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 3351–3400 of 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3351 | Bananas, raw | Fruits and Fruit Juices | 0.15 mg | 1% |
| 3352 | Babyfood, vegetables, mix vegetables strained | Baby Foods | 0.15 mg | 1% |
| 3353 | Babyfood, vegetables, carrots, strained | Baby Foods | 0.15 mg | 1% |
| 3354 | Egg, white, dried, flakes, stabilized, glucose reduced | Dairy and Egg Products | 0.15 mg | 1% |
| 3355 | Figs, raw | Fruits and Fruit Juices | 0.15 mg | 1% |
| 3356 | Sauce, chili, peppers, hot, immature green, canned | Soups, Sauces, and Gravies | 0.15 mg | 1% |
| 3357 | Sauce, peppers, hot, chili, mature red, canned | Soups, Sauces, and Gravies | 0.15 mg | 1% |
| 3358 | Soup, cheese, canned, condensed | Soups, Sauces, and Gravies | 0.15 mg | 1% |
| 3359 | Soup, cream of potato, canned, condensed | Soups, Sauces, and Gravies | 0.15 mg | 1% |
| 3360 | Salad dressing, mayonnaise, regular | Fats and Oils | 0.15 mg | 1% |
| 3361 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 3362 | Mustard greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 3363 | KFC, Coleslaw | Fast Foods | 0.15 mg | 1% |
| 3364 | Yambean (jicama), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 3365 | Agave, raw (Southwest) | American Indian/Alaska Native Foods | 0.15 mg | 1% |
| 3366 | Yambean (jicama), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 3367 | Cress, garden, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 3368 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 3369 | Lettuce, iceberg (includes crisphead types), raw | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 3370 | Papaya nectar, canned | Fruits and Fruit Juices | 0.15 mg | 1% |
| 3371 | Blackberries, wild, raw (Alaska Native) | American Indian/Alaska Native Foods | 0.15 mg | 1% |
| 3372 | Frozen novelties, ice type, pop | Sweets | 0.15 mg | 1% |
| 3373 | Peppers, sweet, red, sauteed | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 3374 | Squash, winter, hubbard, baked, without salt | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 3375 | Radishes, oriental, raw | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 3376 | Cress, garden, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.15 mg | 1% |
| 3377 | Candies, fudge, vanilla, prepared-from-recipe | Sweets | 0.15 mg | 1% |
| 3378 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.14 mg | 1% |
| 3379 | Apricots, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 0.14 mg | 1% |
| 3380 | Babyfood, snack, GERBER GRADUATE FRUIT STRIPS, Real Fruit Bars | Baby Foods | 0.14 mg | 1% |
| 3381 | Alcoholic beverage, wine, table, red | Beverages | 0.14 mg | 1% |
| 3382 | Beverages, Whiskey sour mix, powder | Beverages | 0.14 mg | 1% |
| 3383 | Cookies, brownies, dry mix, sugar free | Baked Products | 0.14 mg | 1% |
| 3384 | Margarine-like, vegetable oil spread, fat free, liquid, with salt | Fats and Oils | 0.14 mg | 1% |
| 3385 | Alcoholic Beverage, wine, table, red, Merlot | Beverages | 0.14 mg | 1% |
| 3386 | Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt | Breakfast Cereals | 0.14 mg | 1% |
| 3387 | Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt | Breakfast Cereals | 0.14 mg | 1% |
| 3388 | Salad dressing, honey mustard, regular | Fats and Oils | 0.14 mg | 1% |
| 3389 | Tomatoes, orange, raw | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 3390 | Turnip greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 3391 | Fast foods, coleslaw | Fast Foods | 0.14 mg | 1% |
| 3392 | Turnip greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 3393 | Tomatoes, red, ripe, cooked, with salt | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 3394 | Turnips, frozen, unprepared | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 3395 | Tomatoes, red, ripe, cooked | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 3396 | Celery, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.14 mg | 1% |
| 3397 | Eggs, scrambled, frozen mixture | Dairy and Egg Products | 0.14 mg | 1% |
| 3398 | Prickly pears, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.14 mg | 1% |
| 3399 | Syrups, malt | Sweets | 0.14 mg | 1% |
| 3400 | Celery, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.14 mg | 1% |
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