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 301–342 of 342 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Tomato, roma | Vegetables and Vegetable Products | 0.08 mg | 1% |
| 302 | Tomato, roma | Vegetables and Vegetable Products | 0.08 mg | 1% |
| 303 | Juice, pomegranate, from concentrate, shelf-stable | Fruits and Fruit Juices | 0.08 mg | 1% |
| 304 | Almond milk, unsweetened, plain, refrigerated | Beverages | 0.08 mg | 1% |
| 305 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.07 mg | 1% |
| 306 | Pears, raw, bartlett | Fruits and Fruit Juices | 0.07 mg | 1% |
| 307 | Butter, stick, unsalted | Dairy and Egg Products | 0.07 mg | 1% |
| 308 | Butter, stick, salted | Dairy and Egg Products | 0.07 mg | 1% |
| 309 | Mandarin, seedless, peeled, raw | Fruits and Fruit Juices | 0.07 mg | 1% |
| 310 | Mango, Tommy Atkins, peeled, raw | Fruits and Fruit Juices | 0.07 mg | 1% |
| 311 | Cherries, sweet, dark red, raw | Fruits and Fruit Juices | 0.06 mg | 1% |
| 312 | Melons, honeydew, raw | Fruits and Fruit Juices | 0.06 mg | 1% |
| 313 | Grape juice, purple, with added vitamin C, from concentrate, shelf stable | Fruits and Fruit Juices | 0.06 mg | 1% |
| 314 | Plum, black, with skin, raw | Fruits and Fruit Juices | 0.05 mg | 0% |
| 315 | Cranberry juice, not fortified, from concentrate, shelf stable | Fruits and Fruit Juices | 0.04 mg | 0% |
| 316 | Grapefruit juice, white, canned or bottled, unsweetened | Fruits and Fruit Juices | 0.04 mg | 0% |
| 317 | Grapes, red, seedless, raw | Fruits and Fruit Juices | 0.04 mg | 0% |
| 318 | Grapes, red, seedless, raw | Fruits and Fruit Juices | 0.04 mg | 0% |
| 319 | Juice, tart cherry, from concentrate, shelf-stable | Fruits and Fruit Juices | 0.03 mg | 0% |
| 320 | Orange juice, no pulp, not fortified, not from concentrate, refrigerated | Fruits and Fruit Juices | 0.03 mg | 0% |
| 321 | Orange juice, no pulp, not fortified, from concentrate, refrigerated | Fruits and Fruit Juices | 0.03 mg | 0% |
| 322 | Grapefruit juice, red, not fortified, not from concentrate, refrigerated | Fruits and Fruit Juices | 0.03 mg | 0% |
| 323 | Grapes, green, seedless, raw | Fruits and Fruit Juices | 0.03 mg | 0% |
| 324 | Grapes, green, seedless, raw | Fruits and Fruit Juices | 0.03 mg | 0% |
| 325 | Apples, gala, with skin, raw | Fruits and Fruit Juices | 0.02 mg | 0% |
| 326 | Apples, granny smith, with skin, raw | Fruits and Fruit Juices | 0.02 mg | 0% |
| 327 | Egg, white, raw, frozen, pasteurized | Dairy and Egg Products | 0.02 mg | 0% |
| 328 | Oil, coconut | Fats and Oils | 0.02 mg | 0% |
| 329 | Apples, red delicious, with skin, raw | Fruits and Fruit Juices | 0.02 mg | 0% |
| 330 | Apples, honeycrisp, with skin, raw | Fruits and Fruit Juices | 0.02 mg | 0% |
| 331 | Apples, granny smith, with skin, raw | Fruits and Fruit Juices | 0.02 mg | 0% |
| 332 | Apples, gala, with skin, raw | Fruits and Fruit Juices | 0.02 mg | 0% |
| 333 | Apples, fuji, with skin, raw | Fruits and Fruit Juices | 0.02 mg | 0% |
| 334 | Apples, red delicious, with skin, raw | Fruits and Fruit Juices | 0.02 mg | 0% |
| 335 | Apples, honeycrisp, with skin, raw | Fruits and Fruit Juices | 0.02 mg | 0% |
| 336 | Grape juice, white, with added vitamin C, from concentrate, shelf stable | Fruits and Fruit Juices | 0.02 mg | 0% |
| 337 | Apples, fuji, with skin, raw | Fruits and Fruit Juices | 0.02 mg | 0% |
| 338 | Sugars, granulated | Sweets | 0.01 mg | 0% |
| 339 | Sugars, granulated | Sweets | 0.01 mg | 0% |
| 340 | Applesauce, unsweetened, with added vitamin C | Fruits and Fruit Juices | 0.00 mg | 0% |
| 341 | Applesauce, unsweetened, with added vitamin C | Fruits and Fruit Juices | 0.00 mg | 0% |
| 342 | Apple juice, with added vitamin C, from concentrate, shelf stable | Fruits and Fruit Juices | 0.00 mg | 0% |
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