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 4851–4900 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4851 | Vitasoy USA, Vitasoy Organic Creamy Original Soymilk | Legumes and Legume Products | 0.37 mg | 3% | USDA_SR |
| 4852 | Beverages, Carob-flavor beverage mix, powder, prepared with whole milk | Beverages | 0.37 mg | 3% | USDA_SR |
| 4853 | SILK Mocha, soymilk | Legumes and Legume Products | 0.37 mg | 3% | USDA_SR |
| 4854 | SILK Chai, soymilk | Legumes and Legume Products | 0.37 mg | 3% | USDA_SR |
| 4855 | Snacks, plantain chips, salted | Snacks | 0.37 mg | 3% | USDA_SR |
| 4856 | Soup, cream of asparagus, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 0.37 mg | 3% | USDA_SR |
| 4857 | Muffins, blueberry, commercially prepared (Includes mini-muffins) | Baked Products | 0.37 mg | 3% | USDA_SR |
| 4858 | Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D | Dairy and Egg Products | 0.37 mg | 3% | USDA_SR |
| 4859 | BURGER KING, Hash Brown Rounds | Fast Foods | 0.37 mg | 3% | USDA_SR |
| 4860 | Beverages, coffee, instant, with chicory | Beverages | 0.37 mg | 3% | USDA_SR |
| 4861 | Cookies, vanilla sandwich with creme filling, reduced fat | Baked Products | 0.37 mg | 3% | USDA_SR |
| 4862 | Currants, zante, dried | Fruits and Fruit Juices | 0.37 mg | 3% | USDA_SR |
| 4863 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 0.37 mg | 3% | USDA_SR |
| 4864 | Sour dressing, non-butterfat, cultured, filled cream-type | Dairy and Egg Products | 0.37 mg | 3% | USDA_SR |
| 4865 | Cream, whipped, cream topping, pressurized | Dairy and Egg Products | 0.37 mg | 3% | USDA_SR |
| 4866 | Peas, edible-podded, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.37 mg | 3% | USDA_SR |
| 4867 | Turnip greens and turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.37 mg | 3% | USDA_SR |
| 4868 | Turnip greens and turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.37 mg | 3% | USDA_SR |
| 4869 | Peas, edible-podded, boiled, drained, without salt | Vegetables and Vegetable Products | 0.37 mg | 3% | USDA_SR |
| 4870 | Prairie Turnips, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.37 mg | 3% | USDA_SR |
| 4871 | Rice, white, long-grain, parboiled, unenriched, cooked | Cereal Grains and Pasta | 0.37 mg | 3% | USDA_SR |
| 4872 | Rice, white, long-grain, parboiled, enriched, cooked | Cereal Grains and Pasta | 0.37 mg | 3% | USDA_SR |
| 4873 | Corn flour, yellow, degermed, unenriched | Cereal Grains and Pasta | 0.37 mg | 3% | USDA_SR |
| 4874 | Puddings, coconut cream, dry mix, regular, prepared with 2% milk | Sweets | 0.37 mg | 3% | USDA_SR |
| 4875 | Hyacinth-beans, immature seeds, raw | Vegetables and Vegetable Products | 0.37 mg | 3% | USDA_SR |
| 4876 | Yardlong bean, raw | Vegetables and Vegetable Products | 0.37 mg | 3% | USDA_SR |
| 4877 | Corn with red and green peppers, canned, solids and liquids | Vegetables and Vegetable Products | 0.37 mg | 3% | USDA_SR |
| 4878 | Pasta, homemade, made without egg, cooked | Cereal Grains and Pasta | 0.37 mg | 3% | USDA_SR |
| 4879 | Frostings, glaze, chocolate, prepared-from-recipe, with butter, NFSMI Recipe No. C-32 | Sweets | 0.37 mg | 3% | USDA_SR |
| 4880 | Corn, sweet, white, frozen, kernels cut off cob, unprepared | Vegetables and Vegetable Products | 0.37 mg | 3% | USDA_SR |
| 4881 | Squash, summer, crookneck and straightneck, frozen, unprepared | Vegetables and Vegetable Products | 0.37 mg | 3% | USDA_SR |
| 4882 | Potato wedges, frozen (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.37 mg | 3% | USDA_SR |
| 4883 | Raisins, golden, seedless | Fruits and Fruit Juices | 0.37 mg | 3% | USDA_SR |
| 4884 | Snacks, corn-based, extruded, puffs or twists, cheese-flavor | Snacks | 0.37 mg | 3% | USDA_SR |
| 4885 | Turnover, fruit (apple, berry, cherry, peach) | Baked Products | 0.37 mg | 3% | CNF |
| 4886 | Salad, grape and apple with yogourt and candied walnuts | Fast Foods | 0.37 mg | 3% | CNF |
| 4887 | Yogourt, Greek style, sweetened, rich (8-12% M.F.) with Vitamin D added | Dairy and Egg Products | 0.37 mg | 3% | CNF |
| 4888 | Yogourt, vanilla flavoured, artificially sweetened, fat free (0-0.5% M.F.), with added Vitamin D | Dairy and Egg Products | 0.37 mg | 3% | CNF |
| 4889 | Turnip, Prairie, native, raw | Vegetables and Vegetable Products | 0.37 mg | 3% | CNF |
| 4890 | Cereal, ready to eat, Corn Flakes: Frosted, Compliments | Breakfast cereals | 0.37 mg | 3% | CNF |
| 4891 | Zucchini, battered and fried | Mixed Dishes | 0.37 mg | 3% | CNF |
| 4892 | Snacks, plantain chips | Snacks | 0.37 mg | 3% | CNF |
| 4893 | Cookie, shortbread, plain, homemade | Baked Products | 0.37 mg | 3% | CNF |
| 4894 | Peas, edible-podded (snow peas), boiled, drained, with salt | Vegetables and Vegetable Products | 0.37 mg | 3% | CNF |
| 4895 | Beverage, bean | Legumes and Legume Products | 0.37 mg | 3% | CNF |
| 4896 | Grains, corn flour, degermed, unenriched, yellow | Cereals, Grains and Pasta | 0.37 mg | 3% | CNF |
| 4897 | Grains, rice, white, long-grain, parboiled, cooked | Cereals, Grains and Pasta | 0.37 mg | 3% | CNF |
| 4898 | Pasta, made without egg, homemade, cooked | Cereals, Grains and Pasta | 0.37 mg | 3% | CNF |
| 4899 | Dessert, pudding, coconut, dry mix, regular, prepared with whole milk | Sweets | 0.37 mg | 3% | CNF |
| 4900 | Dessert, pudding, coconut, dry mix, instant, prepared with whole milk | Sweets | 0.37 mg | 3% | CNF |
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