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 3551–3600 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3551 | Buckwheat groats, roasted, cooked | Cereal Grains and Pasta | 0.61 mg | 6% | USDA_SR |
| 3552 | Waxgourd, (chinese preserving melon), raw | Vegetables and Vegetable Products | 0.61 mg | 6% | USDA_SR |
| 3553 | Succotash, (corn and limas), raw | Vegetables and Vegetable Products | 0.61 mg | 6% | USDA_SR |
| 3554 | Egg custards, dry mix, prepared with 2% milk | Sweets | 0.61 mg | 6% | USDA_SR |
| 3555 | Babyfood, cereal, wheat, prepared with formula or breast milk | Babyfoods | 0.61 mg | 6% | CNF |
| 3556 | Soup, cream, broccoli, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 0.61 mg | 6% | CNF |
| 3557 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 0.61 mg | 6% | CNF |
| 3558 | Biscuit, plain/buttermilk, dry mix, prepared | Baked Products | 0.61 mg | 6% | CNF |
| 3559 | Tofu, silken, firm | Legumes and Legume Products | 0.61 mg | 6% | CNF |
| 3560 | Fast foods, dessert, cookies, chocolate chip | Fast Foods | 0.61 mg | 6% | CNF |
| 3561 | Grains, buckwheat groats, roasted, cooked | Cereals, Grains and Pasta | 0.61 mg | 6% | CNF |
| 3562 | Dessert, egg custard, dry mix, prepared with 2% milk | Sweets | 0.61 mg | 6% | CNF |
| 3563 | Muffin, corn, homemade, with 2% milk | Baked Products | 0.61 mg | 6% | CNF |
| 3564 | Doughnut (donut), yeast-leavened (honey bun), glazed | Baked Products | 0.61 mg | 6% | CNF |
| 3565 | Mushroom, enoki, raw | Vegetables and Vegetable Products | 0.61 mg | 6% | CNF |
| 3566 | Waxgourd (Chinese preserving melon), raw | Vegetables and Vegetable Products | 0.61 mg | 6% | CNF |
| 3567 | Succotash, raw | Vegetables and Vegetable Products | 0.61 mg | 6% | CNF |
| 3568 | Banana, dehydrated or banana powder | Fruits and fruit juices | 0.61 mg | 6% | CNF |
| 3569 | Soup, cheddar cheese, canned, condensed | Soups, Sauces and Gravies | 0.61 mg | 6% | CNF |
| 3570 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 0.60 mg | 5% | USDA_SR |
| 3571 | Cookies, chocolate chip, dry mix | Baked Products | 0.60 mg | 5% | USDA_SR |
| 3572 | Cake, snack cakes, creme-filled, sponge | Baked Products | 0.60 mg | 5% | USDA_SR |
| 3573 | Bread, cornbread, prepared from recipe, made with low fat (2%) milk | Baked Products | 0.60 mg | 5% | USDA_SR |
| 3574 | Biscuits, plain or buttermilk, dry mix | Baked Products | 0.60 mg | 5% | USDA_SR |
| 3575 | Fast foods, sundae, hot fudge | Fast Foods | 0.60 mg | 5% | USDA_SR |
| 3576 | Biscuits, mixed grain, refrigerated dough | Baked Products | 0.60 mg | 5% | USDA_SR |
| 3577 | MORI-NU, Tofu, silken, extra firm | Legumes and Legume Products | 0.60 mg | 5% | USDA_SR |
| 3578 | Ice cream sandwich | Dairy and Egg Products | 0.60 mg | 5% | USDA_SR |
| 3579 | Soup, minestrone, canned, chunky, ready-to-serve | Soups, Sauces, and Gravies | 0.60 mg | 5% | USDA_SR |
| 3580 | Soup, ramen noodle, any flavor, dry | Soups, Sauces, and Gravies | 0.60 mg | 5% | USDA_SR |
| 3581 | Soup, minestrone, canned, condensed | Soups, Sauces, and Gravies | 0.60 mg | 5% | USDA_SR |
| 3582 | Yogurt, Greek, plain, lowfat | Dairy and Egg Products | 0.60 mg | 5% | USDA_SR |
| 3583 | Snacks, corn-based, extruded, puffs or twists, cheese-flavor, unenriched | Snacks | 0.60 mg | 5% | USDA_SR |
| 3584 | Nuts, coconut cream, canned, sweetened | Nut and Seed Products | 0.60 mg | 5% | USDA_SR |
| 3585 | Nuts, chestnuts, chinese, boiled and steamed | Nut and Seed Products | 0.60 mg | 5% | USDA_SR |
| 3586 | Asparagus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.60 mg | 5% | USDA_SR |
| 3587 | Rice mix, white and wild, flavored, unprepared | Meals, Entrees, and Side Dishes | 0.60 mg | 5% | USDA_SR |
| 3588 | Alcoholic beverage, tequila sunrise, canned | Beverages | 0.60 mg | 5% | USDA_SR |
| 3589 | Drumstick leaves, raw | Vegetables and Vegetable Products | 0.60 mg | 5% | USDA_SR |
| 3590 | Asparagus, cooked, boiled, drained | Vegetables and Vegetable Products | 0.60 mg | 5% | USDA_SR |
| 3591 | Yogourt, plain, rich/Mediterranean style (6-9% M.F.), Vitamin D added | Dairy and Egg Products | 0.60 mg | 5% | CNF |
| 3592 | Dessert, frozen, ice cream sandwich | Sweets | 0.60 mg | 5% | CNF |
| 3593 | Yogourt, plain, fresh cheese-type (quark), fat free, no salt added | Dairy and Egg Products | 0.60 mg | 5% | CNF |
| 3594 | Yogourt, plain, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 0.60 mg | 5% | CNF |
| 3595 | Asparagus, boiled, drained, with salt | Vegetables and Vegetable Products | 0.60 mg | 5% | CNF |
| 3596 | Mountain sorrel, native, leaves, raw | Vegetables and Vegetable Products | 0.60 mg | 5% | CNF |
| 3597 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 0.60 mg | 5% | CNF |
| 3598 | Tofu, silken, extra firm | Legumes and Legume Products | 0.60 mg | 5% | CNF |
| 3599 | Fast foods, side dish, potato, baked, topped with cheese sauce and broccoli | Fast Foods | 0.60 mg | 5% | CNF |
| 3600 | Fast foods, dessert, sundae, hot fudge | Fast Foods | 0.60 mg | 5% | CNF |
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