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 4501–4550 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4501 | Cereals, QUAKER, Instant Grits Product with American Cheese Flavor, dry | Breakfast Cereals | 0.42 mg | 4% | USDA_SR |
| 4502 | Bacon, meatless | Legumes and Legume Products | 0.42 mg | 4% | USDA_SR |
| 4503 | Beverages, Meal supplement drink, canned, peanut flavor | Beverages | 0.42 mg | 4% | USDA_SR |
| 4504 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 0.42 mg | 4% | USDA_SR |
| 4505 | Milk, buttermilk, fluid, cultured, lowfat | Dairy and Egg Products | 0.42 mg | 4% | USDA_SR |
| 4506 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.42 mg | 4% | USDA_SR |
| 4507 | Drumstick pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.42 mg | 4% | USDA_SR |
| 4508 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 0.42 mg | 4% | USDA_SR |
| 4509 | Brussels sprouts, raw | Vegetables and Vegetable Products | 0.42 mg | 4% | USDA_SR |
| 4510 | Spinach, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.42 mg | 4% | USDA_SR |
| 4511 | Chicory greens, raw | Vegetables and Vegetable Products | 0.42 mg | 4% | USDA_SR |
| 4512 | Persimmons, japanese, dried | Fruits and Fruit Juices | 0.42 mg | 4% | USDA_SR |
| 4513 | Puddings, chocolate, dry mix, instant, prepared with whole milk | Sweets | 0.42 mg | 4% | USDA_SR |
| 4514 | Spinach, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.42 mg | 4% | USDA_SR |
| 4515 | Candies, nougat, with almonds | Sweets | 0.42 mg | 4% | USDA_SR |
| 4516 | Rice, white, medium-grain, cooked, unenriched | Cereal Grains and Pasta | 0.42 mg | 4% | USDA_SR |
| 4517 | Rice, white, medium-grain, enriched, cooked | Cereal Grains and Pasta | 0.42 mg | 4% | USDA_SR |
| 4518 | Frozen yogurts, vanilla, soft-serve | Sweets | 0.42 mg | 4% | USDA_SR |
| 4519 | Drumstick pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.42 mg | 4% | USDA_SR |
| 4520 | Raspberries, raw | Fruits and Fruit Juices | 0.42 mg | 4% | USDA_SR |
| 4521 | CRACKER BARREL, steak fries | Restaurant Foods | 0.42 mg | 4% | USDA_SR |
| 4522 | Pastry, Pastelitos de Guava (guava pastries) | Baked Products | 0.42 mg | 4% | USDA_SR |
| 4523 | Babyfood, cereal, rice, with yogourt, with fruit, prepared with water | Babyfoods | 0.42 mg | 4% | CNF |
| 4524 | Babyfood, vegetables, jarred, broccoli and potato with cheese | Babyfoods | 0.42 mg | 4% | CNF |
| 4525 | Raspberry, frozen, unsweetened | Fruits and fruit juices | 0.42 mg | 4% | CNF |
| 4526 | Grains, rice and vermicelli mix, beef flavour, prepared with margarine | Cereals, Grains and Pasta | 0.42 mg | 4% | CNF |
| 4527 | Yogourt, plain, Balkan style (4-6% M.F.) | Dairy and Egg Products | 0.42 mg | 4% | CNF |
| 4528 | Yogourt, fruit flavoured, low fat, lactose reduced (0.5-1.9% M.F.) | Dairy and Egg Products | 0.42 mg | 4% | CNF |
| 4529 | Cream, 5% | Dairy and Egg Products | 0.42 mg | 4% | CNF |
| 4530 | Spinach, canned, solids and liquids, unsalted | Vegetables and Vegetable Products | 0.42 mg | 4% | CNF |
| 4531 | Egg, chicken, white, fresh or frozen, cooked | Dairy and Egg Products | 0.42 mg | 4% | CNF |
| 4532 | Drumstick (horseradish-tree), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 0.42 mg | 4% | CNF |
| 4533 | Kefir, (2-3.9% M.F.) | Dairy and Egg Products | 0.42 mg | 4% | CNF |
| 4534 | Candies, nougat, with almonds | Sweets | 0.42 mg | 4% | CNF |
| 4535 | Grains, rice, white, medium-grain, cooked | Cereals, Grains and Pasta | 0.42 mg | 4% | CNF |
| 4536 | Dessert, frozen yogourt, vanilla, soft-serve | Sweets | 0.42 mg | 4% | CNF |
| 4537 | Leavening agent, cream of tartar | Baked Products | 0.42 mg | 4% | CNF |
| 4538 | Cookie, sugar, homemade, made with margarine | Baked Products | 0.42 mg | 4% | CNF |
| 4539 | Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 0.42 mg | 4% | CNF |
| 4540 | Cake mix, german chocolate, pudding-type mix, dry, unprepared | Baked Products | 0.42 mg | 4% | CNF |
| 4541 | Meatless, bacon | Legumes and Legume Products | 0.42 mg | 4% | CNF |
| 4542 | Onion rings, breaded, par fried, frozen, heated in oven | Vegetables and Vegetable Products | 0.42 mg | 4% | CNF |
| 4543 | Brussels sprouts, raw | Vegetables and Vegetable Products | 0.42 mg | 4% | CNF |
| 4544 | Drumstick (horseradish-tree), pods, boiled, drained | Vegetables and Vegetable Products | 0.42 mg | 4% | CNF |
| 4545 | Spinach, canned, solids and liquid | Vegetables and Vegetable Products | 0.42 mg | 4% | CNF |
| 4546 | Chicory greens (cichorium intybus), raw | Vegetables and Vegetable Products | 0.42 mg | 4% | CNF |
| 4547 | Raspberry, raw | Fruits and fruit juices | 0.42 mg | 4% | CNF |
| 4548 | Persimmon, japanese, dried | Fruits and fruit juices | 0.42 mg | 4% | CNF |
| 4549 | Cereal, hot, oats, instant: peaches 'n cream, prepared, Quaker | Breakfast cereals | 0.42 mg | 4% | CNF |
| 4550 | Cereal, hot, oats, instant: apple & cinnamon, prepared, Quaker | Breakfast cereals | 0.42 mg | 4% | CNF |
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