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 4251–4300 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4251 | Sweets, pectin, unsweetened, dry mix | Sweets | 0.47 mg | 4% | CNF |
| 4252 | Dessert, pudding, rice, dry mix, prepared with 2% milk | Sweets | 0.47 mg | 4% | CNF |
| 4253 | Dessert, pudding, coconut, dry mix, instant, prepared with 2% milk | Sweets | 0.47 mg | 4% | CNF |
| 4254 | Dessert, frozen, ice cream, vanilla, rich, 16% M.F. | Sweets | 0.47 mg | 4% | CNF |
| 4255 | Bannock | Baked Products | 0.47 mg | 4% | CNF |
| 4256 | Pie, coconut cream, commercial | Baked Products | 0.47 mg | 4% | CNF |
| 4257 | Arugula, raw | Vegetables and Vegetable Products | 0.47 mg | 4% | CNF |
| 4258 | Succotash, frozen, unprepared | Vegetables and Vegetable Products | 0.47 mg | 4% | CNF |
| 4259 | Potato, hashed-brown, homemade | Vegetables and Vegetable Products | 0.47 mg | 4% | CNF |
| 4260 | Broadbeans (fava beans), fresh, boiled, drained | Vegetables and Vegetable Products | 0.47 mg | 4% | CNF |
| 4261 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained | Vegetables and Vegetable Products | 0.47 mg | 4% | CNF |
| 4262 | Bamboo shoots, boiled, drained | Vegetables and Vegetable Products | 0.47 mg | 4% | CNF |
| 4263 | Asparagus, canned, solids and liquid | Vegetables and Vegetable Products | 0.47 mg | 4% | CNF |
| 4264 | Cheese, cottage, uncreamed, dry, large or small curd, nonfat | Dairy and Egg Products | 0.47 mg | 4% | CNF |
| 4265 | Cheese, cottage, uncreamed, dry curd (0.4% M.F.) | Dairy and Egg Products | 0.47 mg | 4% | CNF |
| 4266 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 0.46 mg | 4% | USDA_FF |
| 4267 | Biscuits, plain or buttermilk, refrigerated dough, lower fat, baked | Baked Products | 0.46 mg | 4% | USDA_SR |
| 4268 | Beans, kidney, all types, mature seeds, canned | Legumes and Legume Products | 0.46 mg | 4% | USDA_SR |
| 4269 | Babyfood, cereal, rice, with bananas, prepared with whole milk | Baby Foods | 0.46 mg | 4% | USDA_SR |
| 4270 | Soup, tomato bisque, canned, condensed | Soups, Sauces, and Gravies | 0.46 mg | 4% | USDA_SR |
| 4271 | Pie crust, cookie-type, prepared from recipe, graham cracker, chilled | Baked Products | 0.46 mg | 4% | USDA_SR |
| 4272 | Pie, pumpkin, prepared from recipe | Baked Products | 0.46 mg | 4% | USDA_SR |
| 4273 | Cake, cheesecake, prepared from mix, no-bake type | Baked Products | 0.46 mg | 4% | USDA_SR |
| 4274 | Cookies, brownies, commercially prepared, reduced fat, with added fiber | Baked Products | 0.46 mg | 4% | USDA_SR |
| 4275 | Eggnog | Dairy and Egg Products | 0.46 mg | 4% | USDA_SR |
| 4276 | Milk, chocolate, lowfat, reduced sugar | Dairy and Egg Products | 0.46 mg | 4% | USDA_SR |
| 4277 | Yogurt, Greek, vanilla, lowfat | Dairy and Egg Products | 0.46 mg | 4% | USDA_SR |
| 4278 | Kefir, lowfat, plain, LIFEWAY | Dairy and Egg Products | 0.46 mg | 4% | USDA_SR |
| 4279 | Yogurt, Greek, vanilla, nonfat | Dairy and Egg Products | 0.46 mg | 4% | USDA_SR |
| 4280 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 0.46 mg | 4% | USDA_SR |
| 4281 | Babyfood, peas and brown rice | Baby Foods | 0.46 mg | 4% | USDA_SR |
| 4282 | Corn, sweet, yellow, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 0.46 mg | 4% | USDA_SR |
| 4283 | Spinach, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.46 mg | 4% | USDA_SR |
| 4284 | Corn, sweet, yellow, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 0.46 mg | 4% | USDA_SR |
| 4285 | Corn, sweet, white, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 0.46 mg | 4% | USDA_SR |
| 4286 | Corn, sweet, white, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 0.46 mg | 4% | USDA_SR |
| 4287 | Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes | Baked Products | 0.46 mg | 4% | USDA_SR |
| 4288 | DENNY'S, french fries | Restaurant Foods | 0.46 mg | 4% | USDA_SR |
| 4289 | Pie crust, deep dish, frozen, unbaked, made with enriched flour | Baked Products | 0.46 mg | 4% | USDA_SR |
| 4290 | Babyfood, dinner, jarred, pasta with cheese and vegetables | Babyfoods | 0.46 mg | 4% | CNF |
| 4291 | Cookie, brownie, commercial, reduced fat | Baked Products | 0.46 mg | 4% | CNF |
| 4292 | Grains, rice and vermicelli mix, chicken flavour, prepared with margarine | Cereals, Grains and Pasta | 0.46 mg | 4% | CNF |
| 4293 | Yogourt, soy, plain | Dairy and Egg Products | 0.46 mg | 4% | CNF |
| 4294 | Yogourt, Greek style, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.46 mg | 4% | CNF |
| 4295 | Yogourt, vanilla flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 0.46 mg | 4% | CNF |
| 4296 | Yogourt, plain, sweetened (2-3.9% M.F) | Dairy and Egg Products | 0.46 mg | 4% | CNF |
| 4297 | Dip, cream cheese base | Soups, Sauces and Gravies | 0.46 mg | 4% | CNF |
| 4298 | Corn, sweet, canned, vacuum pack, niblets, unsalted | Vegetables and Vegetable Products | 0.46 mg | 4% | CNF |
| 4299 | Beverage mix, carob flavour, powder, with 2% M.F. milk | Beverages | 0.46 mg | 4% | CNF |
| 4300 | Cereal, hot, oats, instant: Cookies and Cream, prepared, Quaker | Breakfast cereals | 0.46 mg | 4% | CNF |
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