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 3451–3500 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3451 | Noodles, egg, spinach, enriched, cooked | Cereal Grains and Pasta | 0.63 mg | 6% | USDA_SR |
| 3452 | Pasta, fresh-refrigerated, spinach, cooked | Cereal Grains and Pasta | 0.63 mg | 6% | USDA_SR |
| 3453 | Cauliflower, green, cooked, with salt | Vegetables and Vegetable Products | 0.63 mg | 6% | USDA_SR |
| 3454 | Cauliflower, green, cooked, no salt added | Vegetables and Vegetable Products | 0.63 mg | 6% | USDA_SR |
| 3455 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.63 mg | 6% | USDA_SR |
| 3456 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.63 mg | 6% | USDA_SR |
| 3457 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.63 mg | 6% | USDA_SR |
| 3458 | Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.63 mg | 6% | USDA_SR |
| 3459 | Lasagna, cheese, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.63 mg | 6% | USDA_SR |
| 3460 | Pasta, gluten-free, corn, cooked | Cereal Grains and Pasta | 0.63 mg | 6% | USDA_SR |
| 3461 | Frostings, chocolate, creamy, dry mix, prepared with margarine | Sweets | 0.63 mg | 6% | USDA_SR |
| 3462 | Beverages, almond milk, sweetened, vanilla flavor, ready-to-drink | Beverages | 0.63 mg | 6% | USDA_SR |
| 3463 | Arrowroot, raw | Vegetables and Vegetable Products | 0.63 mg | 6% | USDA_SR |
| 3464 | Succotash, (corn and limas), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.63 mg | 6% | USDA_SR |
| 3465 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.63 mg | 6% | USDA_SR |
| 3466 | Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 0.63 mg | 6% | USDA_SR |
| 3467 | Frozen novelties, ice cream type, chocolate or caramel covered, with nuts | Sweets | 0.63 mg | 6% | USDA_SR |
| 3468 | Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil | Vegetables and Vegetable Products | 0.63 mg | 6% | USDA_SR |
| 3469 | Lasagna, cheese, frozen, unprepared | Mixed Dishes | 0.63 mg | 6% | CNF |
| 3470 | Chickpeas (garbanzo beans, bengal gram), canned, drained solids | Legumes and Legume Products | 0.63 mg | 6% | CNF |
| 3471 | Stir fry with tofu | Mixed Dishes | 0.63 mg | 6% | CNF |
| 3472 | Restaurant, Chinese, noodles, crunchy | Cereals, Grains and Pasta | 0.63 mg | 6% | CNF |
| 3473 | Granola bar, cereal bar, fruit-filled, all flavours | Baked Products | 0.63 mg | 6% | CNF |
| 3474 | Tomato products, canned paste, with salt | Vegetables and Vegetable Products | 0.63 mg | 6% | CNF |
| 3475 | Succotash, boiled, drained, with salt | Vegetables and Vegetable Products | 0.63 mg | 6% | CNF |
| 3476 | Dessert, frozen, ice cream, chocolate or caramel covered, with nuts | Sweets | 0.63 mg | 6% | CNF |
| 3477 | Arrowroot, raw | Vegetables and Vegetable Products | 0.63 mg | 6% | CNF |
| 3478 | Pasta, egg noodles, spinach, enriched, cooked | Cereals, Grains and Pasta | 0.63 mg | 6% | CNF |
| 3479 | Pasta, fresh-refrigerated, spinach, cooked | Cereals, Grains and Pasta | 0.63 mg | 6% | CNF |
| 3480 | Grains, rice, brown, long-grain, cooked | Cereals, Grains and Pasta | 0.63 mg | 6% | CNF |
| 3481 | Pasta, corn, cooked | Cereals, Grains and Pasta | 0.63 mg | 6% | CNF |
| 3482 | Icing (frosting), chocolate, creamy, dry mix, prepared with margarine | Sweets | 0.63 mg | 6% | CNF |
| 3483 | Sweets, syrups. table blends, cane and 15% maple | Sweets | 0.63 mg | 6% | CNF |
| 3484 | Sweet roll, cheese | Baked Products | 0.63 mg | 6% | CNF |
| 3485 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.63 mg | 6% | CNF |
| 3486 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained | Vegetables and Vegetable Products | 0.63 mg | 6% | CNF |
| 3487 | Beans, lima, baby, frozen, unprepared | Vegetables and Vegetable Products | 0.63 mg | 6% | CNF |
| 3488 | Cauliflower, green, boiled, with salt | Vegetables and Vegetable Products | 0.63 mg | 6% | CNF |
| 3489 | Cauliflower, green, boiled | Vegetables and Vegetable Products | 0.63 mg | 6% | CNF |
| 3490 | Tomato products, canned, paste, no added salt | Vegetables and Vegetable Products | 0.63 mg | 6% | CNF |
| 3491 | Succotash, boiled, drained | Vegetables and Vegetable Products | 0.63 mg | 6% | CNF |
| 3492 | Corn, sweet, frozen, kernels on the cob, boiled, drained | Vegetables and Vegetable Products | 0.63 mg | 6% | CNF |
| 3493 | Hot chocolate, cocoa, homemade, prepared with 2% milk | Beverages | 0.63 mg | 6% | CNF |
| 3494 | Mushroom, king oyster | Vegetables and Vegetable Products | 0.63 mg | 6% | USDA_FF |
| 3495 | Beans, pinto, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.62 mg | 6% | USDA_FF |
| 3496 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 0.62 mg | 6% | USDA_FF |
| 3497 | Cookies, oatmeal, soft, with raisins | Baked Products | 0.62 mg | 6% | USDA_FF |
| 3498 | Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium | Legumes and Legume Products | 0.62 mg | 6% | USDA_SR |
| 3499 | Beans, kidney, red, mature seeds, canned, solids and liquids | Legumes and Legume Products | 0.62 mg | 6% | USDA_SR |
| 3500 | Pancakes, buttermilk, prepared from recipe | Baked Products | 0.62 mg | 6% | USDA_SR |
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