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 3401–3450 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3401 | Soup, pea, green, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.64 mg | 6% | USDA_SR |
| 3402 | Beans, french, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.64 mg | 6% | USDA_SR |
| 3403 | Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched | Baked Products | 0.64 mg | 6% | USDA_SR |
| 3404 | Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 0.64 mg | 6% | USDA_SR |
| 3405 | Mustard, prepared, yellow | Spices and Herbs | 0.64 mg | 6% | USDA_SR |
| 3406 | Avocados, raw, all commercial varieties | Fruits and Fruit Juices | 0.64 mg | 6% | USDA_SR |
| 3407 | Soup, pea, low sodium, prepared with equal volume water | Soups, Sauces, and Gravies | 0.64 mg | 6% | USDA_SR |
| 3408 | Nuts, acorn flour, full fat | Nut and Seed Products | 0.64 mg | 6% | USDA_SR |
| 3409 | Restaurant, family style, macaroni & cheese, from kids' menu | Restaurant Foods | 0.64 mg | 6% | USDA_SR |
| 3410 | Wheat flour, white, tortilla mix, enriched | Cereal Grains and Pasta | 0.64 mg | 6% | USDA_SR |
| 3411 | Snacks, potato chips, made from dried potatoes, cheese-flavor | Snacks | 0.64 mg | 6% | USDA_SR |
| 3412 | Cauliflower, green, raw | Vegetables and Vegetable Products | 0.64 mg | 6% | USDA_SR |
| 3413 | Lima beans, immature seeds, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.64 mg | 6% | USDA_SR |
| 3414 | Lima beans, immature seeds, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.64 mg | 6% | USDA_SR |
| 3415 | Frostings, chocolate, creamy, dry mix, prepared with butter | Sweets | 0.64 mg | 6% | USDA_SR |
| 3416 | Desserts, mousse, chocolate, prepared-from-recipe | Sweets | 0.64 mg | 6% | USDA_SR |
| 3417 | Ice creams, chocolate, rich | Sweets | 0.64 mg | 6% | USDA_SR |
| 3418 | Cookies, animal crackers (includes arrowroot, tea biscuits) | Baked Products | 0.64 mg | 6% | USDA_SR |
| 3419 | Babyfood, cereal, mixed grain, with milk powder and fruit, prepared with water | Babyfoods | 0.64 mg | 6% | CNF |
| 3420 | Dessert, mousse, chocolate, homemade | Sweets | 0.64 mg | 6% | CNF |
| 3421 | Dessert, frozen, ice cream, chocolate, rich | Sweets | 0.64 mg | 6% | CNF |
| 3422 | Soup, pea, low sodium, water added | Soups, Sauces and Gravies | 0.64 mg | 6% | CNF |
| 3423 | Sauce, mustard, yellow, ready-to-serve | Spices and Herbs | 0.64 mg | 6% | CNF |
| 3424 | Fast foods, side dish, potato, baked, topped with cheese sauce | Fast Foods | 0.64 mg | 6% | CNF |
| 3425 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 0.64 mg | 6% | CNF |
| 3426 | Snacks, potato chips, dried potatoes, cheese | Snacks | 0.64 mg | 6% | CNF |
| 3427 | Icing (frosting), chocolate, creamy, dry mix, prepared with butter | Sweets | 0.64 mg | 6% | CNF |
| 3428 | Cookie, oatmeal (with or without raisins), refrigerated dough | Baked Products | 0.64 mg | 6% | CNF |
| 3429 | Cookie, brownie, regular, dry mix, unprepared | Baked Products | 0.64 mg | 6% | CNF |
| 3430 | Cookie, animal crackers (arrowroot, social tea) | Baked Products | 0.64 mg | 6% | CNF |
| 3431 | Bread, white, homemade with 2% milk | Baked Products | 0.64 mg | 6% | CNF |
| 3432 | Beans, french, mature seeds, boiled, salted | Legumes and Legume Products | 0.64 mg | 6% | CNF |
| 3433 | Beans, french, mature seeds, boiled | Legumes and Legume Products | 0.64 mg | 6% | CNF |
| 3434 | Nuts, acorn flour, full-fat | Nuts and Seeds | 0.64 mg | 6% | CNF |
| 3435 | Cauliflower, green, raw | Vegetables and Vegetable Products | 0.64 mg | 6% | CNF |
| 3436 | Beans, lima, canned, solids and liquid | Vegetables and Vegetable Products | 0.64 mg | 6% | CNF |
| 3437 | Avocado, raw, all commercial varieties | Fruits and fruit juices | 0.64 mg | 6% | CNF |
| 3438 | Soup, pea, green, canned, condensed, water added | Soups, Sauces and Gravies | 0.64 mg | 6% | CNF |
| 3439 | Beans, great northern, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.63 mg | 6% | USDA_FF |
| 3440 | Beans, navy, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.63 mg | 6% | USDA_FF |
| 3441 | Sweet rolls, cheese | Baked Products | 0.63 mg | 6% | USDA_SR |
| 3442 | Beverages, Energy Drink with carbonated water and high fructose corn syrup | Beverages | 0.63 mg | 6% | USDA_SR |
| 3443 | Beverages, almond milk, chocolate, ready-to-drink | Beverages | 0.63 mg | 6% | USDA_SR |
| 3444 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 0.63 mg | 6% | USDA_SR |
| 3445 | McDONALD'S, McCHICKEN Sandwich | Fast Foods | 0.63 mg | 6% | USDA_SR |
| 3446 | Milk, chocolate beverage, hot cocoa, homemade | Dairy and Egg Products | 0.63 mg | 6% | USDA_SR |
| 3447 | Succotash, (corn and limas), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.63 mg | 6% | USDA_SR |
| 3448 | Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.63 mg | 6% | USDA_SR |
| 3449 | Lima beans, immature seeds, frozen, baby, unprepared | Vegetables and Vegetable Products | 0.63 mg | 6% | USDA_SR |
| 3450 | Noodles, flat, crunchy, Chinese restaurant | Cereal Grains and Pasta | 0.63 mg | 6% | USDA_SR |
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