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 4901–4950 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4901 | Dessert, pudding, rice, dry mix, prepared with whole milk | Sweets | 0.37 mg | 3% | CNF |
| 4902 | Dessert, frozen, pudding pop, chocolate | Sweets | 0.37 mg | 3% | CNF |
| 4903 | Muffin, blueberry, commercial | Baked Products | 0.37 mg | 3% | CNF |
| 4904 | Coffee, instant with chicory, powder | Beverages | 0.37 mg | 3% | CNF |
| 4905 | Beverage mix, carob flavour, powder, with whole milk | Beverages | 0.37 mg | 3% | CNF |
| 4906 | Corn, sweet, white, frozen, kernels off cob, unprepared | Vegetables and Vegetable Products | 0.37 mg | 3% | CNF |
| 4907 | Kale, scotch, raw | Vegetables and Vegetable Products | 0.37 mg | 3% | CNF |
| 4908 | Turnip greens and turnips, frozen, boiled, drained | Vegetables and Vegetable Products | 0.37 mg | 3% | CNF |
| 4909 | Squash, summer, crookneck, frozen, unprepared | Vegetables and Vegetable Products | 0.37 mg | 3% | CNF |
| 4910 | Peas, edible-podded (snow peas), boiled, drained | Vegetables and Vegetable Products | 0.37 mg | 3% | CNF |
| 4911 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 0.37 mg | 3% | CNF |
| 4912 | Beans, yardlong, (asparagus bean or cowpea), raw | Vegetables and Vegetable Products | 0.37 mg | 3% | CNF |
| 4913 | Corn with red or green peppers, canned, solids and liquid | Vegetables and Vegetable Products | 0.37 mg | 3% | CNF |
| 4914 | Milk, fluid, whole, pasteurized, homogenized, 3.25% M.F. | Dairy and Egg Products | 0.37 mg | 3% | CNF |
| 4915 | Cream, whipped, cream topping, pressurized | Dairy and Egg Products | 0.37 mg | 3% | CNF |
| 4916 | Brussels sprouts, raw | Vegetables and Vegetable Products | 0.37 mg | 3% | USDA_FF |
| 4917 | Beverages, shake, fast food, strawberry | Beverages | 0.36 mg | 3% | USDA_SR |
| 4918 | Cookies, vanilla wafers, higher fat | Baked Products | 0.36 mg | 3% | USDA_SR |
| 4919 | Cookies, vanilla wafers, lower fat | Baked Products | 0.36 mg | 3% | USDA_SR |
| 4920 | Soup, cream of asparagus, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.36 mg | 3% | USDA_SR |
| 4921 | Salad dressing, italian dressing, fat-free | Fats and Oils | 0.36 mg | 3% | USDA_SR |
| 4922 | Ravioli, cheese-filled, canned | Meals, Entrees, and Side Dishes | 0.36 mg | 3% | USDA_SR |
| 4923 | Fast foods, potatoes, hash browns, round pieces or patty | Fast Foods | 0.36 mg | 3% | USDA_SR |
| 4924 | Soup, cream of mushroom, canned, condensed, reduced sodium | Soups, Sauces, and Gravies | 0.36 mg | 3% | USDA_SR |
| 4925 | Cake, gingerbread, dry mix | Baked Products | 0.36 mg | 3% | USDA_SR |
| 4926 | McDONALD'S, Fruit 'n Yogurt Parfait | Fast Foods | 0.36 mg | 3% | USDA_SR |
| 4927 | Milk, filled, fluid, with lauric acid oil | Dairy and Egg Products | 0.36 mg | 3% | USDA_SR |
| 4928 | Milk, filled, fluid, with blend of hydrogenated vegetable oils | Dairy and Egg Products | 0.36 mg | 3% | USDA_SR |
| 4929 | Tomato products, canned, puree, with salt added | Vegetables and Vegetable Products | 0.36 mg | 3% | USDA_SR |
| 4930 | Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% | USDA_SR |
| 4931 | Tomato products, canned, puree, without salt added | Vegetables and Vegetable Products | 0.36 mg | 3% | USDA_SR |
| 4932 | Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.36 mg | 3% | USDA_SR |
| 4933 | Onion rings, breaded, par fried, frozen, unprepared | Vegetables and Vegetable Products | 0.36 mg | 3% | USDA_SR |
| 4934 | Nuts, beechnuts, dried | Nut and Seed Products | 0.36 mg | 3% | USDA_SR |
| 4935 | Potatoes, baked, flesh and skin, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% | USDA_SR |
| 4936 | Potatoes, microwaved, cooked in skin, flesh and skin, without salt | Vegetables and Vegetable Products | 0.36 mg | 3% | USDA_SR |
| 4937 | Potatoes, baked, flesh and skin, without salt | Vegetables and Vegetable Products | 0.36 mg | 3% | USDA_SR |
| 4938 | Tomato products, canned, sauce, with herbs and cheese | Vegetables and Vegetable Products | 0.36 mg | 3% | USDA_SR |
| 4939 | Chard, swiss, raw | Vegetables and Vegetable Products | 0.36 mg | 3% | USDA_SR |
| 4940 | Flan, caramel custard, dry mix, prepared with 2% milk | Sweets | 0.36 mg | 3% | USDA_SR |
| 4941 | Corn, sweet, white, canned, whole kernel, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.36 mg | 3% | USDA_SR |
| 4942 | Yardlong bean, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% | USDA_SR |
| 4943 | Beans, snap, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% | USDA_SR |
| 4944 | Beans, snap, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.36 mg | 3% | USDA_SR |
| 4945 | Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.36 mg | 3% | USDA_SR |
| 4946 | Yardlong bean, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.36 mg | 3% | USDA_SR |
| 4947 | Beans, snap, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.36 mg | 3% | USDA_SR |
| 4948 | Puddings, coconut cream, dry mix, regular, prepared with whole milk | Sweets | 0.36 mg | 3% | USDA_SR |
| 4949 | Rennin, vanilla, dry mix, prepared with 2% milk | Sweets | 0.36 mg | 3% | USDA_SR |
| 4950 | Corn, sweet, white, canned, whole kernel, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.36 mg | 3% | USDA_SR |
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