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 751–800 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 751 | Peppermint, fresh | Spices and Herbs | 1.11 mg | 10% |
| 752 | Grains, teff, cooked | Cereals, Grains and Pasta | 1.11 mg | 10% |
| 753 | Margarine-like spread (including garlic flavoured), tub, non-hydrogenated, mixed vegetable oils, 68% fat | Fats and Oils | 1.11 mg | 10% |
| 754 | Cracker, standard snack-type, with whole-wheat | Baked Products | 1.11 mg | 10% |
| 755 | Cracker, rusk toast | Baked Products | 1.10 mg | 10% |
| 756 | Epazote, raw | Vegetables and Vegetable Products | 1.10 mg | 10% |
| 757 | Bamboo shoots, raw | Vegetables and Vegetable Products | 1.10 mg | 10% |
| 758 | Nuts, macadamia (bushnuts, queensland), oil roasted, salted | Nuts and Seeds | 1.10 mg | 10% |
| 759 | Vegetarian stew, meatless | Legumes and Legume Products | 1.10 mg | 10% |
| 760 | Nuts, Japanese chestnuts, raw | Nuts and Seeds | 1.10 mg | 10% |
| 761 | Bagel, whole-wheat (multigrain) | Baked Products | 1.10 mg | 10% |
| 762 | Candies, bars, Mounds | Sweets | 1.10 mg | 10% |
| 763 | Mushroom, brown, Italian (crimini), raw | Vegetables and Vegetable Products | 1.10 mg | 10% |
| 764 | Nuts, coconut meat, raw | Nuts and Seeds | 1.10 mg | 10% |
| 765 | Grains, rice, white, short-grain, dry | Cereals, Grains and Pasta | 1.10 mg | 10% |
| 766 | Nuts, macadamia (bushnuts, queensland), oil roasted | Nuts and Seeds | 1.10 mg | 10% |
| 767 | Tofu, regular; soft or firm, prepared with magnesium chloride (nigari) | Legumes and Legume Products | 1.10 mg | 10% |
| 768 | Cookie, chocolate wafer | Baked Products | 1.09 mg | 10% |
| 769 | Spices, saffron | Spices and Herbs | 1.09 mg | 10% |
| 770 | Hummus, homemade | Legumes and Legume Products | 1.09 mg | 10% |
| 771 | Beans, small white, boiled | Legumes and Legume Products | 1.09 mg | 10% |
| 772 | Beans, small white, boiled, salted | Legumes and Legume Products | 1.09 mg | 10% |
| 773 | Spices, spearmint, fresh | Spices and Herbs | 1.09 mg | 10% |
| 774 | Snacks, potato chips, plain, salted | Snacks | 1.09 mg | 10% |
| 775 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 1.09 mg | 10% |
| 776 | Grains, rice, white, long-grain, regular, dry | Cereals, Grains and Pasta | 1.09 mg | 10% |
| 777 | Beans, yardlong, mature seeds, boiled | Legumes and Legume Products | 1.08 mg | 10% |
| 778 | Granola bar, chewy, fruit flavour, soy protein added, yogourt coated | Baked Products | 1.08 mg | 10% |
| 779 | Pasta, spaghetti, spinach, enriched, cooked | Cereals, Grains and Pasta | 1.08 mg | 10% |
| 780 | Beans, yardlong, mature seeds, boiled, salted | Legumes and Legume Products | 1.08 mg | 10% |
| 781 | Beans, kidney, all types, boiled, with salt | Legumes and Legume Products | 1.07 mg | 10% |
| 782 | Beans, kidney, dark red, boiled, salted | Legumes and Legume Products | 1.07 mg | 10% |
| 783 | Parsley, fresh | Vegetables and Vegetable Products | 1.07 mg | 10% |
| 784 | English muffin, wheat | Baked Products | 1.07 mg | 10% |
| 785 | Beans, kidney, dark red, boiled | Legumes and Legume Products | 1.07 mg | 10% |
| 786 | Snacks, corn-based, extruded, chips, barbecue | Snacks | 1.06 mg | 10% |
| 787 | Candies, bars, Twix, caramel cookie | Sweets | 1.06 mg | 10% |
| 788 | Beans, yellow, boiled | Legumes and Legume Products | 1.06 mg | 10% |
| 789 | Beans, yellow, boiled, salted | Legumes and Legume Products | 1.06 mg | 10% |
| 790 | Snacks, pretzels, hard, plain, salted | Snacks | 1.06 mg | 10% |
| 791 | Sweets, topping, chocolate flavour hazelnut spread | Sweets | 1.06 mg | 10% |
| 792 | Candies, REESE'S BITES | Sweets | 1.06 mg | 10% |
| 793 | Sweets, topping, nuts in syrup | Sweets | 1.05 mg | 10% |
| 794 | Grains, hominy, canned, yellow | Cereals, Grains and Pasta | 1.05 mg | 10% |
| 795 | Bread, white, commercial, with added fibre, toasted | Baked Products | 1.05 mg | 10% |
| 796 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 1.05 mg | 10% |
| 797 | English muffin, plain (also sourdough) | Baked Products | 1.05 mg | 10% |
| 798 | English muffin, multigrain (also granola), toasted | Baked Products | 1.05 mg | 10% |
| 799 | Seeds, lotus seeds, dried | Nuts and Seeds | 1.05 mg | 10% |
| 800 | Grains, semolina | Cereals, Grains and Pasta | 1.05 mg | 10% |
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.