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 4001–4050 of 5,378 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4001 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 4002 | Ginger root, raw | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 4003 | Squash, summer, crookneck, frozen, boiled, drained | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 4004 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 4005 | Pepper, jalapeno, canned, solids and liquid | Vegetables and Vegetable Products | 0.34 mg | 3% |
| 4006 | Nuts, ginkgo nuts, raw | Nuts and Seeds | 0.34 mg | 3% |
| 4007 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 0.34 mg | 3% |
| 4008 | Cheese, cottage, creamed with fruit | Dairy and Egg Products | 0.33 mg | 3% |
| 4009 | Cereal, hot, oats, minute, prepared, Robin Hood | Breakfast cereals | 0.33 mg | 3% |
| 4010 | Burdock root, raw | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 4011 | Celeriac, raw | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 4012 | Chard, swiss, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 4013 | Chicory roots (cichorium intybus), raw | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 4014 | Lotus root, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 4015 | Potato, hashed brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 4016 | Potato, french-fried, frozen, extruded, unprepared | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 4017 | Squash, summer, zucchini, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 4018 | Brussels sprouts, boiled, drained | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 4019 | Carrot, frozen, unprepared | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 4020 | Potato, flesh, cooked in skin, microwaved | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 4021 | Fish, surimi | Finfish and Shellfish Products | 0.33 mg | 3% |
| 4022 | Crustaceans, crab, alaska king, imitation (seafood surimi) | Finfish and Shellfish Products | 0.33 mg | 3% |
| 4023 | Crustaceans, shrimp, imitation (surimi) | Finfish and Shellfish Products | 0.33 mg | 3% |
| 4024 | Mollusks, scallop, mixed species, imitation (surimi) | Finfish and Shellfish Products | 0.33 mg | 3% |
| 4025 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 0.33 mg | 3% |
| 4026 | Cookie, vanilla wafer, 18 to 21% fat | Baked Products | 0.33 mg | 3% |
| 4027 | Muffin, blueberry, dry mix, unprepared | Baked Products | 0.33 mg | 3% |
| 4028 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 0.33 mg | 3% |
| 4029 | Snacks, corn-based, extruded, onion | Snacks | 0.33 mg | 3% |
| 4030 | Cake, yellow, light, dry mix, unprepared | Baked Products | 0.33 mg | 3% |
| 4031 | Tofu, silken, light, firm | Legumes and Legume Products | 0.33 mg | 3% |
| 4032 | Potato, red, flesh and skin, raw | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 4033 | Fish, tilapia, raw | Finfish and Shellfish Products | 0.33 mg | 3% |
| 4034 | Soup, red pepper and black bean, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 0.33 mg | 3% |
| 4035 | Brussels sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 4036 | Lotus root, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 4037 | Potato, flesh, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 4038 | Squash, summer, zucchini, boiled, drained, with salt | Vegetables and Vegetable Products | 0.33 mg | 3% |
| 4039 | Yogourt, fruit flavoured, with added calcium and vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 0.33 mg | 3% |
| 4040 | Yogourt, soy, fruit flavoured | Dairy and Egg Products | 0.33 mg | 3% |
| 4041 | Kefir, fruit flavours, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 0.33 mg | 3% |
| 4042 | Potato salad with egg | Mixed Dishes | 0.33 mg | 3% |
| 4043 | Soup, cream, broccoli, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.33 mg | 3% |
| 4044 | Soup, cream, mushroom, canned, condensed, reduced sodium, 2% M.F. milk added | Soups, Sauces and Gravies | 0.33 mg | 3% |
| 4045 | Soup, cream, celery, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 0.33 mg | 3% |
| 4046 | Sauce, hoisin, ready-to-serve | Soups, Sauces and Gravies | 0.32 mg | 3% |
| 4047 | Capers, canned | Spices and Herbs | 0.32 mg | 3% |
| 4048 | Soup, cream, mushroom, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 0.32 mg | 3% |
| 4049 | Game meat, native, moose, fat, raw | Lamb, Veal and Game | 0.32 mg | 3% |
| 4050 | Sweet potato, baked, skin removed after baking, with salt | Vegetables and Vegetable Products | 0.32 mg | 3% |
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