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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3251 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.18 mg | 2% |
| 3252 | Restaurant, family style, coleslaw | Restaurant Foods | 0.18 mg | 2% |
| 3253 | Stew, pinto bean and hominy, badufsuki (Hopi) | American Indian/Alaska Native Foods | 0.18 mg | 2% |
| 3254 | Peppers, sweet, red, canned, solids and liquids | Vegetables and Vegetable Products | 0.18 mg | 2% |
| 3255 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 0.18 mg | 2% |
| 3256 | Plantains, green, raw | Fruits and Fruit Juices | 0.18 mg | 2% |
| 3257 | Raisins, seeded | Fruits and Fruit Juices | 0.18 mg | 2% |
| 3258 | Babyfood, dessert, peach yogurt | Baby Foods | 0.18 mg | 2% |
| 3259 | Salad dressing, mayonnaise and mayonnaise-type, low calorie | Fats and Oils | 0.18 mg | 2% |
| 3260 | Salad Dressing, coleslaw, reduced fat | Fats and Oils | 0.18 mg | 2% |
| 3261 | Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, cholesterol-free | Fats and Oils | 0.18 mg | 2% |
| 3262 | Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, fat-free | Fats and Oils | 0.18 mg | 2% |
| 3263 | Salad dressing, peppercorn dressing, commercial, regular | Fats and Oils | 0.18 mg | 2% |
| 3264 | Raspberries, puree, seedless | Fruits and Fruit Juices | 0.18 mg | 2% |
| 3265 | Raspberries, frozen, red, sweetened | Fruits and Fruit Juices | 0.18 mg | 2% |
| 3266 | Salad dressing, french dressing, reduced calorie | Fats and Oils | 0.18 mg | 2% |
| 3267 | Glutino, Gluten Free Cookies, Vanilla Creme | Baked Products | 0.18 mg | 2% |
| 3268 | Beverages, fruit punch juice drink, frozen concentrate, prepared with water | Beverages | 0.17 mg | 2% |
| 3269 | Guava sauce, cooked | Fruits and Fruit Juices | 0.17 mg | 2% |
| 3270 | Sauce, barbecue | Soups, Sauces, and Gravies | 0.17 mg | 2% |
| 3271 | Cereals, CREAM OF WHEAT, instant, prepared with water, without salt | Breakfast Cereals | 0.17 mg | 2% |
| 3272 | Salad dressing, ranch dressing, regular | Fats and Oils | 0.17 mg | 2% |
| 3273 | Babyfood, potatoes, toddler | Baby Foods | 0.17 mg | 2% |
| 3274 | Cookies, fortune | Baked Products | 0.17 mg | 2% |
| 3275 | Sauce, horseradish | Soups, Sauces, and Gravies | 0.17 mg | 2% |
| 3276 | Sauce, barbecue, BULL'S-EYE, original | Soups, Sauces, and Gravies | 0.17 mg | 2% |
| 3277 | Babyfood, dessert, fruit pudding, orange, strained | Baby Foods | 0.17 mg | 2% |
| 3278 | Milk, human, mature, fluid | Dairy and Egg Products | 0.17 mg | 2% |
| 3279 | Salad dressing, honey mustard dressing, reduced calorie | Fats and Oils | 0.17 mg | 2% |
| 3280 | Pumpkin, canned, with salt | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3281 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3282 | Tomatoes, red, ripe, raw, year round average | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3283 | Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3284 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3285 | Cauliflower, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3286 | Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3287 | Squash, winter, acorn, cooked, baked, with salt | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3288 | Purslane, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3289 | Peppers, hot chili, red, canned, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3290 | Sweet potato, cooked, candied, home-prepared | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3291 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3292 | Dock, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3293 | Tomatoes, red, ripe, canned, stewed | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3294 | Onions, raw | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3295 | Cardoon, raw | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3296 | Peaches, yellow, raw | Fruits and Fruit Juices | 0.17 mg | 2% |
| 3297 | Nectarines, raw | Fruits and Fruit Juices | 0.17 mg | 2% |
| 3298 | Melon balls, frozen | Fruits and Fruit Juices | 0.17 mg | 2% |
| 3299 | Peppers, sweet, yellow, raw | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3300 | Catsup, low sodium | Vegetables and Vegetable Products | 0.17 mg | 2% |
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