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 1401–1450 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1401 | Beans, kidney, all types, canned, solids and liquid | Legumes and Legume Products | 0.46 mg | 4% |
| 1402 | Cake, white, regular, dry mix, unprepared | Baked Products | 0.46 mg | 4% |
| 1403 | Pie, pumpkin, homemade | Baked Products | 0.46 mg | 4% |
| 1404 | Pie crust, cookie-type, graham cracker, homemade, chilled | Baked Products | 0.46 mg | 4% |
| 1405 | Corn, sweet, canned, vacuum pack, niblets, unsalted | Vegetables and Vegetable Products | 0.46 mg | 4% |
| 1406 | Grains, rice and vermicelli mix, chicken flavour, prepared with margarine | Cereals, Grains and Pasta | 0.46 mg | 4% |
| 1407 | Cookie, brownie, commercial, reduced fat | Baked Products | 0.46 mg | 4% |
| 1408 | Peas and carrots, frozen, boiled, drained | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 1409 | Succotash, frozen, boiled, drained | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 1410 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 1411 | Drumstick (horseradish-tree), pods, raw | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 1412 | Broccoli, boiled, drained | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 1413 | Broccoli, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 1414 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 0.45 mg | 4% |
| 1415 | Cake, yellow, homemade, without icing (frosting) | Baked Products | 0.45 mg | 4% |
| 1416 | Cookie, molasses | Baked Products | 0.45 mg | 4% |
| 1417 | Pie crust, standard type, frozen, ready-to-bake | Baked Products | 0.45 mg | 4% |
| 1418 | Candies, fondant, sweet chocolate coated | Sweets | 0.45 mg | 4% |
| 1419 | Pasta, Japanese noodles, somen, dry | Cereals, Grains and Pasta | 0.45 mg | 4% |
| 1420 | Fast foods, dessert, animal crackers | Fast Foods | 0.45 mg | 4% |
| 1421 | Snacks, potato chips, white, restructured, baked | Snacks | 0.45 mg | 4% |
| 1422 | Waffle, plain, frozen, ready-to-heat, microwaved | Baked Products | 0.45 mg | 4% |
| 1423 | Artichoke, marinated | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 1424 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 1425 | Peas and carrots, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 1426 | Succotash, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.45 mg | 4% |
| 1427 | Prune, dried, uncooked | Fruits and fruit juices | 0.44 mg | 4% |
| 1428 | Beans, kidney, sprouted, boiled, drained | Vegetables and Vegetable Products | 0.44 mg | 4% |
| 1429 | Lambsquarters, raw | Vegetables and Vegetable Products | 0.44 mg | 4% |
| 1430 | Potato, boiled with skin, skin only | Vegetables and Vegetable Products | 0.44 mg | 4% |
| 1431 | Cookie, oatmeal (with or without raisins), commercial, soft-type | Baked Products | 0.44 mg | 4% |
| 1432 | Doughnut (donut), cake-type, plain, sugared or glazed | Baked Products | 0.44 mg | 4% |
| 1433 | Pie crust, standard type, homemade, baked | Baked Products | 0.44 mg | 4% |
| 1434 | Muffin, wheat bran, toaster-type, with raisins, toasted | Baked Products | 0.44 mg | 4% |
| 1435 | Candies, caramel | Sweets | 0.44 mg | 4% |
| 1436 | Sweets, syrups, corn light | Sweets | 0.44 mg | 4% |
| 1437 | Pasta, made with egg, homemade, cooked | Cereals, Grains and Pasta | 0.44 mg | 4% |
| 1438 | Pasta, macaroni (spirals), vegetable, enriched, cooked | Cereals, Grains and Pasta | 0.44 mg | 4% |
| 1439 | Date, medjool | Fruits and fruit juices | 0.44 mg | 4% |
| 1440 | Beans, kidney, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 0.44 mg | 4% |
| 1441 | Potato, boiled with skin, skin only, with salt | Vegetables and Vegetable Products | 0.44 mg | 4% |
| 1442 | Okra (gumbo), boiled, drained | Vegetables and Vegetable Products | 0.43 mg | 4% |
| 1443 | Succotash, canned with cream style corn | Vegetables and Vegetable Products | 0.43 mg | 4% |
| 1444 | Vine spinach, raw | Vegetables and Vegetable Products | 0.43 mg | 4% |
| 1445 | Soy sauce (made from soy), tamari | Legumes and Legume Products | 0.43 mg | 4% |
| 1446 | Cookie, sugar, commercial | Baked Products | 0.43 mg | 4% |
| 1447 | Candies, bars, Whatchamacallit | Sweets | 0.43 mg | 4% |
| 1448 | Dessert, pudding, rice, ready to eat | Sweets | 0.43 mg | 4% |
| 1449 | Fast foods, dessert, sundae, strawberry | Fast Foods | 0.43 mg | 4% |
| 1450 | Rowal, raw | Fruits and fruit juices | 0.43 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.