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 3901–3950 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3901 | Dessert, frozen, ice cream, low fat, vanilla, soft serve | Sweets | 0.53 mg | 5% | CNF |
| 3902 | Waffle, plain, frozen, ready-to-heat, toasted | Baked Products | 0.53 mg | 5% | CNF |
| 3903 | Puff pastry, frozen, ready-to-bake | Baked Products | 0.53 mg | 5% | CNF |
| 3904 | Pie, vanilla cream, homemade | Baked Products | 0.53 mg | 5% | CNF |
| 3905 | Corn, sweet, canned, cream style | Vegetables and Vegetable Products | 0.53 mg | 5% | CNF |
| 3906 | Spinach, raw | Vegetables and Vegetable Products | 0.53 mg | 5% | CNF |
| 3907 | Okra (gumbo), frozen, unprepared | Vegetables and Vegetable Products | 0.53 mg | 5% | CNF |
| 3908 | Blackberry, raw | Fruits and fruit juices | 0.53 mg | 5% | CNF |
| 3909 | Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 0.53 mg | 5% | USDA_FF |
| 3910 | MORI-NU, Tofu, silken, soft | Legumes and Legume Products | 0.52 mg | 5% | USDA_SR |
| 3911 | Pancakes, plain, reduced fat | Baked Products | 0.52 mg | 5% | USDA_SR |
| 3912 | Ice cream, soft serve, chocolate | Dairy and Egg Products | 0.52 mg | 5% | USDA_SR |
| 3913 | Pie, egg custard, commercially prepared | Baked Products | 0.52 mg | 5% | USDA_SR |
| 3914 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE (LACTOSE FREE) ready-to-feed, with ARA and DHA | Baby Foods | 0.52 mg | 5% | USDA_SR |
| 3915 | Pasta with Sliced Franks in Tomato Sauce, canned entree | Meals, Entrees, and Side Dishes | 0.52 mg | 5% | USDA_SR |
| 3916 | Infant formula, GERBER, GOOD START 2, PROTECT PLUS, ready-to-feed | Baby Foods | 0.52 mg | 5% | USDA_SR |
| 3917 | Yogurt, Greek, plain, whole milk | Dairy and Egg Products | 0.52 mg | 5% | USDA_SR |
| 3918 | Infant Formula, GERBER GOOD START 2, GENTLE PLUS, ready-to-feed | Baby Foods | 0.52 mg | 5% | USDA_SR |
| 3919 | Infant formula, GERBER, GOOD START, PROTECT PLUS, ready-to-feed | Baby Foods | 0.52 mg | 5% | USDA_SR |
| 3920 | Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 0.52 mg | 5% | USDA_SR |
| 3921 | Nuts, chestnuts, european, raw, unpeeled | Nut and Seed Products | 0.52 mg | 5% | USDA_SR |
| 3922 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 0.52 mg | 5% | USDA_SR |
| 3923 | Onions, welsh, raw | Vegetables and Vegetable Products | 0.52 mg | 5% | USDA_SR |
| 3924 | Mushroom, white, exposed to ultraviolet light, raw | Vegetables and Vegetable Products | 0.52 mg | 5% | USDA_SR |
| 3925 | Mushrooms, white, raw | Vegetables and Vegetable Products | 0.52 mg | 5% | USDA_SR |
| 3926 | Ice creams, french vanilla, soft-serve | Sweets | 0.52 mg | 5% | USDA_SR |
| 3927 | Keikitos (muffins), Latino bakery item | Baked Products | 0.52 mg | 5% | USDA_SR |
| 3928 | Pie crust, deep dish, frozen, baked, made with enriched flour | Baked Products | 0.52 mg | 5% | USDA_SR |
| 3929 | Babyfood, cereal, Rice, with milk powder, prepared with water | Babyfoods | 0.52 mg | 5% | CNF |
| 3930 | Yogourt, vanilla flavoured, fat free, with added Vitamin D and A (0-0.5% M.F.) | Dairy and Egg Products | 0.52 mg | 5% | CNF |
| 3931 | Dessert, frozen, ice cream, soft serve, chocolate | Sweets | 0.52 mg | 5% | CNF |
| 3932 | Yogourt, plain (2-3.9% M.F.) | Dairy and Egg Products | 0.52 mg | 5% | CNF |
| 3933 | Yogourt, plain, low fat, lactose reduced (0.5-1.9% M.F.) | Dairy and Egg Products | 0.52 mg | 5% | CNF |
| 3934 | Yogourt, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.52 mg | 5% | CNF |
| 3935 | Lettuce, spring mix (mesclun) | Vegetables and Vegetable Products | 0.52 mg | 5% | CNF |
| 3936 | Cereal, hot, oats, instant: Dinosaur Eggs, prepared, Quaker | Breakfast cereals | 0.52 mg | 5% | CNF |
| 3937 | Pasta with sliced franks in tomato sauce, canned | Mixed Dishes | 0.52 mg | 5% | CNF |
| 3938 | Tofu, silken, soft | Legumes and Legume Products | 0.52 mg | 5% | CNF |
| 3939 | Dessert, frozen, ice cream, French vanilla, soft serve | Sweets | 0.52 mg | 5% | CNF |
| 3940 | Pie, egg custard, commercial | Baked Products | 0.52 mg | 5% | CNF |
| 3941 | Nuts, European chestnuts (sweet), raw, unpeeled | Nuts and Seeds | 0.52 mg | 5% | CNF |
| 3942 | Mushroom, white, raw | Vegetables and Vegetable Products | 0.52 mg | 5% | CNF |
| 3943 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 0.52 mg | 5% | CNF |
| 3944 | Onion, Welsh, raw | Vegetables and Vegetable Products | 0.52 mg | 5% | CNF |
| 3945 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 0.52 mg | 5% | CNF |
| 3946 | Beans, cannellini, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.52 mg | 5% | USDA_FF |
| 3947 | Mushroom, crimini | Vegetables and Vegetable Products | 0.51 mg | 5% | USDA_FF |
| 3948 | Tomato, paste, canned, without salt added | Vegetables and Vegetable Products | 0.51 mg | 5% | USDA_FF |
| 3949 | Mushrooms, white button | Vegetables and Vegetable Products | 0.51 mg | 5% | USDA_FF |
| 3950 | Mushrooms, white button | Vegetables and Vegetable Products | 0.51 mg | 5% | USDA_FF |
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