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 3751–3800 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3751 | Candies, fudge, vanilla with nuts | Sweets | 0.56 mg | 5% | USDA_SR |
| 3752 | Beans, pinto, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.56 mg | 5% | CNF |
| 3753 | Cookie, chocolate chip, refrigerated dough, baked | Baked Products | 0.56 mg | 5% | CNF |
| 3754 | Pasta, fresh-refrigerated, plain, cooked | Cereals, Grains and Pasta | 0.56 mg | 5% | CNF |
| 3755 | Candies, fudge, vanilla, with nuts, homemade | Sweets | 0.56 mg | 5% | CNF |
| 3756 | Pancake, plain, homemade | Baked Products | 0.56 mg | 5% | CNF |
| 3757 | Muffin, plain, homemade, made with 2% milk | Baked Products | 0.56 mg | 5% | CNF |
| 3758 | Okara | Legumes and Legume Products | 0.56 mg | 5% | CNF |
| 3759 | Beans, pinto, canned, solids and liquid | Legumes and Legume Products | 0.56 mg | 5% | CNF |
| 3760 | Nuts, coconut milk (liquid from grated meat and water), canned | Nuts and Seeds | 0.56 mg | 5% | CNF |
| 3761 | Kale, raw | Vegetables and Vegetable Products | 0.56 mg | 5% | CNF |
| 3762 | Radish seeds, sprouted, with seed, raw | Vegetables and Vegetable Products | 0.56 mg | 5% | CNF |
| 3763 | Spinach, frozen, unprepared | Vegetables and Vegetable Products | 0.56 mg | 5% | CNF |
| 3764 | Chives, raw | Vegetables and Vegetable Products | 0.56 mg | 5% | CNF |
| 3765 | Cereal, ready to eat, Puffed Rice, unsweenened, Quaker | Breakfast cereals | 0.56 mg | 5% | CNF |
| 3766 | Cream, cereal (half and half), 10% M.F. | Dairy and Egg Products | 0.56 mg | 5% | CNF |
| 3767 | Corn, sweet, yellow and white kernels, fresh, raw | Vegetables and Vegetable Products | 0.56 mg | 5% | USDA_FF |
| 3768 | Cookies, gingersnaps | Baked Products | 0.55 mg | 5% | USDA_SR |
| 3769 | Cookies, fudge, cake-type (includes trolley cakes) | Baked Products | 0.55 mg | 5% | USDA_SR |
| 3770 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.55 mg | 5% | USDA_SR |
| 3771 | Pancakes, gluten-free, frozen, ready-to-heat | Baked Products | 0.55 mg | 5% | USDA_SR |
| 3772 | Macaroni and Cheese, canned, microwavable | Meals, Entrees, and Side Dishes | 0.55 mg | 5% | USDA_SR |
| 3773 | Soup, black bean, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.55 mg | 5% | USDA_SR |
| 3774 | Toaster pastries, brown-sugar-cinnamon | Baked Products | 0.55 mg | 5% | USDA_SR |
| 3775 | Cookies, peanut butter, commercially prepared, soft-type | Baked Products | 0.55 mg | 5% | USDA_SR |
| 3776 | Syrup, NESTLE, chocolate | Sweets | 0.55 mg | 5% | USDA_SR |
| 3777 | Potatoes, o'brien, frozen, prepared | Vegetables and Vegetable Products | 0.55 mg | 5% | USDA_SR |
| 3778 | Frozen novelties, No Sugar Added, FUDGSICLE pops | Sweets | 0.55 mg | 5% | USDA_SR |
| 3779 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.55 mg | 5% | USDA_SR |
| 3780 | DENNY'S, onion rings | Restaurant Foods | 0.55 mg | 5% | USDA_SR |
| 3781 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.55 mg | 5% | USDA_SR |
| 3782 | CRACKER BARREL, onion rings, thick-cut | Restaurant Foods | 0.55 mg | 5% | USDA_SR |
| 3783 | Candies, MARS SNACKFOOD US, 3 MUSKETEERS Bar | Sweets | 0.55 mg | 5% | USDA_SR |
| 3784 | Van's, Gluten Free, Totally Original Pancakes | Baked Products | 0.55 mg | 5% | USDA_SR |
| 3785 | Egg, chicken, Spanish omelet, with onion, peppers, tomatoes and mushrooms | Dairy and Egg Products | 0.55 mg | 5% | CNF |
| 3786 | Beans, lima, baby, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.55 mg | 5% | CNF |
| 3787 | Soup, cheddar cheese, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.55 mg | 5% | CNF |
| 3788 | Soup, cream, asparagus, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.55 mg | 5% | CNF |
| 3789 | Cereal, hot, oats, instant: golden honey with bran, prepared, Quaker | Breakfast cereals | 0.55 mg | 5% | CNF |
| 3790 | Candies, bars, 3 Musketeers | Sweets | 0.55 mg | 5% | CNF |
| 3791 | Toaster pastry, brown sugar and cinnamon | Baked Products | 0.55 mg | 5% | CNF |
| 3792 | Cookie, peanut butter, commercial, soft-type | Baked Products | 0.55 mg | 5% | CNF |
| 3793 | Cookie, ginger snap | Baked Products | 0.55 mg | 5% | CNF |
| 3794 | Cookie, fudge, cake-type | Baked Products | 0.55 mg | 5% | CNF |
| 3795 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil | Vegetables and Vegetable Products | 0.55 mg | 5% | CNF |
| 3796 | Beans, lima, baby, frozen, boiled, drained | Vegetables and Vegetable Products | 0.55 mg | 5% | CNF |
| 3797 | Potato, O'brien, frozen, prepared | Vegetables and Vegetable Products | 0.55 mg | 5% | CNF |
| 3798 | Fig, dried, uncooked | Fruits and fruit juices | 0.55 mg | 5% | CNF |
| 3799 | Cereal, hot, oats, instant: maple and brown sugar, prepared, Quaker | Breakfast cereals | 0.55 mg | 5% | CNF |
| 3800 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 0.54 mg | 5% | USDA_SR |
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