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 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3301 | Dock, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3302 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3303 | Squash, winter, acorn, cooked, baked, without salt | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3304 | Purslane, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3305 | Purslane, raw | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3306 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3307 | Peaches, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 0.17 mg | 2% |
| 3308 | Puddings, tapioca, ready-to-eat, fat free | Sweets | 0.17 mg | 2% |
| 3309 | Candies, HERSHEY'S SKOR Toffee Bar | Sweets | 0.17 mg | 2% |
| 3310 | Carrots, baby, raw | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3311 | Catsup | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3312 | Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3313 | Cauliflower, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3314 | Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3315 | Squash, winter, butternut, frozen, unprepared | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3316 | Pumpkin, canned, without salt | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3317 | Mustard spinach, (tendergreen), raw | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3318 | Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.17 mg | 2% |
| 3319 | Kumquats, raw | Fruits and Fruit Juices | 0.17 mg | 2% |
| 3320 | Alcoholic beverage, liqueur, coffee with cream, 34 proof | Beverages | 0.16 mg | 1% |
| 3321 | Pie, apple, commercially prepared, enriched flour | Baked Products | 0.16 mg | 1% |
| 3322 | Sauce, barbecue, KRAFT, original | Soups, Sauces, and Gravies | 0.16 mg | 1% |
| 3323 | Sauce, ready-to-serve, pepper, TABASCO | Soups, Sauces, and Gravies | 0.16 mg | 1% |
| 3324 | Cherimoya, raw | Fruits and Fruit Juices | 0.16 mg | 1% |
| 3325 | Cereals, CREAM OF RICE, cooked with water, with salt | Breakfast Cereals | 0.16 mg | 1% |
| 3326 | Babyfood, dinner, mixed vegetable, strained | Baby Foods | 0.16 mg | 1% |
| 3327 | Egg, white, dried, powder, stabilized, glucose reduced | Dairy and Egg Products | 0.16 mg | 1% |
| 3328 | Pie, apple, commercially prepared, unenriched flour | Baked Products | 0.16 mg | 1% |
| 3329 | Pie, blueberry, commercially prepared | Baked Products | 0.16 mg | 1% |
| 3330 | Cake, boston cream pie, commercially prepared | Baked Products | 0.16 mg | 1% |
| 3331 | Carbonated beverage, chocolate-flavored soda | Beverages | 0.16 mg | 1% |
| 3332 | Blueberries, raw | Fruits and Fruit Juices | 0.16 mg | 1% |
| 3333 | Sauce, tomato chili sauce, bottled, with salt | Soups, Sauces, and Gravies | 0.16 mg | 1% |
| 3334 | Babyfood, mashed cheddar potatoes and broccoli, toddlers | Baby Foods | 0.16 mg | 1% |
| 3335 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 3336 | Chicory, witloof, raw | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 3337 | Butterbur, (fuki), raw | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 3338 | Water convolvulus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 3339 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 3340 | Yambean (jicama), raw | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 3341 | Orange juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 0.16 mg | 1% |
| 3342 | Orange juice, frozen concentrate, unsweetened, undiluted, with added calcium | Fruits and Fruit Juices | 0.16 mg | 1% |
| 3343 | CRACKER BARREL, coleslaw | Restaurant Foods | 0.16 mg | 1% |
| 3344 | Puddings, vanilla, ready-to-eat | Sweets | 0.16 mg | 1% |
| 3345 | Water convolvulus, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 3346 | Eggplant, raw | Vegetables and Vegetable Products | 0.16 mg | 1% |
| 3347 | Salad dressing, coleslaw | Fats and Oils | 0.16 mg | 1% |
| 3348 | Raspberries, canned, red, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.16 mg | 1% |
| 3349 | Beverages, Chocolate-flavored drink, whey and milk based | Beverages | 0.16 mg | 1% |
| 3350 | Beverages, coffee, ready to drink, iced, mocha, milk based | Beverages | 0.15 mg | 1% |
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