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 4201–4250 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4201 | Pie, banana cream, homemade | Baked Products | 0.48 mg | 4% | CNF |
| 4202 | Beverage mix, chocolate flavour, powder, with whole milk | Beverages | 0.48 mg | 4% | CNF |
| 4203 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 0.48 mg | 4% | CNF |
| 4204 | Beans, snap, yellow, frozen, boiled, with salt | Vegetables and Vegetable Products | 0.48 mg | 4% | CNF |
| 4205 | Corn pudding , homemade | Vegetables and Vegetable Products | 0.48 mg | 4% | CNF |
| 4206 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 0.48 mg | 4% | CNF |
| 4207 | Milk shake, chocolate, thick | Beverages | 0.48 mg | 4% | CNF |
| 4208 | Milk, fluid, partly skimmed, 2% M.F. | Dairy and Egg Products | 0.48 mg | 4% | CNF |
| 4209 | Yogurt, Greek, plain, whole milk | Dairy and Egg Products | 0.47 mg | 4% | USDA_FF |
| 4210 | Pie, coconut creme, commercially prepared | Baked Products | 0.47 mg | 4% | USDA_SR |
| 4211 | Sauce, white, thin, prepared-from-recipe, with butter | Soups, Sauces, and Gravies | 0.47 mg | 4% | USDA_SR |
| 4212 | Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mix | Meals, Entrees, and Side Dishes | 0.47 mg | 4% | USDA_SR |
| 4213 | Sorghum flour, refined, unenriched | Cereal Grains and Pasta | 0.47 mg | 4% | USDA_SR |
| 4214 | Soup, bean with frankfurters, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.47 mg | 4% | USDA_SR |
| 4215 | Cookies, chocolate chip, commercially prepared, special dietary | Baked Products | 0.47 mg | 4% | USDA_SR |
| 4216 | Cheese, cottage, nonfat, uncreamed, dry, large or small curd | Dairy and Egg Products | 0.47 mg | 4% | USDA_SR |
| 4217 | Babyfood, vegetables, peas, strained | Baby Foods | 0.47 mg | 4% | USDA_SR |
| 4218 | Broadbeans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.47 mg | 4% | USDA_SR |
| 4219 | Frozen novelties, ice type, sugar free, orange, cherry, and grape POPSICLE pops | Sweets | 0.47 mg | 4% | USDA_SR |
| 4220 | Potatoes, hash brown, home-prepared | Vegetables and Vegetable Products | 0.47 mg | 4% | USDA_SR |
| 4221 | Arugula, raw | Vegetables and Vegetable Products | 0.47 mg | 4% | USDA_SR |
| 4222 | Broadbeans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 4% | USDA_SR |
| 4223 | Asparagus, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.47 mg | 4% | USDA_SR |
| 4224 | Bamboo shoots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.47 mg | 4% | USDA_SR |
| 4225 | Asparagus, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.47 mg | 4% | USDA_SR |
| 4226 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.47 mg | 4% | USDA_SR |
| 4227 | Raspberries, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.47 mg | 4% | USDA_SR |
| 4228 | Pectin, unsweetened, dry mix | Sweets | 0.47 mg | 4% | USDA_SR |
| 4229 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 4% | USDA_SR |
| 4230 | Bamboo shoots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 4% | USDA_SR |
| 4231 | Succotash, (corn and limas), frozen, unprepared | Vegetables and Vegetable Products | 0.47 mg | 4% | USDA_SR |
| 4232 | Frozen novelties, ice type, pop, with low calorie sweetener | Sweets | 0.47 mg | 4% | USDA_SR |
| 4233 | Schar, Gluten-Free, Wheat-Free, Classic White Bread | Baked Products | 0.47 mg | 4% | USDA_SR |
| 4234 | Milk dessert, frozen, milk-fat free, chocolate | Sweets | 0.47 mg | 4% | USDA_SR |
| 4235 | Desserts, flan, caramel custard, prepared-from-recipe | Sweets | 0.47 mg | 4% | USDA_SR |
| 4236 | Ice creams, vanilla, rich | Sweets | 0.47 mg | 4% | USDA_SR |
| 4237 | Babyfood, cereal, wheat, with milk powder, prepared with water | Babyfoods | 0.47 mg | 4% | CNF |
| 4238 | Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil) unsalted | Fats and Oils | 0.47 mg | 4% | CNF |
| 4239 | Soup, split pea, ready-to-serve | Soups, Sauces and Gravies | 0.47 mg | 4% | CNF |
| 4240 | Soup, lentil, ready-to-serve | Soups, Sauces and Gravies | 0.47 mg | 4% | CNF |
| 4241 | Hot chocolate, mix, powder, prepared with 2% milk | Beverages | 0.47 mg | 4% | CNF |
| 4242 | Raspberry, wild, raw | Fruits and fruit juices | 0.47 mg | 4% | CNF |
| 4243 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 4% | CNF |
| 4244 | Broadbeans (fava beans), fresh, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 4% | CNF |
| 4245 | Bamboo shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 4% | CNF |
| 4246 | Asparagus, canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 0.47 mg | 4% | CNF |
| 4247 | Dessert, flan, caramel custard, homemade | Sweets | 0.47 mg | 4% | CNF |
| 4248 | Dessert, frozen, POPSICLE pop (orange, cherry, grape), sugar free | Sweets | 0.47 mg | 4% | CNF |
| 4249 | Dessert, frozen, pop, with artificial sweetener | Sweets | 0.47 mg | 4% | CNF |
| 4250 | Dessert, frozen, made with skim milk, chocolate | Sweets | 0.47 mg | 4% | CNF |
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