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 4801–4850 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4801 | Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil | Vegetables and Vegetable Products | 0.38 mg | 3% | USDA_SR |
| 4802 | Beans, snap, green, microwaved | Vegetables and Vegetable Products | 0.38 mg | 3% | USDA_SR |
| 4803 | Puddings, rice, dry mix, prepared with 2% milk | Sweets | 0.38 mg | 3% | USDA_SR |
| 4804 | Puddings, rice, dry mix, prepared with whole milk | Sweets | 0.38 mg | 3% | USDA_SR |
| 4805 | Burdock root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 3% | USDA_SR |
| 4806 | Salsify, (vegetable oyster), raw | Vegetables and Vegetable Products | 0.38 mg | 3% | USDA_SR |
| 4807 | Hyacinth-beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.38 mg | 3% | USDA_SR |
| 4808 | ON THE BORDER, Mexican rice | Restaurant Foods | 0.38 mg | 3% | USDA_SR |
| 4809 | Snacks, taro chips | Snacks | 0.38 mg | 3% | USDA_SR |
| 4810 | Hyacinth-beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 3% | USDA_SR |
| 4811 | New Zealand spinach, raw | Vegetables and Vegetable Products | 0.38 mg | 3% | USDA_SR |
| 4812 | Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.38 mg | 3% | USDA_SR |
| 4813 | Cheese, cottage, lowfat, 1% milkfat, no sodium added | Dairy and Egg Products | 0.38 mg | 3% | USDA_SR |
| 4814 | Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) | Baked Products | 0.38 mg | 3% | USDA_SR |
| 4815 | Cheese, cottage, lowfat, 1% milkfat, lactose reduced | Dairy and Egg Products | 0.38 mg | 3% | USDA_SR |
| 4816 | Sweet Potatoes, french fried, frozen as packaged, salt added in processing | Vegetables and Vegetable Products | 0.38 mg | 3% | USDA_SR |
| 4817 | Potatoes, hash brown, refrigerated, unprepared | Vegetables and Vegetable Products | 0.38 mg | 3% | USDA_SR |
| 4818 | Soup, cream, broccoli, canned, condensed, reduced fat, water added | Soups, Sauces and Gravies | 0.38 mg | 3% | CNF |
| 4819 | Sauce, cocktail, ready-to-serve | Soups, Sauces and Gravies | 0.38 mg | 3% | CNF |
| 4820 | Milk, fluid, buttermilk, cultured, whole | Dairy and Egg Products | 0.38 mg | 3% | CNF |
| 4821 | Yogourt, soy, fruit flavoured, with added fibre | Dairy and Egg Products | 0.38 mg | 3% | CNF |
| 4822 | Beans, snap (Italian, green or yellow), fresh, microwaved | Vegetables and Vegetable Products | 0.38 mg | 3% | CNF |
| 4823 | Dip, spinach, sour cream base | Soups, Sauces and Gravies | 0.38 mg | 3% | CNF |
| 4824 | Vegetables, asian mix, frozen, boiled, drained (broccoli, green beans, mini corn, snow peas, red pepper) | Vegetables and Vegetable Products | 0.38 mg | 3% | CNF |
| 4825 | Beans, hyacinth, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 3% | CNF |
| 4826 | Burdock root, boiled, drained, with salt | Vegetables and Vegetable Products | 0.38 mg | 3% | CNF |
| 4827 | Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry) | Baked Products | 0.38 mg | 3% | CNF |
| 4828 | Cheese, cottage, 1% M.F., unsalted | Dairy and Egg Products | 0.38 mg | 3% | CNF |
| 4829 | Cheese, cottage, 1% M.F., lactose reduced | Dairy and Egg Products | 0.38 mg | 3% | CNF |
| 4830 | Snacks, taro chips | Snacks | 0.38 mg | 3% | CNF |
| 4831 | Toaster pastry, fruit (apple, blueberry, cherry, strawberry) | Baked Products | 0.38 mg | 3% | CNF |
| 4832 | Pie, coconut cream, prepared from mix, no-bake type | Baked Products | 0.38 mg | 3% | CNF |
| 4833 | Cookie, butter, commercial | Baked Products | 0.38 mg | 3% | CNF |
| 4834 | Coffee substitute, cereal grain beverage, powder, with whole milk | Beverages | 0.38 mg | 3% | CNF |
| 4835 | Potato, hashed brown, frozen, plain, prepared | Vegetables and Vegetable Products | 0.38 mg | 3% | CNF |
| 4836 | Corn, sweet, yellow, frozen, kernels cut off the cob, unprepared | Vegetables and Vegetable Products | 0.38 mg | 3% | CNF |
| 4837 | Seaweed, wakame, raw | Vegetables and Vegetable Products | 0.38 mg | 3% | CNF |
| 4838 | Waterchestnuts, Chinese, canned, solids and liquid | Vegetables and Vegetable Products | 0.38 mg | 3% | CNF |
| 4839 | Salsify (oysterplant, vegetable oyster), raw | Vegetables and Vegetable Products | 0.38 mg | 3% | CNF |
| 4840 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil and animal fat | Vegetables and Vegetable Products | 0.38 mg | 3% | CNF |
| 4841 | New Zealand spinach, raw | Vegetables and Vegetable Products | 0.38 mg | 3% | CNF |
| 4842 | Beans, hyacinth, boiled, drained | Vegetables and Vegetable Products | 0.38 mg | 3% | CNF |
| 4843 | Burdock root, boiled, drained | Vegetables and Vegetable Products | 0.38 mg | 3% | CNF |
| 4844 | Beet greens, raw | Vegetables and Vegetable Products | 0.38 mg | 3% | CNF |
| 4845 | Milk, fluid, whole, producer, 3.7% M.F. | Dairy and Egg Products | 0.38 mg | 3% | CNF |
| 4846 | Cheese, cottage, (1% M.F.) | Dairy and Egg Products | 0.38 mg | 3% | CNF |
| 4847 | Potatoes, russet, without skin, raw | Vegetables and Vegetable Products | 0.38 mg | 3% | USDA_FF |
| 4848 | Potatoes, gold, without skin, raw | Vegetables and Vegetable Products | 0.37 mg | 3% | USDA_FF |
| 4849 | SILK Coffee, soymilk | Legumes and Legume Products | 0.37 mg | 3% | USDA_SR |
| 4850 | Vitasoy USA, Vitasoy Light Vanilla Soymilk | Legumes and Legume Products | 0.37 mg | 3% | USDA_SR |
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