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 4451–4500 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4451 | Whey, acid, fluid | Dairy and Egg Products | 0.43 mg | 4% | USDA_SR |
| 4452 | Milk, chocolate, lowfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.43 mg | 4% | USDA_SR |
| 4453 | Vinespinach, (basella), raw | Vegetables and Vegetable Products | 0.43 mg | 4% | USDA_SR |
| 4454 | Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.43 mg | 4% | USDA_SR |
| 4455 | Okra, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.43 mg | 4% | USDA_SR |
| 4456 | APPLEBEE'S, crunchy onion rings | Restaurant Foods | 0.43 mg | 4% | USDA_SR |
| 4457 | Okra, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.43 mg | 4% | USDA_SR |
| 4458 | Puddings, rice, ready-to-eat | Sweets | 0.43 mg | 4% | USDA_SR |
| 4459 | Candies, WHATCHAMACALLIT Candy Bar | Sweets | 0.43 mg | 4% | USDA_SR |
| 4460 | Succotash, (corn and limas), canned, with cream style corn | Vegetables and Vegetable Products | 0.43 mg | 4% | USDA_SR |
| 4461 | Puddings, chocolate, dry mix, instant, prepared with 2% milk | Sweets | 0.43 mg | 4% | USDA_SR |
| 4462 | Rowal, raw | Fruits and Fruit Juices | 0.43 mg | 4% | USDA_SR |
| 4463 | Ice creams, chocolate, light | Sweets | 0.43 mg | 4% | USDA_SR |
| 4464 | Frozen, dessert, ice milk bar, low fat | Sweets | 0.43 mg | 4% | CNF |
| 4465 | Ravioli, cheese and tomato sauce, frozen, not prepared | Mixed Dishes | 0.43 mg | 4% | CNF |
| 4466 | Yogourt, Greek style, fruit flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 0.43 mg | 4% | CNF |
| 4467 | Yogourt, coffee flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 0.43 mg | 4% | CNF |
| 4468 | Muffin, blueberry, dry mix, prepared | Baked Products | 0.43 mg | 4% | CNF |
| 4469 | Potato, french-fried, frozen, shoestring, heated in oven | Vegetables and Vegetable Products | 0.43 mg | 4% | CNF |
| 4470 | Okra (gumbo), boiled, drained, with salt | Vegetables and Vegetable Products | 0.43 mg | 4% | CNF |
| 4471 | Dessert, frozen, ice cream, chocolate, light | Sweets | 0.43 mg | 4% | CNF |
| 4472 | Rowal, raw | Fruits and fruit juices | 0.43 mg | 4% | CNF |
| 4473 | Fast foods, dessert, sundae, strawberry | Fast Foods | 0.43 mg | 4% | CNF |
| 4474 | Dessert, pudding, rice, ready to eat | Sweets | 0.43 mg | 4% | CNF |
| 4475 | Dessert, pudding, chocolate, dry mix, regular, prepared with whole milk | Sweets | 0.43 mg | 4% | CNF |
| 4476 | Candies, bars, Whatchamacallit | Sweets | 0.43 mg | 4% | CNF |
| 4477 | Cookie, sugar wafer sandwich with cream filling | Baked Products | 0.43 mg | 4% | CNF |
| 4478 | Cookie, sugar, commercial | Baked Products | 0.43 mg | 4% | CNF |
| 4479 | Cake, pound, commercial, made with butter (includes fresh and frozen) | Baked Products | 0.43 mg | 4% | CNF |
| 4480 | Soy sauce (made from soy), tamari | Legumes and Legume Products | 0.43 mg | 4% | CNF |
| 4481 | Malted milk, natural flavour, powder, with whole milk | Beverages | 0.43 mg | 4% | CNF |
| 4482 | Chocolate syrup, thin type, whole milk added | Dairy and Egg Products | 0.43 mg | 4% | CNF |
| 4483 | Vine spinach, raw | Vegetables and Vegetable Products | 0.43 mg | 4% | CNF |
| 4484 | Succotash, canned with cream style corn | Vegetables and Vegetable Products | 0.43 mg | 4% | CNF |
| 4485 | Okra (gumbo), boiled, drained | Vegetables and Vegetable Products | 0.43 mg | 4% | CNF |
| 4486 | Whey, acid, fluid | Dairy and Egg Products | 0.43 mg | 4% | CNF |
| 4487 | Yogurt, plain, whole milk | Dairy and Egg Products | 0.43 mg | 4% | USDA_FF |
| 4488 | Buttermilk, low fat | Dairy and Egg Products | 0.43 mg | 4% | USDA_FF |
| 4489 | Spinach, mature | Vegetables and Vegetable Products | 0.42 mg | 4% | USDA_FF |
| 4490 | Spinach, mature | Vegetables and Vegetable Products | 0.42 mg | 4% | USDA_FF |
| 4491 | Broccoli, raw | Vegetables and Vegetable Products | 0.42 mg | 4% | USDA_FF |
| 4492 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 0.42 mg | 4% | USDA_FF |
| 4493 | Broccoli, raw | Vegetables and Vegetable Products | 0.42 mg | 4% | USDA_FF |
| 4494 | Leavening agents, cream of tartar | Baked Products | 0.42 mg | 4% | USDA_SR |
| 4495 | Cake, yellow, commercially prepared, with chocolate frosting, in-store bakery | Baked Products | 0.42 mg | 4% | USDA_SR |
| 4496 | Cereals, oats, instant, fortified, with raisins and spice, prepared with water | Breakfast Cereals | 0.42 mg | 4% | USDA_SR |
| 4497 | Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry | Breakfast Cereals | 0.42 mg | 4% | USDA_SR |
| 4498 | Milk, fluid, 1% fat, without added vitamin A and vitamin D | Dairy and Egg Products | 0.42 mg | 4% | USDA_SR |
| 4499 | Milk, nonfat, fluid, without added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 0.42 mg | 4% | USDA_SR |
| 4500 | McDONALD'S, Hotcakes (plain) | Fast Foods | 0.42 mg | 4% | USDA_SR |
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