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 551–600 of 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Crackers, melba toast, plain | Baked Products | 2.01 mg | 18% |
| 552 | Crackers, melba toast, plain, without salt | Baked Products | 2.01 mg | 18% |
| 553 | Rolls, dinner, whole-wheat | Baked Products | 2.01 mg | 18% |
| 554 | Chocolate, dark, 45- 59% cacao solids | Sweets | 2.01 mg | 18% |
| 555 | Nuts, coconut meat, dried (desiccated), not sweetened | Nut and Seed Products | 2.01 mg | 18% |
| 556 | Chili with beans, canned | Legumes and Legume Products | 2.00 mg | 18% |
| 557 | Peanuts, spanish, oil-roasted, without salt | Legumes and Legume Products | 2.00 mg | 18% |
| 558 | Peanuts, spanish, oil-roasted, with salt | Legumes and Legume Products | 2.00 mg | 18% |
| 559 | Snacks, corn cakes, very low sodium | Snacks | 2.00 mg | 18% |
| 560 | Seaweed, spirulina, dried | Vegetables and Vegetable Products | 2.00 mg | 18% |
| 561 | Barley flour or meal | Cereal Grains and Pasta | 2.00 mg | 18% |
| 562 | Beans, chili, barbecue, ranch style, cooked | Legumes and Legume Products | 2.00 mg | 18% |
| 563 | APPLEBEE'S, mozzarella sticks | Restaurant Foods | 2.00 mg | 18% |
| 564 | Cornmeal, white, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 2.00 mg | 18% |
| 565 | Cornmeal, yellow, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 2.00 mg | 18% |
| 566 | Snacks, corn cakes | Snacks | 2.00 mg | 18% |
| 567 | Tofu, fried, prepared with calcium sulfate | Legumes and Legume Products | 1.99 mg | 18% |
| 568 | Tofu, fried | Legumes and Legume Products | 1.99 mg | 18% |
| 569 | Tomatoes, sun-dried | Vegetables and Vegetable Products | 1.99 mg | 18% |
| 570 | Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry | Breakfast Cereals | 1.98 mg | 18% |
| 571 | Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry | Breakfast Cereals | 1.97 mg | 18% |
| 572 | Formulated bar, high fiber, chewy, oats and chocolate | Snacks | 1.96 mg | 18% |
| 573 | Pancakes, whole-wheat, dry mix, incomplete | Baked Products | 1.96 mg | 18% |
| 574 | Rice, brown, parboiled, dry, UNCLE BEN'S | Cereal Grains and Pasta | 1.96 mg | 18% |
| 575 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 1.95 mg | 18% |
| 576 | Nabisco, Nabisco Grahams Crackers | Baked Products | 1.94 mg | 18% |
| 577 | Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry | Breakfast Cereals | 1.94 mg | 18% |
| 578 | Crackers, toast thins, low sodium | Baked Products | 1.94 mg | 18% |
| 579 | Bulgur, dry | Cereal Grains and Pasta | 1.93 mg | 18% |
| 580 | Shallots, freeze-dried | Vegetables and Vegetable Products | 1.93 mg | 18% |
| 581 | Snacks, granola bars, hard, chocolate chip | Snacks | 1.93 mg | 18% |
| 582 | Tortillas, ready-to-bake or -fry, whole wheat | Baked Products | 1.92 mg | 17% |
| 583 | Snacks, granola bites, mixed flavors | Snacks | 1.92 mg | 17% |
| 584 | Mothbeans, mature seeds, raw | Legumes and Legume Products | 1.92 mg | 17% |
| 585 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 1.92 mg | 17% |
| 586 | Noodles, egg, dry, enriched | Cereal Grains and Pasta | 1.92 mg | 17% |
| 587 | Cereals ready-to-eat, FAMILIA | Breakfast Cereals | 1.92 mg | 17% |
| 588 | McDONALD'S, BIG MAC | Fast Foods | 1.91 mg | 17% |
| 589 | Seeds, breadnut tree seeds, dried | Nut and Seed Products | 1.91 mg | 17% |
| 590 | Beans, french, mature seeds, raw | Legumes and Legume Products | 1.90 mg | 17% |
| 591 | Babyfood, cereal, oatmeal, with bananas, dry | Baby Foods | 1.90 mg | 17% |
| 592 | Onions, dehydrated flakes | Vegetables and Vegetable Products | 1.89 mg | 17% |
| 593 | Snacks, cornnuts, barbecue-flavor | Snacks | 1.88 mg | 17% |
| 594 | Cowpeas, catjang, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.87 mg | 17% |
| 595 | Cowpeas, catjang, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.87 mg | 17% |
| 596 | Beans, baked, canned, with franks | Legumes and Legume Products | 1.87 mg | 17% |
| 597 | Bacon bits, meatless | Legumes and Legume Products | 1.87 mg | 17% |
| 598 | Candies, chocolate covered, caramel with nuts | Sweets | 1.87 mg | 17% |
| 599 | Stew, mutton, corn, squash (Navajo) | American Indian/Alaska Native Foods | 1.87 mg | 17% |
| 600 | Candies, MARS SNACKFOOD US, M&M's Almond Chocolate Candies | Sweets | 1.86 mg | 17% |
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.