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 3301–3350 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3301 | Blueberry, wild, frozen | Fruits and fruit juices | 0.67 mg | 6% | CNF |
| 3302 | Peas, green, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.67 mg | 6% | CNF |
| 3303 | Bread, cornbread (also corn muffin mix), dry mix, prepared | Baked Products | 0.67 mg | 6% | CNF |
| 3304 | Mushroom, straw, canned, drained solids | Vegetables and Vegetable Products | 0.67 mg | 6% | CNF |
| 3305 | Grape leaves (vine leaves), raw | Vegetables and Vegetable Products | 0.67 mg | 6% | CNF |
| 3306 | Fast foods, breakfast, english muffin with butter | Fast Foods | 0.67 mg | 6% | CNF |
| 3307 | Ice cream cone, cake or wafer-type | Baked Products | 0.67 mg | 6% | CNF |
| 3308 | French toast, homemade, with 2% milk and margarine | Baked Products | 0.67 mg | 6% | CNF |
| 3309 | Cracker, milk | Baked Products | 0.67 mg | 6% | CNF |
| 3310 | Nuts, coconut milk (liquid from grated meat and water), raw | Nuts and Seeds | 0.67 mg | 6% | CNF |
| 3311 | Nuts, ginkgo nuts, dried | Nuts and Seeds | 0.67 mg | 6% | CNF |
| 3312 | Nuts, acorns, dried | Nuts and Seeds | 0.67 mg | 6% | CNF |
| 3313 | Peas, green, frozen, boiled, drained | Vegetables and Vegetable Products | 0.67 mg | 6% | CNF |
| 3314 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.66 mg | 6% | USDA_FF |
| 3315 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.66 mg | 6% | USDA_FF |
| 3316 | Hush puppies, prepared from recipe | Baked Products | 0.66 mg | 6% | USDA_SR |
| 3317 | Bread, reduced-calorie, rye | Baked Products | 0.66 mg | 6% | USDA_SR |
| 3318 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, with iron, liquid concentrate not reconstituted, with ARA and DHA | Baby Foods | 0.66 mg | 6% | USDA_SR |
| 3319 | Infant formula, MEAD JOHNSON, PREGESTIMIL, with iron, with ARA and DHA, prepared from powder | Baby Foods | 0.66 mg | 6% | USDA_SR |
| 3320 | Infant formula, MEAD JOHNSON, Pregestimil 20 Calories, ready to feed, with ARA and DHA | Baby Foods | 0.66 mg | 6% | USDA_SR |
| 3321 | Infant formula, MEAD JOHNSON, Gentlease, ready to feed, with ARA and DHA | Baby Foods | 0.66 mg | 6% | USDA_SR |
| 3322 | Infant formula, MEAD JOHNSON, Enfamil Reguline, ready to feed, with ARA and DHA | Baby Foods | 0.66 mg | 6% | USDA_SR |
| 3323 | Cheese, goat, semisoft type | Dairy and Egg Products | 0.66 mg | 6% | USDA_SR |
| 3324 | Cereals, QUAKER, Instant Grits, Butter flavor, dry | Breakfast Cereals | 0.66 mg | 6% | USDA_SR |
| 3325 | Infant formula, MEAD JOHNSON, ENFAMIL, AR, ready-to-feed, with ARA and DHA | Baby Foods | 0.66 mg | 6% | USDA_SR |
| 3326 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, with iron, ready-to-feed, with ARA and DHA | Baby Foods | 0.66 mg | 6% | USDA_SR |
| 3327 | Infant formula, MEAD JOHNSON, ENFAMIL, Infant, ready-to-feed, with ARA and DHA | Baby Foods | 0.66 mg | 6% | USDA_SR |
| 3328 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, ready to feed, with ARA and DHA | Baby Foods | 0.66 mg | 6% | USDA_SR |
| 3329 | Infant formula, MEAD JOHNSON, ENFAMIL LIPIL, with iron, ready-to-feed, with ARA and DHA | Baby Foods | 0.66 mg | 6% | USDA_SR |
| 3330 | Infant formula, MEAD JOHNSON, ENFAMIL, Infant, with iron, liquid concentrate, with ARA and DHA, reconstituted | Baby Foods | 0.66 mg | 6% | USDA_SR |
| 3331 | Infant formula, MEAD JOHNSON, Enfamil for Supplementing, ready to feed, with ARA and DHA | Baby Foods | 0.66 mg | 6% | USDA_SR |
| 3332 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 0.66 mg | 6% | USDA_SR |
| 3333 | Cookies, gluten-free, chocolate sandwich, with creme filling | Baked Products | 0.66 mg | 6% | USDA_SR |
| 3334 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN AA, ready-to-feed | Baby Foods | 0.66 mg | 6% | USDA_SR |
| 3335 | Infant Formula, MEAD JOHNSON, ENFAMIL GENTLEASE, with iron, prepared from powder | Baby Foods | 0.66 mg | 6% | USDA_SR |
| 3336 | Light ice cream, Creamsicle | Dairy and Egg Products | 0.66 mg | 6% | USDA_SR |
| 3337 | Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with DHA and ARA, ready-to-feed | Baby Foods | 0.66 mg | 6% | USDA_SR |
| 3338 | Leeks, (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 0.66 mg | 6% | USDA_SR |
| 3339 | Peas, green (includes baby and lesuer types), canned, drained solids, unprepared | Vegetables and Vegetable Products | 0.66 mg | 6% | USDA_SR |
| 3340 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, ready-to-feed | Baby Foods | 0.66 mg | 6% | USDA_SR |
| 3341 | Jew's ear, (pepeao), raw | Vegetables and Vegetable Products | 0.66 mg | 6% | USDA_SR |
| 3342 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 0.66 mg | 6% | USDA_SR |
| 3343 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 0.66 mg | 6% | USDA_SR |
| 3344 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 0.66 mg | 6% | USDA_SR |
| 3345 | Glutino, Gluten Free Cookies, Chocolate Vanilla Creme | Baked Products | 0.66 mg | 6% | USDA_SR |
| 3346 | Margarine, tub, non-hydrogenated, canola oil, with plant sterols, Calorie-reduced | Fats and Oils | 0.66 mg | 6% | CNF |
| 3347 | Grains, cornmeal (yellow), degermed | Cereals, Grains and Pasta | 0.66 mg | 6% | CNF |
| 3348 | Hush puppy, homemade | Baked Products | 0.66 mg | 6% | CNF |
| 3349 | Peas, green, canned, drained solids | Vegetables and Vegetable Products | 0.66 mg | 6% | CNF |
| 3350 | Leeks (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 0.66 mg | 6% | CNF |
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