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 3201–3250 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3201 | Alcohol, cocktail, whisky sour mix, bottled | Beverages | 0.07 mg | 1% |
| 3202 | Alcohol, rum (40% alcohol by volume) | Beverages | 0.07 mg | 1% |
| 3203 | Alcohol, dessert wine, sweet (18.8% alcohol by volume) | Beverages | 0.07 mg | 1% |
| 3204 | Carbonated drinks, cream soda | Beverages | 0.07 mg | 1% |
| 3205 | Carbonated drinks, grape soda | Beverages | 0.07 mg | 1% |
| 3206 | Carbonated drinks, root beer | Beverages | 0.07 mg | 1% |
| 3207 | Alcohol, dessert wine, dry (18.8% alcohol by volume) | Beverages | 0.07 mg | 1% |
| 3208 | Juice, cocktail, cranberry, vitamin C added, frozen concentrate | Beverages | 0.07 mg | 1% |
| 3209 | Beans, adzuki, yokan (bean jelly) | Legumes and Legume Products | 0.07 mg | 1% |
| 3210 | Cake, angel food, commercial | Baked Products | 0.07 mg | 1% |
| 3211 | Icing (frosting), vanilla (white), creamy, ready-to-eat | Sweets | 0.07 mg | 1% |
| 3212 | Candied foods, maraschino cherries, jar, solids and liquid | Sweets | 0.07 mg | 1% |
| 3213 | Grains, arrowroot flour | Cereals, Grains and Pasta | 0.07 mg | 1% |
| 3214 | Salad dressing, mayonnaise, reduced fat | Fats and Oils | 0.07 mg | 1% |
| 3215 | Plum, canned, heavy syrup, drained | Fruits and fruit juices | 0.07 mg | 1% |
| 3216 | Candies, bars, KIT KAT BIG KAT | Sweets | 0.07 mg | 1% |
| 3217 | Orange-strawberry-banana juice | Fruits and fruit juices | 0.07 mg | 1% |
| 3218 | Vegetable oil, flaxseed (linseed), cold pressed | Fats and Oils | 0.07 mg | 1% |
| 3219 | Sweets, pie fillings, cherry, low calorie | Sweets | 0.07 mg | 1% |
| 3220 | Drink, fruit punch, frozen concentrate | Beverages | 0.07 mg | 1% |
| 3221 | Onion, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.07 mg | 1% |
| 3222 | Vanilla extract, imitation, with alcohol | Spices and Herbs | 0.06 mg | 1% |
| 3223 | Salad dressing, italian, commercial, low Calorie | Fats and Oils | 0.06 mg | 1% |
| 3224 | Soup, cream, celery, canned, condensed, water added | Soups, Sauces and Gravies | 0.06 mg | 1% |
| 3225 | Soup, cream, onion, canned, condensed, water added | Soups, Sauces and Gravies | 0.06 mg | 1% |
| 3226 | Apple, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 0.06 mg | 1% |
| 3227 | Blueberry, frozen, sweetened | Fruits and fruit juices | 0.06 mg | 1% |
| 3228 | Cherry, sour, red, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.06 mg | 1% |
| 3229 | Cherry, sour, red, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.06 mg | 1% |
| 3230 | Grapefruit juice, canned, sweetened | Fruits and fruit juices | 0.06 mg | 1% |
| 3231 | Lemon, raw, without peel | Fruits and fruit juices | 0.06 mg | 1% |
| 3232 | Lemon juice, canned or bottled | Fruits and fruit juices | 0.06 mg | 1% |
| 3233 | Lime juice, canned or bottled | Fruits and fruit juices | 0.06 mg | 1% |
| 3234 | Orange, california, valencia, raw | Fruits and fruit juices | 0.06 mg | 1% |
| 3235 | Passion fruit juice, yellow, raw | Fruits and fruit juices | 0.06 mg | 1% |
| 3236 | Rose-apple, raw | Fruits and fruit juices | 0.06 mg | 1% |
| 3237 | Strawberry, frozen, sweetened, sliced | Fruits and fruit juices | 0.06 mg | 1% |
| 3238 | Feijoa, raw | Fruits and fruit juices | 0.06 mg | 1% |
| 3239 | Butterbur (fuki), canned | Vegetables and Vegetable Products | 0.06 mg | 1% |
| 3240 | Leeks (bulb and lower-leaf portion), boiled, drained | Vegetables and Vegetable Products | 0.06 mg | 1% |
| 3241 | Pepper, sweet, green, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.06 mg | 1% |
| 3242 | Alcohol, table wine, rosé (11.5% alcohol by volume) | Beverages | 0.06 mg | 1% |
| 3243 | Alcohol, cocktail, whisky sour mix, bottled, whisky added | Beverages | 0.06 mg | 1% |
| 3244 | Juice drink, pineapple and grapefruit, vitamin C added, canned | Beverages | 0.06 mg | 1% |
| 3245 | Juice drink, pineapple and orange, vitamin C added, canned | Beverages | 0.06 mg | 1% |
| 3246 | Drink, orange, with pulp, vitamin C added, frozen concentrate | Beverages | 0.06 mg | 1% |
| 3247 | Alcohol, wine cooler | Beverages | 0.06 mg | 1% |
| 3248 | Sweets, topping, strawberry | Sweets | 0.06 mg | 1% |
| 3249 | Dessert, pudding, vanilla, dry mix, instant, unprepared | Sweets | 0.06 mg | 1% |
| 3250 | Sweets, fruit butters, apple | Sweets | 0.06 mg | 1% |
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