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 4051–4100 of 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4051 | Alcoholic beverage, distilled, whiskey, 86 proof | Beverages | 0.02 mg | 0% |
| 4052 | Beverages, fruit juice drink, reduced sugar, with vitamin E added | Beverages | 0.02 mg | 0% |
| 4053 | Beverages, Fruit punch drink, frozen concentrate, prepared with water | Beverages | 0.02 mg | 0% |
| 4054 | Beverages, OCEAN SPRAY, Light Cranberry, Concord Grape | Beverages | 0.02 mg | 0% |
| 4055 | Beverages, OCEAN SPRAY, Light Cranberry | Beverages | 0.02 mg | 0% |
| 4056 | Beverages, AMBER, hard cider | Beverages | 0.02 mg | 0% |
| 4057 | Beverages, cranberry-apple juice drink, bottled | Beverages | 0.02 mg | 0% |
| 4058 | Beverages, OCEAN SPRAY, Light Cranberry and Raspberry Flavored Juice | Beverages | 0.02 mg | 0% |
| 4059 | Apple juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 0.02 mg | 0% |
| 4060 | Cranberry juice cocktail, frozen concentrate, prepared with water | Beverages | 0.02 mg | 0% |
| 4061 | Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate, prepared with water | Beverages | 0.02 mg | 0% |
| 4062 | Margarine Spread, 40-49% fat, tub | Fats and Oils | 0.02 mg | 0% |
| 4063 | Babyfood, fruit, applesauce, strained | Baby Foods | 0.02 mg | 0% |
| 4064 | Babyfood, apples, dices, toddler | Baby Foods | 0.02 mg | 0% |
| 4065 | Beverages, tea, black, brewed, prepared with tap water | Beverages | 0.02 mg | 0% |
| 4066 | Lemonade, frozen concentrate, white, prepared with water | Beverages | 0.02 mg | 0% |
| 4067 | Beverages, Cranberry juice cocktail | Beverages | 0.02 mg | 0% |
| 4068 | Beverages, Orange juice, light, No pulp | Beverages | 0.02 mg | 0% |
| 4069 | Leavening agents, baking powder, double-acting, straight phosphate | Baked Products | 0.02 mg | 0% |
| 4070 | Beverages, OCEAN SPRAY, Cran Pomegranate | Beverages | 0.02 mg | 0% |
| 4071 | Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener | Beverages | 0.02 mg | 0% |
| 4072 | Beverages, OCEAN SPRAY, Cran Raspberry Juice Drink | Beverages | 0.02 mg | 0% |
| 4073 | Beverages, OCEAN SPRAY, Cranberry-Apple Juice Drink, bottled | Beverages | 0.02 mg | 0% |
| 4074 | Beverages, coffee, brewed, prepared with tap water | Beverages | 0.02 mg | 0% |
| 4075 | Beverages, coffee, brewed, prepared with tap water, decaffeinated | Beverages | 0.02 mg | 0% |
| 4076 | Beverages, coffee, brewed, breakfast blend | Beverages | 0.02 mg | 0% |
| 4077 | Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D | Fats and Oils | 0.02 mg | 0% |
| 4078 | Margarine,spread, 35-39% fat, tub | Fats and Oils | 0.02 mg | 0% |
| 4079 | Oil, coconut | Fats and Oils | 0.02 mg | 0% |
| 4080 | Babyfood, fruit, applesauce and pineapple, strained | Baby Foods | 0.02 mg | 0% |
| 4081 | Cream substitute, liquid, with lauric acid oil and sodium caseinate | Dairy and Egg Products | 0.02 mg | 0% |
| 4082 | Cream substitute, liquid, with hydrogenated vegetable oil and soy protein | Dairy and Egg Products | 0.02 mg | 0% |
| 4083 | Puddings, lemon, dry mix, regular, with added oil, potassium, sodium | Sweets | 0.02 mg | 0% |
| 4084 | Fluid replacement, electrolyte solution (include PEDIALYTE) | Baby Foods | 0.02 mg | 0% |
| 4085 | Salad dressing, sweet and sour | Fats and Oils | 0.02 mg | 0% |
| 4086 | Syrups, corn, high-fructose | Sweets | 0.02 mg | 0% |
| 4087 | Frozen novelties, ice type, lime | Sweets | 0.02 mg | 0% |
| 4088 | Frostings, white, fluffy, dry mix, prepared with water | Sweets | 0.02 mg | 0% |
| 4089 | Frostings, cream cheese-flavor, ready-to-eat | Sweets | 0.02 mg | 0% |
| 4090 | Puddings, vanilla, dry mix, regular | Sweets | 0.02 mg | 0% |
| 4091 | Pickles, cucumber, sour | Vegetables and Vegetable Products | 0.02 mg | 0% |
| 4092 | Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with salt | Fats and Oils | 0.02 mg | 0% |
| 4093 | Margarine-like, butter-margarine blend, 80% fat, stick, without salt | Fats and Oils | 0.02 mg | 0% |
| 4094 | Beverages, Orange juice drink | Beverages | 0.02 mg | 0% |
| 4095 | Candies, MARS SNACKFOOD US, SKITTLES Original Bite Size Candies | Sweets | 0.02 mg | 0% |
| 4096 | Puddings, lemon, dry mix, regular | Sweets | 0.02 mg | 0% |
| 4097 | Pickles, cucumber, sour, low sodium | Vegetables and Vegetable Products | 0.02 mg | 0% |
| 4098 | Guava nectar, with sucralose, canned | Fruits and Fruit Juices | 0.02 mg | 0% |
| 4099 | Guanabana nectar, canned | Fruits and Fruit Juices | 0.02 mg | 0% |
| 4100 | Peach nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 0.02 mg | 0% |
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