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 3701–3750 of 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3701 | Pears, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.08 mg | 1% |
| 3702 | Peaches, spiced, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 0.08 mg | 1% |
| 3703 | Alcoholic beverage, wine, light | Beverages | 0.08 mg | 1% |
| 3704 | Alcoholic beverage, wine, cooking | Beverages | 0.08 mg | 1% |
| 3705 | Babyfood, juice, apple-sweet potato | Baby Foods | 0.08 mg | 1% |
| 3706 | Fruit juice smoothie, NAKED JUICE, strawberry banana | Fruits and Fruit Juices | 0.08 mg | 1% |
| 3707 | Fruit juice smoothie, ODWALLA, strawberry banana | Fruits and Fruit Juices | 0.08 mg | 1% |
| 3708 | Kiwifruit, ZESPRI SunGold, raw | Fruits and Fruit Juices | 0.08 mg | 1% |
| 3709 | Pineapple, raw, traditional varieties | Fruits and Fruit Juices | 0.08 mg | 1% |
| 3710 | Pears, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.08 mg | 1% |
| 3711 | Fruit cocktail, canned, heavy syrup, drained | Fruits and Fruit Juices | 0.08 mg | 1% |
| 3712 | Rhubarb, frozen, cooked, with sugar | Fruits and Fruit Juices | 0.08 mg | 1% |
| 3713 | Rambutan, canned, syrup pack | Fruits and Fruit Juices | 0.08 mg | 1% |
| 3714 | Lime juice, raw | Fruits and Fruit Juices | 0.08 mg | 1% |
| 3715 | Babyfood, fruit supreme dessert | Baby Foods | 0.08 mg | 1% |
| 3716 | Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS | Fruits and Fruit Juices | 0.08 mg | 1% |
| 3717 | Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.08 mg | 1% |
| 3718 | Pummelo, raw | Fruits and Fruit Juices | 0.08 mg | 1% |
| 3719 | Babyfood, juice, pear | Baby Foods | 0.08 mg | 1% |
| 3720 | Alcoholic beverage, wine, dessert, dry | Beverages | 0.07 mg | 1% |
| 3721 | Alcoholic beverage, distilled, rum, 80 proof | Beverages | 0.07 mg | 1% |
| 3722 | Beverages, Whiskey sour mix, bottled | Beverages | 0.07 mg | 1% |
| 3723 | Grapes, red or green (European type, such as Thompson seedless), raw | Fruits and Fruit Juices | 0.07 mg | 1% |
| 3724 | Grapefruit, raw, white, California | Fruits and Fruit Juices | 0.07 mg | 1% |
| 3725 | Grapefruit, raw, white, all areas | Fruits and Fruit Juices | 0.07 mg | 1% |
| 3726 | Grapefruit, raw, pink and red, Florida | Fruits and Fruit Juices | 0.07 mg | 1% |
| 3727 | Grapefruit, raw, pink and red, California and Arizona | Fruits and Fruit Juices | 0.07 mg | 1% |
| 3728 | Grapefruit, raw, pink and red, all areas | Fruits and Fruit Juices | 0.07 mg | 1% |
| 3729 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.07 mg | 1% |
| 3730 | Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids | Fruits and Fruit Juices | 0.07 mg | 1% |
| 3731 | Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt | Breakfast Cereals | 0.07 mg | 1% |
| 3732 | Beverages, Fruit punch drink, frozen concentrate | Beverages | 0.07 mg | 1% |
| 3733 | Cherries, sour, red, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 0.07 mg | 1% |
| 3734 | Cherries, sour, red, canned, water pack, solids and liquids | Fruits and Fruit Juices | 0.07 mg | 1% |
| 3735 | Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 0.07 mg | 1% |
| 3736 | Blueberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 0.07 mg | 1% |
| 3737 | Yokan, prepared from adzuki beans and sugar | Legumes and Legume Products | 0.07 mg | 1% |
| 3738 | Whiskey sour mix, bottled, with added potassium and sodium | Beverages | 0.07 mg | 1% |
| 3739 | Cranberry juice cocktail, frozen concentrate | Beverages | 0.07 mg | 1% |
| 3740 | Salad dressing, mayonnaise, light | Fats and Oils | 0.07 mg | 1% |
| 3741 | Beverages, carbonated, grape soda | Beverages | 0.07 mg | 1% |
| 3742 | Carbonated beverage, cream soda | Beverages | 0.07 mg | 1% |
| 3743 | Beverages, chocolate almond milk, unsweetened, shelf-stable, fortified with vitamin D2 and E | Beverages | 0.07 mg | 1% |
| 3744 | Alcoholic beverage, wine, dessert, sweet | Beverages | 0.07 mg | 1% |
| 3745 | Grape juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 0.07 mg | 1% |
| 3746 | Grape juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 0.07 mg | 1% |
| 3747 | Grapefruit, raw, white, Florida | Fruits and Fruit Juices | 0.07 mg | 1% |
| 3748 | Grapefruit, raw, pink and red and white, all areas | Fruits and Fruit Juices | 0.07 mg | 1% |
| 3749 | Cake, angelfood, commercially prepared | Baked Products | 0.07 mg | 1% |
| 3750 | Margarine-like, vegetable oil spread, fat-free, tub | Fats and Oils | 0.07 mg | 1% |
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