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 3501–3550 of 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3501 | Apricots, canned, light syrup pack, with skin, solids and liquids | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3502 | Apricots, canned, juice pack, with skin, solids and liquids | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3503 | Apricots, canned, water pack, without skin, solids and liquids | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3504 | Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils | Fats and Oils | 0.11 mg | 1% |
| 3505 | Vanilla extract | Spices and Herbs | 0.11 mg | 1% |
| 3506 | Beverages, Acai berry drink, fortified | Beverages | 0.11 mg | 1% |
| 3507 | Grapes, muscadine, raw | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3508 | Gooseberries, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3509 | Figs, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3510 | Figs, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3511 | Figs, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3512 | CAMPBELL'S, Cream of Mushroom Soup, condensed | Soups, Sauces, and Gravies | 0.11 mg | 1% |
| 3513 | Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy | Fats and Oils | 0.11 mg | 1% |
| 3514 | Babyfood, vegetables, sweet potatoes, junior | Baby Foods | 0.11 mg | 1% |
| 3515 | Alcoholic beverages, wine, rose | Beverages | 0.11 mg | 1% |
| 3516 | Elderberries, raw | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3517 | Apricots, canned, heavy syrup pack, with skin, solids and liquids | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3518 | Apricots, canned, water pack, with skin, solids and liquids | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3519 | Salad dressing, mayonnaise, imitation, soybean without cholesterol | Fats and Oils | 0.11 mg | 1% |
| 3520 | Salad dressing, mayonnaise, imitation, soybean | Fats and Oils | 0.11 mg | 1% |
| 3521 | Babyfood, fruit, peaches, junior | Baby Foods | 0.11 mg | 1% |
| 3522 | Babyfood, fruit, peaches, strained | Baby Foods | 0.11 mg | 1% |
| 3523 | Soup, cream of mushroom, canned, condensed | Soups, Sauces, and Gravies | 0.11 mg | 1% |
| 3524 | Tomato juice, canned, without salt added | Vegetables and Vegetable Products | 0.11 mg | 1% |
| 3525 | Mustard spinach, (tendergreen), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.11 mg | 1% |
| 3526 | Tomato juice, canned, with salt added | Vegetables and Vegetable Products | 0.11 mg | 1% |
| 3527 | Squash, winter, acorn, cooked, boiled, mashed, with salt | Vegetables and Vegetable Products | 0.11 mg | 1% |
| 3528 | Watercress, raw | Vegetables and Vegetable Products | 0.11 mg | 1% |
| 3529 | Plums, canned, purple, juice pack, solids and liquids | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3530 | Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3531 | Pineapple, frozen, chunks, sweetened | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3532 | Pineapple, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3533 | Persimmons, japanese, raw | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3534 | Peaches, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3535 | Oranges, raw, with peel | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3536 | Salad dressing, caesar, low calorie | Fats and Oils | 0.11 mg | 1% |
| 3537 | Pickle relish, hamburger | Vegetables and Vegetable Products | 0.11 mg | 1% |
| 3538 | Squash, winter, acorn, cooked, boiled, mashed, without salt | Vegetables and Vegetable Products | 0.11 mg | 1% |
| 3539 | Salad dressing, caesar dressing, regular | Fats and Oils | 0.11 mg | 1% |
| 3540 | Frozen novelties, ice type, pineapple-coconut | Sweets | 0.11 mg | 1% |
| 3541 | Candies, HEATH BITES | Sweets | 0.11 mg | 1% |
| 3542 | Mustard spinach, (tendergreen), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.11 mg | 1% |
| 3543 | Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3544 | Jackfruit, canned, syrup pack | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3545 | Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3546 | Limes, raw | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3547 | Mayonnaise, low sodium, low calorie or diet | Fats and Oils | 0.11 mg | 1% |
| 3548 | Candies, confectioner's coating, butterscotch | Sweets | 0.11 mg | 1% |
| 3549 | Apricots, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.11 mg | 1% |
| 3550 | Fruit salad, (pineapple and papaya and banana and guava), tropical, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.11 mg | 1% |
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