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
Selling a product with zinc? Generate a print-ready nutrition label from your recipe.
Showing 451–500 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | sweets, syrups, maple, prepackaged | Sweets | 1.99 mg | 18% |
| 452 | Tomato, sun-dried | Vegetables and Vegetable Products | 1.99 mg | 18% |
| 453 | Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker | Breakfast cereals | 1.99 mg | 18% |
| 454 | Granola bar, crunchy, fruit and/or nut | Baked Products | 1.98 mg | 18% |
| 455 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker | Breakfast cereals | 1.97 mg | 18% |
| 456 | Cereal, ready to eat, Cheerios: multigrain, General Mills | Breakfast cereals | 1.96 mg | 18% |
| 457 | Pancake, whole-wheat, dry mix, incomplete, unprepared | Baked Products | 1.96 mg | 18% |
| 458 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 1.95 mg | 18% |
| 459 | Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker | Breakfast cereals | 1.94 mg | 18% |
| 460 | Shallot, freeze-dried | Vegetables and Vegetable Products | 1.93 mg | 18% |
| 461 | Grains, bulgur, dry | Cereals, Grains and Pasta | 1.93 mg | 18% |
| 462 | Tortilla, ready-to-bake / fry, whole-wheat | Baked Products | 1.92 mg | 17% |
| 463 | Moth beans, raw | Legumes and Legume Products | 1.92 mg | 17% |
| 464 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 1.92 mg | 17% |
| 465 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 1.92 mg | 17% |
| 466 | Seeds, breadnuttree seeds, dried | Nuts and Seeds | 1.91 mg | 17% |
| 467 | Cereal, ready to eat, Golden Grahams, General Mills | Breakfast cereals | 1.91 mg | 17% |
| 468 | Cereal, ready to eat, Brown Rice Crisps, Barbara's Bakery | Breakfast cereals | 1.90 mg | 17% |
| 469 | Bread, whole grain (whole-wheat), with added fibre, commercial, toasted | Baked Products | 1.90 mg | 17% |
| 470 | Beans, french, mature seeds, raw | Legumes and Legume Products | 1.90 mg | 17% |
| 471 | Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker | Breakfast cereals | 1.89 mg | 17% |
| 472 | Onion, dehydrated flakes | Vegetables and Vegetable Products | 1.89 mg | 17% |
| 473 | Snacks, corn nuts, barbecue | Snacks | 1.88 mg | 17% |
| 474 | Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's | Breakfast cereals | 1.87 mg | 17% |
| 475 | Beans, baked, canned, with wieners | Legumes and Legume Products | 1.87 mg | 17% |
| 476 | Black-eyed peas (cowpeas), catjang, boiled | Legumes and Legume Products | 1.87 mg | 17% |
| 477 | Black-eyed peas (cowpeas), catjang, boiled, salted | Legumes and Legume Products | 1.87 mg | 17% |
| 478 | Meatless, bacon bits | Legumes and Legume Products | 1.87 mg | 17% |
| 479 | Candies, caramel with nuts, chocolate covered | Sweets | 1.87 mg | 17% |
| 480 | Salad, taco, with salsa, homemade | Mixed Dishes | 1.86 mg | 17% |
| 481 | Babyfood, cereal, mixed grain, with fruit, dry | Babyfoods | 1.86 mg | 17% |
| 482 | Candies, M&M's Almond Chocolate Candies | Sweets | 1.86 mg | 17% |
| 483 | Granola bar, crunchy, plain | Baked Products | 1.85 mg | 17% |
| 484 | Bread, oat (includes oatmeal and oat bran), commercial | Baked Products | 1.84 mg | 17% |
| 485 | Grains, wheat, kamut khorasan, cooked | Cereals, Grains and Pasta | 1.84 mg | 17% |
| 486 | Muffin, oat bran (wheat free-product) | Baked Products | 1.84 mg | 17% |
| 487 | Bread, whole wheat, commercial, toasted | Baked Products | 1.84 mg | 17% |
| 488 | Candies, bars, Chunky | Sweets | 1.84 mg | 17% |
| 489 | Spices, cinnamon, ground | Spices and Herbs | 1.83 mg | 17% |
| 490 | Cereal, ready to eat, Harvest Crunch: Raisins and almonds, Quaker | Breakfast cereals | 1.83 mg | 17% |
| 491 | Peanuts, all types, boiled, salted | Legumes and Legume Products | 1.83 mg | 17% |
| 492 | Hummus, commercial | Legumes and Legume Products | 1.83 mg | 17% |
| 493 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 1.83 mg | 17% |
| 494 | Nuts, coconut meat, desiccated, sweetened, shredded | Nuts and Seeds | 1.82 mg | 17% |
| 495 | Grains, cornmeal (yellow), whole-grain | Cereals, Grains and Pasta | 1.82 mg | 17% |
| 496 | Bread, protein (includes gluten) | Baked Products | 1.82 mg | 17% |
| 497 | Granola bar, chewy, fruit and/or nut | Baked Products | 1.82 mg | 17% |
| 498 | Cereal, ready to eat, On Track, President's Choice | Breakfast cereals | 1.81 mg | 16% |
| 499 | Spices, thyme, fresh | Spices and Herbs | 1.81 mg | 16% |
| 500 | Vegetarian meat loaf or patty, meatless | Legumes and Legume Products | 1.80 mg | 16% |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.