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 251–300 of 421 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 251 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.43 mg | 4% |
| 252 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.43 mg | 4% |
| 253 | Yogurt, plain, whole milk | Dairy and Egg Products | 0.43 mg | 4% |
| 254 | Buttermilk, low fat | Dairy and Egg Products | 0.43 mg | 4% |
| 255 | Fish, salmon, sockeye, wild caught, raw | Finfish and Shellfish Products | 0.42 mg | 4% |
| 256 | Spinach, mature | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 257 | Spinach, mature | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 258 | Broccoli, raw | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 259 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 0.42 mg | 4% |
| 260 | Broccoli, raw | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 261 | Milk, whole, 3.25% milkfat, with added vitamin D | Dairy and Egg Products | 0.41 mg | 4% |
| 262 | Flour, cassava | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 263 | Potatoes, red, without skin, raw | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 264 | Cream, sour, full fat | Dairy and Egg Products | 0.39 mg | 4% |
| 265 | Kale, raw | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 266 | Mushroom, portabella | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 267 | Potatoes, russet, without skin, raw | Vegetables and Vegetable Products | 0.38 mg | 3% |
| 268 | Potatoes, gold, without skin, raw | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 269 | Brussels sprouts, raw | Vegetables and Vegetable Products | 0.37 mg | 3% |
| 270 | Snapper, frozen, wild caught | Finfish and Shellfish Products | 0.36 mg | 3% |
| 271 | Tuna, ahi or yellowfin, frozen, wild caught | Finfish and Shellfish Products | 0.35 mg | 3% |
| 272 | Beans, snap, green, raw | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 273 | Arugula, baby, raw | Vegetables and Vegetable Products | 0.35 mg | 3% |
| 274 | Fish, salmon, Atlantic, farm raised, raw | Finfish and Shellfish Products | 0.34 mg | 3% |
| 275 | Sweet potatoes, orange flesh, without skin, raw | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 276 | Parsnips, raw | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 277 | Halibut, frozen, wild caught | Finfish and Shellfish Products | 0.33 mg | 3% |
| 278 | Fish, haddock, raw | Finfish and Shellfish Products | 0.32 mg | 3% |
| 279 | Beet greens, raw | Vegetables and Vegetable Products | 0.32 mg | 3% |
| 280 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 0.31 mg | 3% |
| 281 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 0.31 mg | 3% |
| 282 | Beets, raw | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 283 | Lettuce, leaf, green, raw | Vegetables and Vegetable Products | 0.31 mg | 3% |
| 284 | Fish, pollock, raw | Finfish and Shellfish Products | 0.31 mg | 3% |
| 285 | Fish, cod, Atlantic, wild caught, raw | Finfish and Shellfish Products | 0.31 mg | 3% |
| 286 | Lettuce, leaf, red, raw | Vegetables and Vegetable Products | 0.30 mg | 3% |
| 287 | Fish, tilapia, farm raised, raw | Finfish and Shellfish Products | 0.30 mg | 3% |
| 288 | Mahi mahi, frozen, wild caught | Finfish and Shellfish Products | 0.30 mg | 3% |
| 289 | Sea bass, Chilean, frozen, wild caught | Finfish and Shellfish Products | 0.29 mg | 3% |
| 290 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 291 | Leeks, bulb and greens, root removed, raw | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 292 | Shallots, bulb, peeled, root removed, raw | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 293 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 294 | Carrots, frozen, unprepared | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 295 | Cabbage, bok choy, raw | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 296 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.27 mg | 2% |
| 297 | Cod, Pacific or Alaskan, frozen, wild caught | Finfish and Shellfish Products | 0.27 mg | 2% |
| 298 | Soy milk, sweetened, plain, refrigerated | Legumes and Legume Products | 0.26 mg | 2% |
| 299 | Squash, summer, green, zucchini, includes skin, raw | Vegetables and Vegetable Products | 0.26 mg | 2% |
| 300 | Cabbage, napa, leaf, destemmed, raw | Vegetables and Vegetable Products | 0.25 mg | 2% |
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