07 mg | 1% |
| 3183 | Orange juice, chilled, includes from concentrate | Fruits and fruit juices | 0.07 mg | 1% |
| 3184 | Orange grapefruit juice, canned | Fruits and fruit juices | 0.07 mg | 1% |
| 3185 | Tangerine (mandarin), raw | Fruits and fruit juices | 0.07 mg | 1% |
| 3186 | Pear, canned, halves, extra light syrup pack, solids and liquid | Fruits and fruit juices | 0.07 mg | 1% |
| 3187 | Pear nectar, canned | Fruits and fruit juices | 0.07 mg | 1% |
| 3188 | Plum, canned, purple, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.07 mg | 1% |
| 3189 | Plum, canned, purple, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.07 mg | 1% |
| 3190 | Blueberry, frozen, unsweetened | Fruits and fruit juices | 0.07 mg | 1% |
| 3191 | Cherry, sour, red, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.07 mg | 1% |
| 3192 | Fruit salad (peach, pear, apricot, pineapple, cherry), canned, light syrup pack, solids and liquid | Fruits and fruit juices | 0.07 mg | 1% |
| 3193 | Grapefruit, pink, red or white, all areas, raw | Fruits and fruit juices | 0.07 mg | 1% |
| 3194 | Grapefruit, white, all areas, raw | Fruits and fruit juices | 0.07 mg | 1% |
| 3195 | Grape, red or green (European type, such as Thompson seedless), adherent skin, raw | Fruits and fruit juices | 0.07 mg | 1% |
| 3196 | Orange, all commercial varieties, raw | Fruits and fruit juices | 0.07 mg | 1% |
| 3197 | Gourd, dishcloth (towelgourd), raw | Vegetables and Vegetable Products | 0.07 mg | 1% |
| 3198 | Onion, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.07 mg | 1% |
| 3199 | Onion, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.07 mg | 1% |
| 3200 | Tomato, green, raw | Vegetables and Vegetable Products | 0.07 mg | 1% |
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