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 3251–3300 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3251 | Sweets, jams and preserves | Sweets | 0.06 mg | 1% |
| 3252 | Icing (frosting), glaze, homemade | Sweets | 0.06 mg | 1% |
| 3253 | Sweets, jams and preserves, apricot | Sweets | 0.06 mg | 1% |
| 3254 | Candied foods, citron | Sweets | 0.06 mg | 1% |
| 3255 | Candied foods, grapefruit peel | Sweets | 0.06 mg | 1% |
| 3256 | Candied foods, orange peel | Sweets | 0.06 mg | 1% |
| 3257 | Grains, cornstarch | Cereals, Grains and Pasta | 0.06 mg | 1% |
| 3258 | Tea, iced, lemon flavour, ready-to-drink | Beverages | 0.06 mg | 1% |
| 3259 | Pepper, sweet, green, sauteed | Vegetables and Vegetable Products | 0.06 mg | 1% |
| 3260 | Sweets, jams and preserves, dietetic (with sodium saccharin), any flavour | Sweets | 0.06 mg | 1% |
| 3261 | Clementine, raw | Fruits and fruit juices | 0.06 mg | 1% |
| 3262 | Sports drink, orange flavour, powder | Beverages | 0.06 mg | 1% |
| 3263 | Leeks (bulb and lower-leaf portion), boiled, drained, with salt | Vegetables and Vegetable Products | 0.06 mg | 1% |
| 3264 | Pepper, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.06 mg | 1% |
| 3265 | Orange pineapple juice | Fruits and fruit juices | 0.06 mg | 1% |
| 3266 | Vitamin water, flavours not lemon/orange, low Calorie | Beverages | 0.06 mg | 1% |
| 3267 | Babyfood, fruit, jarred, mixed fruit | Babyfoods | 0.06 mg | 1% |
| 3268 | Babyfood, dessert, jarred, apricot, all stages | Babyfoods | 0.06 mg | 1% |
| 3269 | Juice, apple and grape, with added vitamin C | Fruits and fruit juices | 0.05 mg | 0% |
| 3270 | Papaya, canned, heavy syrup pack, drained | Fruits and fruit juices | 0.05 mg | 0% |
| 3271 | Apple, Gala, raw, with skin | Fruits and fruit juices | 0.05 mg | 0% |
| 3272 | Babyfood, juice, apple, all stages | Babyfoods | 0.05 mg | 0% |
| 3273 | Babyfood, fruit, jarred, apple and berries (blueberries, raspberries or strawberries), all stages | Babyfoods | 0.05 mg | 0% |
| 3274 | Butter, whipped | Dairy and Egg Products | 0.05 mg | 0% |
| 3275 | Soup, cream, celery, dehydrated, water added | Soups, Sauces and Gravies | 0.05 mg | 0% |
| 3276 | Soup, mushroom, dehydrated, water added | Soups, Sauces and Gravies | 0.05 mg | 0% |
| 3277 | Soup, onion, dehydrated, water added | Soups, Sauces and Gravies | 0.05 mg | 0% |
| 3278 | Cereal, ready to eat, corn flakes, Barbara's Bakery | Breakfast cereals | 0.05 mg | 0% |
| 3279 | Cereal, hot, cream of wheat, regular, prepared | Breakfast cereals | 0.05 mg | 0% |
| 3280 | Apple, canned, sweetened, sliced, heated | Fruits and fruit juices | 0.05 mg | 0% |
| 3281 | Apple, dried, sulphured, stewed, no added sugar | Fruits and fruit juices | 0.05 mg | 0% |
| 3282 | Apple, frozen, sliced, unsweetened, unheated | Fruits and fruit juices | 0.05 mg | 0% |
| 3283 | Apple, frozen, sliced, unsweetened, heated | Fruits and fruit juices | 0.05 mg | 0% |
| 3284 | Sauce, cranberry, canned, sweetened | Fruits and fruit juices | 0.05 mg | 0% |
| 3285 | Grapefruit juice, white, raw | Fruits and fruit juices | 0.05 mg | 0% |
| 3286 | Grape, thompson seedless, canned, water pack, solids and liquid | Fruits and fruit juices | 0.05 mg | 0% |
| 3287 | Grape, thompson seedless, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.05 mg | 0% |
| 3288 | Jujube (chinese date), raw | Fruits and fruit juices | 0.05 mg | 0% |
| 3289 | Lemon juice, raw | Fruits and fruit juices | 0.05 mg | 0% |
| 3290 | Lemon juice, frozen | Fruits and fruit juices | 0.05 mg | 0% |
| 3291 | Longan, raw | Fruits and fruit juices | 0.05 mg | 0% |
| 3292 | Loquat, raw | Fruits and fruit juices | 0.05 mg | 0% |
| 3293 | Orange juice, raw | Fruits and fruit juices | 0.05 mg | 0% |
| 3294 | Passion fruit juice, purple, raw | Fruits and fruit juices | 0.05 mg | 0% |
| 3295 | Peach, frozen sliced, sweetened | Fruits and fruit juices | 0.05 mg | 0% |
| 3296 | Strawberry, frozen, sweetened, whole | Fruits and fruit juices | 0.05 mg | 0% |
| 3297 | Apple, raw, without skin | Fruits and fruit juices | 0.05 mg | 0% |
| 3298 | Grapefruit juice, frozen concentrate, diluted | Fruits and fruit juices | 0.05 mg | 0% |
| 3299 | Pepper, sweet, green, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.05 mg | 0% |
| 3300 | Carbonated drinks, ginger ale | Beverages | 0.05 mg | 0% |
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