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 4301–4350 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4301 | Fast foods, entree, salad, vegetable, no dressing, with cheese and egg | Fast Foods | 0.46 mg | 4% | CNF |
| 4302 | Pie crust, cookie-type, graham cracker, homemade, chilled | Baked Products | 0.46 mg | 4% | CNF |
| 4303 | Pie, pumpkin, homemade | Baked Products | 0.46 mg | 4% | CNF |
| 4304 | Cheesecake, prepared from mix, no bake type | Baked Products | 0.46 mg | 4% | CNF |
| 4305 | Cake, white, regular, dry mix, unprepared | Baked Products | 0.46 mg | 4% | CNF |
| 4306 | Biscuit, plain/buttermilk, refrigerated dough, lower fat, baked | Baked Products | 0.46 mg | 4% | CNF |
| 4307 | Beans, kidney, all types, canned, solids and liquid | Legumes and Legume Products | 0.46 mg | 4% | CNF |
| 4308 | Spinach, canned, drained solids | Vegetables and Vegetable Products | 0.46 mg | 4% | CNF |
| 4309 | Corn, sweet, canned, vacuum pack, niblets | Vegetables and Vegetable Products | 0.46 mg | 4% | CNF |
| 4310 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 0.46 mg | 4% | CNF |
| 4311 | Cereal, hot, oats, instant: raisins and spice, prepared, Quaker | Breakfast cereals | 0.46 mg | 4% | CNF |
| 4312 | Eggnog, 7% M.F., Canadian product, 4% to 8% M.F. | Dairy and Egg Products | 0.46 mg | 4% | CNF |
| 4313 | Avocado, Hass, peeled, raw | Fruits and Fruit Juices | 0.46 mg | 4% | USDA_FF |
| 4314 | Collards, raw | Vegetables and Vegetable Products | 0.46 mg | 4% | USDA_FF |
| 4315 | Kiwifruit (kiwi), green, peeled, raw | Fruits and Fruit Juices | 0.45 mg | 4% | USDA_FF |
| 4316 | Cottage cheese, full fat, large or small curd | Dairy and Egg Products | 0.45 mg | 4% | USDA_FF |
| 4317 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 0.45 mg | 4% | USDA_FF |
| 4318 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 0.45 mg | 4% | USDA_FF |
| 4319 | Pie crust, standard-type, frozen, ready-to-bake, enriched | Baked Products | 0.45 mg | 4% | USDA_SR |
| 4320 | Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 0.45 mg | 4% | USDA_SR |
| 4321 | Beverages, milk beverage, reduced fat, flavored and sweetened, Ready-to-drink, added calcium, vitamin A and vitamin D | Beverages | 0.45 mg | 4% | USDA_SR |
| 4322 | Macaroni and Cheese, canned entree | Meals, Entrees, and Side Dishes | 0.45 mg | 4% | USDA_SR |
| 4323 | McDONALD'S, Hot Caramel Sundae | Fast Foods | 0.45 mg | 4% | USDA_SR |
| 4324 | Cookies, molasses | Baked Products | 0.45 mg | 4% | USDA_SR |
| 4325 | Cake, yellow, prepared from recipe without frosting | Baked Products | 0.45 mg | 4% | USDA_SR |
| 4326 | Egg rolls, vegetable, frozen, prepared | Meals, Entrees, and Side Dishes | 0.45 mg | 4% | USDA_SR |
| 4327 | Yogurt, Greek, nonfat, strawberry, DANNON OIKOS | Dairy and Egg Products | 0.45 mg | 4% | USDA_SR |
| 4328 | Milk, nonfat, fluid, protein fortified, with added vitamin A and vitamin D (fat free and skim) | Dairy and Egg Products | 0.45 mg | 4% | USDA_SR |
| 4329 | Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A and vitamin D | Dairy and Egg Products | 0.45 mg | 4% | USDA_SR |
| 4330 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 0.45 mg | 4% | USDA_SR |
| 4331 | Milk, reduced fat, fluid, 2% milkfat, protein fortified, with added vitamin A and vitamin D | Dairy and Egg Products | 0.45 mg | 4% | USDA_SR |
| 4332 | Peas and carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 4% | USDA_SR |
| 4333 | Drumstick pods, raw | Vegetables and Vegetable Products | 0.45 mg | 4% | USDA_SR |
| 4334 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 0.45 mg | 4% | USDA_SR |
| 4335 | CHICK-FIL-A, hash browns | Fast Foods | 0.45 mg | 4% | USDA_SR |
| 4336 | Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 4% | USDA_SR |
| 4337 | Peas and carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.45 mg | 4% | USDA_SR |
| 4338 | Broccoli, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.45 mg | 4% | USDA_SR |
| 4339 | Snacks, potato chips, white, restructured, baked | Snacks | 0.45 mg | 4% | USDA_SR |
| 4340 | Noodles, japanese, somen, dry | Cereal Grains and Pasta | 0.45 mg | 4% | USDA_SR |
| 4341 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 0.45 mg | 4% | USDA_SR |
| 4342 | Broccoli, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 4% | USDA_SR |
| 4343 | Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.45 mg | 4% | USDA_SR |
| 4344 | Candies, sweet chocolate coated fondant | Sweets | 0.45 mg | 4% | USDA_SR |
| 4345 | Topping, SMUCKER'S MAGIC SHELL | Sweets | 0.45 mg | 4% | USDA_SR |
| 4346 | Cream puff, eclair, custard or cream filled, iced | Baked Products | 0.45 mg | 4% | USDA_SR |
| 4347 | Waffle, plain, frozen, ready-to-heat, microwave | Baked Products | 0.45 mg | 4% | USDA_SR |
| 4348 | Yogourt, vanilla flavoured, with added Vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 0.45 mg | 4% | CNF |
| 4349 | Yogourt, fruit flavoured, fat free, with added Vitamin D (0-0.5% M.F.) | Dairy and Egg Products | 0.45 mg | 4% | CNF |
| 4350 | Cream puff, eclair, custard or cream filled, with icing (frosting) | Baked Products | 0.45 mg | 4% | CNF |
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