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 1301–1350 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Pasta, spaghetti, enriched, cooked | Cereals, Grains and Pasta | 0.51 mg | 5% |
| 1302 | Pasta, macaroni (elbow), unenriched, cooked | Cereals, Grains and Pasta | 0.51 mg | 5% |
| 1303 | Salad, caesar, homemade | Mixed Dishes | 0.51 mg | 5% |
| 1304 | Fast foods, breakfast, french toast sticks | Fast Foods | 0.51 mg | 5% |
| 1305 | Taro shoots, raw | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 1306 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 1307 | Potato, skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 1308 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 0.51 mg | 5% |
| 1309 | Tangerine (mandarin), canned, juice pack, solids and liquid | Fruits and fruit juices | 0.51 mg | 5% |
| 1310 | Vegetables, mixed, canned, unsalted | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 1311 | Nuts, acorns, raw | Nuts and Seeds | 0.51 mg | 5% |
| 1312 | Pie crust, standard type, frozen, ready-to-bake, baked | Baked Products | 0.51 mg | 5% |
| 1313 | Vegetables, mixed, canned, solids and liquid | Vegetables and Vegetable Products | 0.51 mg | 5% |
| 1314 | Waterchestnuts, Chinese, raw | Vegetables and Vegetable Products | 0.50 mg | 5% |
| 1315 | Fast foods, side dish, potato, french-fried in vegetable oil | Fast Foods | 0.50 mg | 5% |
| 1316 | Beet greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.50 mg | 5% |
| 1317 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, prepared, Quaker | Breakfast cereals | 0.50 mg | 5% |
| 1318 | Cookie, chocolate chip, refrigerated dough | Baked Products | 0.50 mg | 5% |
| 1319 | Coriander (cilantro), raw | Vegetables and Vegetable Products | 0.50 mg | 5% |
| 1320 | Yautia (tannier), raw | Vegetables and Vegetable Products | 0.50 mg | 5% |
| 1321 | Cereal, hot, oats, instant: Weight Control, Cinnamon, prepared, Quaker | Breakfast cereals | 0.50 mg | 5% |
| 1322 | Snacks, RICE KRISPIES SQUARES | Snacks | 0.50 mg | 5% |
| 1323 | Soup, onion, canned, condensed | Soups, Sauces and Gravies | 0.50 mg | 5% |
| 1324 | Pasta, spaghetti, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 0.50 mg | 5% |
| 1325 | Fast food, biscuit | Fast Foods | 0.50 mg | 5% |
| 1326 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 0.50 mg | 5% |
| 1327 | Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 0.50 mg | 5% |
| 1328 | Bread, Boston brown, canned | Baked Products | 0.50 mg | 5% |
| 1329 | Hot chocolate, cocoa, without sugar, mix, powder, prepared with water | Beverages | 0.50 mg | 5% |
| 1330 | Beet greens, boiled, drained | Vegetables and Vegetable Products | 0.50 mg | 5% |
| 1331 | Cookie, shortbread, plain, commercial, no sugar added, with artificial sweetener | Baked Products | 0.50 mg | 5% |
| 1332 | Cake, pound, homemade | Baked Products | 0.50 mg | 5% |
| 1333 | Snacks, vegetable chips | Snacks | 0.50 mg | 5% |
| 1334 | Succotash, canned with whole kernel corn, solids and liquid | Vegetables and Vegetable Products | 0.50 mg | 5% |
| 1335 | Pasta, macaroni, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 0.50 mg | 5% |
| 1336 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1337 | Drumstick (horseradish-tree), leaves, boiled, drained | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1338 | Blueberry, dried, sweetened | Fruits and fruit juices | 0.49 mg | 4% |
| 1339 | Vegetables, mixed, frozen, boiled, drained | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1340 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, prepared | Cereals, Grains and Pasta | 0.49 mg | 4% |
| 1341 | Nuts, European chestnuts (sweet), raw, peeled | Nuts and Seeds | 0.49 mg | 4% |
| 1342 | Dessert, frozen yogourt, chocolate, soft-serve | Sweets | 0.49 mg | 4% |
| 1343 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 0.49 mg | 4% |
| 1344 | Drumstick (horseradish-tree), leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1345 | Cookie, shortbread, plain, commercial | Baked Products | 0.49 mg | 4% |
| 1346 | Candies, bars, Krackel | Sweets | 0.49 mg | 4% |
| 1347 | Dessert, pudding, rice, with raisins, homemade | Sweets | 0.49 mg | 4% |
| 1348 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker | Breakfast cereals | 0.49 mg | 4% |
| 1349 | Peas, edible-podded (snow peas), frozen, boiled, drained | Vegetables and Vegetable Products | 0.49 mg | 4% |
| 1350 | Cracker, standard snack-type | Baked Products | 0.49 mg | 4% |
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.