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 4751–4800 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4751 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 0.39 mg | 4% | CNF |
| 4752 | Plant-based beverage, soy, enriched, all flavours | Beverages | 0.39 mg | 4% | CNF |
| 4753 | Plant-based beverage, soy, enriched, with Omega-3 fatty acids added | Beverages | 0.39 mg | 4% | CNF |
| 4754 | Butter tart, with raisins, homemade | Baked Products | 0.39 mg | 4% | CNF |
| 4755 | Squash, summer, all varieties, boiled, drained, with salt | Vegetables and Vegetable Products | 0.39 mg | 4% | CNF |
| 4756 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 0.39 mg | 4% | CNF |
| 4757 | Pancake, plain (includes buttermilk), dry mix, complete, prepared with water | Baked Products | 0.39 mg | 4% | CNF |
| 4758 | Corn, sweet, canned, brine pack, solids and liquid, unsalted | Vegetables and Vegetable Products | 0.39 mg | 4% | CNF |
| 4759 | Plant-based beverage, soy, enriched, all flavours, fat free | Beverages | 0.39 mg | 4% | CNF |
| 4760 | Plant-based beverage, soy, enriched, all flavours, low fat | Beverages | 0.39 mg | 4% | CNF |
| 4761 | Plant-based beverage, soy, enriched, all flavours, unsweetened | Beverages | 0.39 mg | 4% | CNF |
| 4762 | Plant-based beverage, soy, enriched, chocolate | Beverages | 0.39 mg | 4% | CNF |
| 4763 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 0.39 mg | 4% | CNF |
| 4764 | Plant-based beverage, rice, enriched | Beverages | 0.39 mg | 4% | CNF |
| 4765 | Pie, pumpkin, commercial | Baked Products | 0.39 mg | 4% | CNF |
| 4766 | Pie crust, standard type, homemade, unbaked | Baked Products | 0.39 mg | 4% | CNF |
| 4767 | Muffin, corn, toaster type | Baked Products | 0.39 mg | 4% | CNF |
| 4768 | Muffin, blueberry, toaster-type | Baked Products | 0.39 mg | 4% | CNF |
| 4769 | Cookie, fig bar | Baked Products | 0.39 mg | 4% | CNF |
| 4770 | Cake, pound, commercial, made with other than butter | Baked Products | 0.39 mg | 4% | CNF |
| 4771 | Cake, gingerbread, homemade | Baked Products | 0.39 mg | 4% | CNF |
| 4772 | Biscuit, plain/buttermilk, refrigerated dough, lower fat | Baked Products | 0.39 mg | 4% | CNF |
| 4773 | Squash, summer, all varieties, boiled, drained | Vegetables and Vegetable Products | 0.39 mg | 4% | CNF |
| 4774 | Winged beans (goa bean), green, raw | Vegetables and Vegetable Products | 0.39 mg | 4% | CNF |
| 4775 | Potato, canned, solids and liquid | Vegetables and Vegetable Products | 0.39 mg | 4% | CNF |
| 4776 | Onion, spring (green) or scallion (includes tops and bulb), raw | Vegetables and Vegetable Products | 0.39 mg | 4% | CNF |
| 4777 | Lotus root, raw | Vegetables and Vegetable Products | 0.39 mg | 4% | CNF |
| 4778 | Corn, sweet, canned, brine pack, solids and liquid | Vegetables and Vegetable Products | 0.39 mg | 4% | CNF |
| 4779 | Apricot, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 0.39 mg | 4% | CNF |
| 4780 | Pear, dried halves, sulphured, uncooked | Fruits and fruit juices | 0.39 mg | 4% | CNF |
| 4781 | Apricot, dried, sulphured, uncooked | Fruits and fruit juices | 0.39 mg | 4% | CNF |
| 4782 | Milk shake, vanilla, thick | Beverages | 0.39 mg | 4% | CNF |
| 4783 | Milk, fluid, chocolate, partly skimmed, 2% M.F. | Dairy and Egg Products | 0.39 mg | 4% | CNF |
| 4784 | Mushroom, portabella | Vegetables and Vegetable Products | 0.39 mg | 4% | USDA_FF |
| 4785 | Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) | Baked Products | 0.38 mg | 3% | USDA_SR |
| 4786 | Pie, coconut cream, prepared from mix, no-bake type | Baked Products | 0.38 mg | 3% | USDA_SR |
| 4787 | Cookies, butter, commercially prepared, enriched | Baked Products | 0.38 mg | 3% | USDA_SR |
| 4788 | Sauce, cocktail, ready-to-serve | Soups, Sauces, and Gravies | 0.38 mg | 3% | USDA_SR |
| 4789 | Beverages, coffee substitute, cereal grain beverage, powder, prepared with whole milk | Beverages | 0.38 mg | 3% | USDA_SR |
| 4790 | Cheese, cottage, lowfat, 1% milkfat | Dairy and Egg Products | 0.38 mg | 3% | USDA_SR |
| 4791 | Cookies, butter, commercially prepared, unenriched | Baked Products | 0.38 mg | 3% | USDA_SR |
| 4792 | Milk, buttermilk, fluid, whole | Dairy and Egg Products | 0.38 mg | 3% | USDA_SR |
| 4793 | Milk, producer, fluid, 3.7% milkfat | Dairy and Egg Products | 0.38 mg | 3% | USDA_SR |
| 4794 | Soup, vegetarian vegetable, canned, condensed | Soups, Sauces, and Gravies | 0.38 mg | 3% | USDA_SR |
| 4795 | Milk, low sodium, fluid | Dairy and Egg Products | 0.38 mg | 3% | USDA_SR |
| 4796 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 0.38 mg | 3% | USDA_SR |
| 4797 | Burdock root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.38 mg | 3% | USDA_SR |
| 4798 | Beet greens, raw | Vegetables and Vegetable Products | 0.38 mg | 3% | USDA_SR |
| 4799 | Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.38 mg | 3% | USDA_SR |
| 4800 | Waterchestnuts, chinese, canned, solids and liquids | Vegetables and Vegetable Products | 0.38 mg | 3% | USDA_SR |
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