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 4401–4450 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4401 | WENDY'S, Frosty Dairy Dessert | Fast Foods | 0.44 mg | 4% | USDA_SR |
| 4402 | Dumpling, potato- or cheese-filled, frozen | Meals, Entrees, and Side Dishes | 0.44 mg | 4% | USDA_SR |
| 4403 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.44 mg | 4% | USDA_SR |
| 4404 | Lambsquarters, raw | Vegetables and Vegetable Products | 0.44 mg | 4% | USDA_SR |
| 4405 | Macaroni, vegetable, enriched, cooked | Cereal Grains and Pasta | 0.44 mg | 4% | USDA_SR |
| 4406 | Pasta, homemade, made with egg, cooked | Cereal Grains and Pasta | 0.44 mg | 4% | USDA_SR |
| 4407 | Syrups, corn, light | Sweets | 0.44 mg | 4% | USDA_SR |
| 4408 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.44 mg | 4% | USDA_SR |
| 4409 | Dates, medjool | Fruits and Fruit Juices | 0.44 mg | 4% | USDA_SR |
| 4410 | Plums, dried (prunes), uncooked | Fruits and Fruit Juices | 0.44 mg | 4% | USDA_SR |
| 4411 | Candies, caramels | Sweets | 0.44 mg | 4% | USDA_SR |
| 4412 | Pancakes, plain, frozen, ready-to-heat, microwave (includes buttermilk) | Baked Products | 0.44 mg | 4% | USDA_SR |
| 4413 | Yogourt, fruit flavoured, with added fibre (2-3.9% M.F.) | Dairy and Egg Products | 0.44 mg | 4% | CNF |
| 4414 | Potato, boiled with skin, skin only, with salt | Vegetables and Vegetable Products | 0.44 mg | 4% | CNF |
| 4415 | Beans, kidney, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.44 mg | 4% | CNF |
| 4416 | Pancake, plain (includes buttermilk), frozen, ready-to-heat, microwave | Baked Products | 0.44 mg | 4% | CNF |
| 4417 | Date, medjool | Fruits and fruit juices | 0.44 mg | 4% | CNF |
| 4418 | Strawberry flavour mix, powder, with 2% M.F. milk | Beverages | 0.44 mg | 4% | CNF |
| 4419 | Chocolate syrup, thin type, 2% M.F. milk added | Dairy and Egg Products | 0.44 mg | 4% | CNF |
| 4420 | Fast foods, breakfast, french toast with butter | Fast Foods | 0.44 mg | 4% | CNF |
| 4421 | Pasta, macaroni (spirals), vegetable, enriched, cooked | Cereals, Grains and Pasta | 0.44 mg | 4% | CNF |
| 4422 | Pasta, made with egg, homemade, cooked | Cereals, Grains and Pasta | 0.44 mg | 4% | CNF |
| 4423 | Sweets, syrups, corn light | Sweets | 0.44 mg | 4% | CNF |
| 4424 | Candies, caramel | Sweets | 0.44 mg | 4% | CNF |
| 4425 | Coffee cake, cream filled, with chocolate icing (frosting) | Baked Products | 0.44 mg | 4% | CNF |
| 4426 | Muffin, wheat bran, toaster-type, with raisins, toasted | Baked Products | 0.44 mg | 4% | CNF |
| 4427 | Pie crust, standard type, homemade, baked | Baked Products | 0.44 mg | 4% | CNF |
| 4428 | Pie, chocolate cream, commercial | Baked Products | 0.44 mg | 4% | CNF |
| 4429 | Doughnut (donut), cake-type, plain, sugared or glazed | Baked Products | 0.44 mg | 4% | CNF |
| 4430 | Cookie, oatmeal (with or without raisins), commercial, soft-type | Baked Products | 0.44 mg | 4% | CNF |
| 4431 | Potato, boiled with skin, skin only | Vegetables and Vegetable Products | 0.44 mg | 4% | CNF |
| 4432 | Lambsquarters, raw | Vegetables and Vegetable Products | 0.44 mg | 4% | CNF |
| 4433 | Beans, kidney, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.44 mg | 4% | CNF |
| 4434 | Prune, dried, uncooked | Fruits and fruit juices | 0.44 mg | 4% | CNF |
| 4435 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.43 mg | 4% | USDA_FF |
| 4436 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.43 mg | 4% | USDA_FF |
| 4437 | Egg, white, dried | Dairy and Egg Products | 0.43 mg | 4% | USDA_FF |
| 4438 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.43 mg | 4% | USDA_FF |
| 4439 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.43 mg | 4% | USDA_FF |
| 4440 | Cookies, sugar, commercially prepared, regular (includes vanilla) | Baked Products | 0.43 mg | 4% | USDA_SR |
| 4441 | Beverages, Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milk | Beverages | 0.43 mg | 4% | USDA_SR |
| 4442 | Soy sauce made from soy (tamari) | Legumes and Legume Products | 0.43 mg | 4% | USDA_SR |
| 4443 | Beverages, chocolate syrup, prepared with whole milk | Beverages | 0.43 mg | 4% | USDA_SR |
| 4444 | Beverages, Malted drink mix, natural, powder, prepared with whole milk | Beverages | 0.43 mg | 4% | USDA_SR |
| 4445 | Cookies, sugar wafers with creme filling, regular | Baked Products | 0.43 mg | 4% | USDA_SR |
| 4446 | Cake, pound, commercially prepared, butter (includes fresh and frozen) | Baked Products | 0.43 mg | 4% | USDA_SR |
| 4447 | Babyfood, macaroni and cheese, toddler | Baby Foods | 0.43 mg | 4% | USDA_SR |
| 4448 | Ravioli, cheese with tomato sauce, frozen, not prepared, includes regular and light entrees | Meals, Entrees, and Side Dishes | 0.43 mg | 4% | USDA_SR |
| 4449 | Fast foods, sundae, strawberry | Fast Foods | 0.43 mg | 4% | USDA_SR |
| 4450 | Milk dessert bar, frozen, made from lowfat milk | Dairy and Egg Products | 0.43 mg | 4% | USDA_SR |
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