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 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3301 | Carbonated drinks, non cola with aspartame | Beverages | 0.05 mg | 0% |
| 3302 | Drink, lemonade flavour, vitamin C added, powder | Beverages | 0.05 mg | 0% |
| 3303 | Candies, jellybeans | Sweets | 0.05 mg | 0% |
| 3304 | Dessert, frozen, fruit and juice bar | Sweets | 0.05 mg | 0% |
| 3305 | Sweets, pie fillings, canned, cherry | Sweets | 0.05 mg | 0% |
| 3306 | Dessert, pudding, lemon, dry mix, instant, unprepared | Sweets | 0.05 mg | 0% |
| 3307 | Sweets, topping, pineapple | Sweets | 0.05 mg | 0% |
| 3308 | Coffee, brewed, espresso, restaurant prepared | Beverages | 0.05 mg | 0% |
| 3309 | Candied fruit | Sweets | 0.05 mg | 0% |
| 3310 | Coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 0.05 mg | 0% |
| 3311 | Coffee whitener, liquid, light | Dairy and Egg Products | 0.05 mg | 0% |
| 3312 | Salad dressing, mayonnaise and mayonnaise type, fat free | Fats and Oils | 0.05 mg | 0% |
| 3313 | Grapefruit juice, pink, raw | Fruits and fruit juices | 0.05 mg | 0% |
| 3314 | Pepper, sweet, green, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 0% |
| 3315 | Pepper, sweet, red, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.05 mg | 0% |
| 3316 | Pepper, sweet, red, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.05 mg | 0% |
| 3317 | Vinegar, cider | Spices and Herbs | 0.04 mg | 0% |
| 3318 | Apple, raw, without skin, sliced, cooked, microwaved | Fruits and fruit juices | 0.04 mg | 0% |
| 3319 | Apple, dried, sulphured, stewed, added sugar | Fruits and fruit juices | 0.04 mg | 0% |
| 3320 | Apple juice, frozen concentrate, diluted, without added vitamin C | Fruits and fruit juices | 0.04 mg | 0% |
| 3321 | Cherry, sweet, frozen, sweetened | Fruits and fruit juices | 0.04 mg | 0% |
| 3322 | Grape, North American type (slip skin), raw | Fruits and fruit juices | 0.04 mg | 0% |
| 3323 | Quince, raw | Fruits and fruit juices | 0.04 mg | 0% |
| 3324 | Apple, raw, with skin | Fruits and fruit juices | 0.04 mg | 0% |
| 3325 | Apple, raw, without skin, sliced, cooked, boiled | Fruits and fruit juices | 0.04 mg | 0% |
| 3326 | Grape juice, frozen concentrate, sugar and vitamin C added, diluted | Fruits and fruit juices | 0.04 mg | 0% |
| 3327 | Orange juice, canned | Fruits and fruit juices | 0.04 mg | 0% |
| 3328 | Orange juice, frozen concentrate, diluted | Fruits and fruit juices | 0.04 mg | 0% |
| 3329 | Apple juice, frozen concentrate, diluted, added vitamin C | Fruits and fruit juices | 0.04 mg | 0% |
| 3330 | Alcohol, cocktail, daiquiri (rum), homemade | Beverages | 0.04 mg | 0% |
| 3331 | Alcohol, liqueur, crème de menthe (36% alcohol by volume) | Beverages | 0.04 mg | 0% |
| 3332 | Alcohol, whisky (40% alcohol by volume) | Beverages | 0.04 mg | 0% |
| 3333 | Carbonated drinks, lemon-lime soda | Beverages | 0.04 mg | 0% |
| 3334 | Carbonated drinks, pepper type | Beverages | 0.04 mg | 0% |
| 3335 | Coffee, instant, with sugar, French flavour, powder | Beverages | 0.04 mg | 0% |
| 3336 | Juice drink, cranberry and apricot, bottled | Beverages | 0.04 mg | 0% |
| 3337 | Juice drink, citrus fruit, frozen concentrate, water added | Beverages | 0.04 mg | 0% |
| 3338 | Lemonade, white, frozen concentrate | Beverages | 0.04 mg | 0% |
| 3339 | Limeade, frozen concentrate | Beverages | 0.04 mg | 0% |
| 3340 | Juice drink, orange and apricot, canned | Beverages | 0.04 mg | 0% |
| 3341 | Tea, brewed, herb | Beverages | 0.04 mg | 0% |
| 3342 | Coffee, instant, sweetened, cappucino flavour, powder, water added | Beverages | 0.04 mg | 0% |
| 3343 | Alcohol, whisky (47% alcohol by volume) | Beverages | 0.04 mg | 0% |
| 3344 | Alcohol, whisky (50% alcohol by volume) | Beverages | 0.04 mg | 0% |
| 3345 | Tea, brewed, chamomile | Beverages | 0.04 mg | 0% |
| 3346 | Alcohol, cocktail, whisky sour mix, powder, water and whisky added | Beverages | 0.04 mg | 0% |
| 3347 | Juice drink, cranberry-grape, vitamin C added, bottled | Beverages | 0.04 mg | 0% |
| 3348 | Alcohol, whisky (45% alcohol by volume) | Beverages | 0.04 mg | 0% |
| 3349 | Candies, fondant, homemade | Sweets | 0.04 mg | 0% |
| 3350 | Sweets, syrup, table blend, pancake with butter | Sweets | 0.04 mg | 0% |
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