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 4101–4150 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4101 | Peas, edible-podded, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
| 4102 | Vegetables, mixed, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
| 4103 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
| 4104 | Potatoes, baked, skin only, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
| 4105 | Okra, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
| 4106 | Potatoes, baked, skin, without salt | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
| 4107 | Lima beans, immature seeds, frozen, fordhook, unprepared | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
| 4108 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 0.49 mg | 4% | USDA_SR |
| 4109 | Rice, white, long-grain, regular, unenriched, cooked without salt | Cereal Grains and Pasta | 0.49 mg | 4% | USDA_SR |
| 4110 | Rice, white, long-grain, regular, cooked, enriched, with salt | Cereal Grains and Pasta | 0.49 mg | 4% | USDA_SR |
| 4111 | Rice, white, long-grain, precooked or instant, enriched, prepared | Cereal Grains and Pasta | 0.49 mg | 4% | USDA_SR |
| 4112 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
| 4113 | Okra, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
| 4114 | Artichokes, (globe or french), raw | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
| 4115 | APPLEBEE'S, french fries | Restaurant Foods | 0.49 mg | 4% | USDA_SR |
| 4116 | Rice, white, long-grain, regular, cooked, unenriched, with salt | Cereal Grains and Pasta | 0.49 mg | 4% | USDA_SR |
| 4117 | Rice, white, long-grain, regular, enriched, cooked | Cereal Grains and Pasta | 0.49 mg | 4% | USDA_SR |
| 4118 | Frozen yogurts, chocolate, soft-serve | Sweets | 0.49 mg | 4% | USDA_SR |
| 4119 | Drumstick leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
| 4120 | Drumstick leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.49 mg | 4% | USDA_SR |
| 4121 | Blueberries, dried, sweetened | Fruits and Fruit Juices | 0.49 mg | 4% | USDA_SR |
| 4122 | Frozen yogurts, chocolate, nonfat milk, sweetened without sugar | Sweets | 0.49 mg | 4% | USDA_SR |
| 4123 | Candies, KRACKEL Chocolate Bar | Sweets | 0.49 mg | 4% | USDA_SR |
| 4124 | Candies, NESTLE, BIT-O'-HONEY Candy Chews | Sweets | 0.49 mg | 4% | USDA_SR |
| 4125 | Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, prepared with water | Babyfoods | 0.49 mg | 4% | CNF |
| 4126 | Cookie, chocolate sandwich, cream filling, reduced fat | Baked Products | 0.49 mg | 4% | CNF |
| 4127 | Blueberry, dried, sweetened | Fruits and fruit juices | 0.49 mg | 4% | CNF |
| 4128 | Dessert, frozen yogourt, flavours not chocolate, skim milk, with artificial sweetener | Sweets | 0.49 mg | 4% | CNF |
| 4129 | Yogourt, fruit flavoured, fat free (0-0.5% M.F.), with added fibre and Vitamin D | Dairy and Egg Products | 0.49 mg | 4% | CNF |
| 4130 | Dessert, pudding, rice, with raisins, homemade | Sweets | 0.49 mg | 4% | CNF |
| 4131 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker | Breakfast cereals | 0.49 mg | 4% | CNF |
| 4132 | Artichoke, canned | Vegetables and Vegetable Products | 0.49 mg | 4% | CNF |
| 4133 | Vegetables, mixed, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% | CNF |
| 4134 | Spinach, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% | CNF |
| 4135 | Potato, skin, baked, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% | CNF |
| 4136 | Peas, edible-podded (snow peas), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% | CNF |
| 4137 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% | CNF |
| 4138 | Drumstick (horseradish-tree), leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% | CNF |
| 4139 | Dessert, frozen yogourt, chocolate, skim milk, with artificial sweetener | Sweets | 0.49 mg | 4% | CNF |
| 4140 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 0.49 mg | 4% | CNF |
| 4141 | Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker | Breakfast cereals | 0.49 mg | 4% | CNF |
| 4142 | Grains, rice, white, long-grain, regular, cooked, salted | Cereals, Grains and Pasta | 0.49 mg | 4% | CNF |
| 4143 | Grains, rice, white, long-grain, regular, cooked | Cereals, Grains and Pasta | 0.49 mg | 4% | CNF |
| 4144 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, prepared | Cereals, Grains and Pasta | 0.49 mg | 4% | CNF |
| 4145 | Dessert, frozen yogourt, chocolate, soft-serve | Sweets | 0.49 mg | 4% | CNF |
| 4146 | Candies, bars, Krackel | Sweets | 0.49 mg | 4% | CNF |
| 4147 | Candies, bars, Bit-O-Honey candy chews | Sweets | 0.49 mg | 4% | CNF |
| 4148 | Cracker, standard snack-type | Baked Products | 0.49 mg | 4% | CNF |
| 4149 | Phyllo dough | Baked Products | 0.49 mg | 4% | CNF |
| 4150 | Pie, lemon meringue, commercial | Baked Products | 0.49 mg | 4% | CNF |
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