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 4001–4050 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4001 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 0.51 mg | 5% | CNF |
| 4002 | Coffee substitute, cereal grain beverage, powder | Beverages | 0.51 mg | 5% | CNF |
| 4003 | Nuts, acorns, raw | Nuts and Seeds | 0.51 mg | 5% | CNF |
| 4004 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 0.51 mg | 5% | CNF |
| 4005 | Vegetables, mixed, canned, solids and liquid | Vegetables and Vegetable Products | 0.51 mg | 5% | CNF |
| 4006 | Taro shoots, raw | Vegetables and Vegetable Products | 0.51 mg | 5% | CNF |
| 4007 | Tangerine (mandarin), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.51 mg | 5% | CNF |
| 4008 | Coffee whitener (non dairy), powdered | Dairy and Egg Products | 0.51 mg | 5% | CNF |
| 4009 | Cheese, cottage, (2% M.F.) | Dairy and Egg Products | 0.51 mg | 5% | CNF |
| 4010 | Cheese, cream | Dairy and Egg Products | 0.51 mg | 5% | CNF |
| 4011 | Doughnuts, cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 0.50 mg | 5% | USDA_SR |
| 4012 | Cookies, chocolate chip, refrigerated dough | Baked Products | 0.50 mg | 5% | USDA_SR |
| 4013 | Bread, boston brown, canned | Baked Products | 0.50 mg | 5% | USDA_SR |
| 4014 | Snacks, vegetable chips, made from garden vegetables | Snacks | 0.50 mg | 5% | USDA_SR |
| 4015 | Waffles, gluten-free, frozen, ready-to-heat | Baked Products | 0.50 mg | 5% | USDA_SR |
| 4016 | Sour cream, fat free | Dairy and Egg Products | 0.50 mg | 5% | USDA_SR |
| 4017 | Sour cream, light | Dairy and Egg Products | 0.50 mg | 5% | USDA_SR |
| 4018 | Cheese, cream | Dairy and Egg Products | 0.50 mg | 5% | USDA_SR |
| 4019 | McDONALD'S, McFLURRY with OREO cookies | Fast Foods | 0.50 mg | 5% | USDA_SR |
| 4020 | Fast foods, vanilla, light, soft-serve ice cream, with cone | Fast Foods | 0.50 mg | 5% | USDA_SR |
| 4021 | Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry | Breakfast Cereals | 0.50 mg | 5% | USDA_SR |
| 4022 | Biscuits, plain or buttermilk, refrigerated dough, higher fat | Baked Products | 0.50 mg | 5% | USDA_SR |
| 4023 | Light Ice Cream, soft serve, blended with cookie pieces | Fast Foods | 0.50 mg | 5% | USDA_SR |
| 4024 | McDONALD'S, Vanilla Reduced Fat Ice Cream Cone | Fast Foods | 0.50 mg | 5% | USDA_SR |
| 4025 | Cookie, vanilla with caramel, coconut, and chocolate coating | Baked Products | 0.50 mg | 5% | USDA_SR |
| 4026 | Soup, onion, canned, condensed | Soups, Sauces, and Gravies | 0.50 mg | 5% | USDA_SR |
| 4027 | Cream, sour, reduced fat, cultured | Dairy and Egg Products | 0.50 mg | 5% | USDA_SR |
| 4028 | Babyfood, peas, dices, toddler | Baby Foods | 0.50 mg | 5% | USDA_SR |
| 4029 | Fast foods, potato, french fried in vegetable oil | Fast Foods | 0.50 mg | 5% | USDA_SR |
| 4030 | Beet greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.50 mg | 5% | USDA_SR |
| 4031 | KFC, biscuit | Fast Foods | 0.50 mg | 5% | USDA_SR |
| 4032 | Fast food, biscuit | Fast Foods | 0.50 mg | 5% | USDA_SR |
| 4033 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.50 mg | 5% | USDA_SR |
| 4034 | Waterchestnuts, chinese, (matai), raw | Vegetables and Vegetable Products | 0.50 mg | 5% | USDA_SR |
| 4035 | Coriander (cilantro) leaves, raw | Vegetables and Vegetable Products | 0.50 mg | 5% | USDA_SR |
| 4036 | Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares | Snacks | 0.50 mg | 5% | USDA_SR |
| 4037 | Rennin, chocolate, dry mix, prepared with whole milk | Sweets | 0.50 mg | 5% | USDA_SR |
| 4038 | Yautia (tannier), raw | Vegetables and Vegetable Products | 0.50 mg | 5% | USDA_SR |
| 4039 | Spaghetti, protein-fortified, cooked, enriched (n x 6.25) | Cereal Grains and Pasta | 0.50 mg | 5% | USDA_SR |
| 4040 | Beet greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.50 mg | 5% | USDA_SR |
| 4041 | Succotash, (corn and limas), canned, with whole kernel corn, solids and liquids | Vegetables and Vegetable Products | 0.50 mg | 5% | USDA_SR |
| 4042 | Restaurant, Latino, arroz con leche (rice pudding) | Restaurant Foods | 0.50 mg | 5% | USDA_SR |
| 4043 | Fast food, biscuit | Fast Foods | 0.50 mg | 5% | CNF |
| 4044 | Cookie, shortbread, plain, commercial, no sugar added, with artificial sweetener | Baked Products | 0.50 mg | 5% | CNF |
| 4045 | Yogourt, Greek style, plain, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.50 mg | 5% | CNF |
| 4046 | Snacks, vegetable chips | Snacks | 0.50 mg | 5% | CNF |
| 4047 | Spaghetti with cream sauce | Mixed Dishes | 0.50 mg | 5% | CNF |
| 4048 | Cereal, hot, oats, instant: Weight Control, Cinnamon, prepared, Quaker | Breakfast cereals | 0.50 mg | 5% | CNF |
| 4049 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, prepared, Quaker | Breakfast cereals | 0.50 mg | 5% | CNF |
| 4050 | Cake, pound, homemade | Baked Products | 0.50 mg | 5% | CNF |
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