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.
FDA daily value: 11 mg
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Showing 201–250 of 421 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Mushroom, oyster | Vegetables and Vegetable Products | 0.68 mg | 6% |
| 202 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.66 mg | 6% |
| 203 | Fish, tuna, light, canned in water, drained solids | Finfish and Shellfish Products | 0.66 mg | 6% |
| 204 | Figs, dried, uncooked | Fruits and Fruit Juices | 0.66 mg | 6% |
| 205 | Blackeye pea, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.66 mg | 6% |
| 206 | Chicken, breast, boneless, skinless, raw | Poultry Products | 0.65 mg | 6% |
| 207 | Mustard, prepared, yellow | Spices and Herbs | 0.64 mg | 6% |
| 208 | Beans, great northern, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.63 mg | 6% |
| 209 | Beans, navy, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.63 mg | 6% |
| 210 | Mushroom, king oyster | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 211 | Beans, pinto, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.62 mg | 6% |
| 212 | Chicken, breast, meat and skin, raw | Poultry Products | 0.62 mg | 6% |
| 213 | Cookies, oatmeal, soft, with raisins | Baked Products | 0.62 mg | 6% |
| 214 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 0.62 mg | 6% |
| 215 | Cheese, cottage, lowfat, 2% milkfat | Dairy and Egg Products | 0.61 mg | 6% |
| 216 | Yogurt, plain, nonfat | Dairy and Egg Products | 0.60 mg | 5% |
| 217 | Asparagus, green, raw | Vegetables and Vegetable Products | 0.60 mg | 5% |
| 218 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 0.59 mg | 5% |
| 219 | Cream cheese, full fat, block | Dairy and Egg Products | 0.59 mg | 5% |
| 220 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.56 mg | 5% |
| 221 | Cheese, ricotta, whole milk | Dairy and Egg Products | 0.56 mg | 5% |
| 222 | Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 0.56 mg | 5% |
| 223 | Corn, sweet, yellow and white kernels, fresh, raw | Vegetables and Vegetable Products | 0.56 mg | 5% |
| 224 | Swordfish, frozen, wild caught | Finfish and Shellfish Products | 0.54 mg | 5% |
| 225 | Yogurt, Greek, plain, nonfat | Dairy and Egg Products | 0.53 mg | 5% |
| 226 | Squid (calamari), frozen, tubes only | Finfish and Shellfish Products | 0.53 mg | 5% |
| 227 | Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 0.53 mg | 5% |
| 228 | Beans, cannellini, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.52 mg | 5% |
| 229 | Mushroom, crimini | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 230 | Tomato, paste, canned, without salt added | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 231 | Mushrooms, white button | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 232 | Mushrooms, white button | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 233 | Mushroom, beech | Vegetables and Vegetable Products | 0.50 mg | 5% |
| 234 | Mushroom, enoki | Vegetables and Vegetable Products | 0.48 mg | 4% |
| 235 | Fish, catfish, farm raised, raw | Finfish and Shellfish Products | 0.47 mg | 4% |
| 236 | Yogurt, Greek, plain, whole milk | Dairy and Egg Products | 0.47 mg | 4% |
| 237 | Yogurt, Greek, strawberry, nonfat | Dairy and Egg Products | 0.46 mg | 4% |
| 238 | Avocado, Hass, peeled, raw | Fruits and Fruit Juices | 0.46 mg | 4% |
| 239 | Collards, raw | Vegetables and Vegetable Products | 0.46 mg | 4% |
| 240 | Kiwifruit (kiwi), green, peeled, raw | Fruits and Fruit Juices | 0.45 mg | 4% |
| 241 | Cottage cheese, full fat, large or small curd | Dairy and Egg Products | 0.45 mg | 4% |
| 242 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 0.45 mg | 4% |
| 243 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 0.45 mg | 4% |
| 244 | Spinach, baby | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 245 | Spinach, baby | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 246 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.44 mg | 4% |
| 247 | Melons, cantaloupe, raw | Fruits and Fruit Juices | 0.44 mg | 4% |
| 248 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.43 mg | 4% |
| 249 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.43 mg | 4% |
| 250 | Egg, white, dried | Dairy and Egg Products | 0.43 mg | 4% |
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