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 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1401 | Cake, coffeecake, fruit | Baked Products | 0.65 mg | 6% |
| 1402 | Lima beans, large, mature seeds, canned | Legumes and Legume Products | 0.65 mg | 6% |
| 1403 | Beans, great northern, mature seeds, canned, low sodium | Legumes and Legume Products | 0.65 mg | 6% |
| 1404 | Cookies, marshmallow, chocolate-coated (includes marshmallow pies) | Baked Products | 0.65 mg | 6% |
| 1405 | Refried beans, canned, fat-free | Legumes and Legume Products | 0.65 mg | 6% |
| 1406 | Crackers, water biscuits | Baked Products | 0.65 mg | 6% |
| 1407 | Babyfood, Baby MUM MUM Rice Biscuits | Baby Foods | 0.65 mg | 6% |
| 1408 | Peas, green, canned, seasoned, solids and liquids | Vegetables and Vegetable Products | 0.65 mg | 6% |
| 1409 | Noodles, egg, cooked, unenriched, with added salt | Cereal Grains and Pasta | 0.65 mg | 6% |
| 1410 | Noodles, egg, enriched, cooked | Cereal Grains and Pasta | 0.65 mg | 6% |
| 1411 | Mushrooms, enoki, raw | Vegetables and Vegetable Products | 0.65 mg | 6% |
| 1412 | Mushrooms, portabella, exposed to ultraviolet light, grilled | Vegetables and Vegetable Products | 0.65 mg | 6% |
| 1413 | Mushrooms, portabella, grilled | Vegetables and Vegetable Products | 0.65 mg | 6% |
| 1414 | Bamboo shoots, canned, drained solids | Vegetables and Vegetable Products | 0.65 mg | 6% |
| 1415 | Noodles, egg, unenriched, cooked, without added salt | Cereal Grains and Pasta | 0.65 mg | 6% |
| 1416 | Noodles, egg, cooked, enriched, with added salt | Cereal Grains and Pasta | 0.65 mg | 6% |
| 1417 | Chicken, meatless, breaded, fried | Legumes and Legume Products | 0.65 mg | 6% |
| 1418 | Beans, french, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 0.64 mg | 6% |
| 1419 | Muffins, corn, dry mix, prepared | Baked Products | 0.64 mg | 6% |
| 1420 | Cookies, oatmeal, refrigerated dough | Baked Products | 0.64 mg | 6% |
| 1421 | Cookies, brownies, dry mix, regular | Baked Products | 0.64 mg | 6% |
| 1422 | Soup, pea, green, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 0.64 mg | 6% |
| 1423 | Beans, french, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 0.64 mg | 6% |
| 1424 | Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched | Baked Products | 0.64 mg | 6% |
| 1425 | Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 0.64 mg | 6% |
| 1426 | Mustard, prepared, yellow | Spices and Herbs | 0.64 mg | 6% |
| 1427 | Avocados, raw, all commercial varieties | Fruits and Fruit Juices | 0.64 mg | 6% |
| 1428 | Soup, pea, low sodium, prepared with equal volume water | Soups, Sauces, and Gravies | 0.64 mg | 6% |
| 1429 | Nuts, acorn flour, full fat | Nut and Seed Products | 0.64 mg | 6% |
| 1430 | Wheat flour, white, tortilla mix, enriched | Cereal Grains and Pasta | 0.64 mg | 6% |
| 1431 | Cauliflower, green, raw | Vegetables and Vegetable Products | 0.64 mg | 6% |
| 1432 | Lima beans, immature seeds, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.64 mg | 6% |
| 1433 | Lima beans, immature seeds, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.64 mg | 6% |
| 1434 | Desserts, mousse, chocolate, prepared-from-recipe | Sweets | 0.64 mg | 6% |
| 1435 | Cookies, animal crackers (includes arrowroot, tea biscuits) | Baked Products | 0.64 mg | 6% |
| 1436 | Beverages, Energy Drink with carbonated water and high fructose corn syrup | Beverages | 0.63 mg | 6% |
| 1437 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 0.63 mg | 6% |
| 1438 | McDONALD'S, McCHICKEN Sandwich | Fast Foods | 0.63 mg | 6% |
| 1439 | Succotash, (corn and limas), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1440 | Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1441 | Lima beans, immature seeds, frozen, baby, unprepared | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1442 | Noodles, flat, crunchy, Chinese restaurant | Cereal Grains and Pasta | 0.63 mg | 6% |
| 1443 | Noodles, egg, spinach, enriched, cooked | Cereal Grains and Pasta | 0.63 mg | 6% |
| 1444 | Pasta, fresh-refrigerated, spinach, cooked | Cereal Grains and Pasta | 0.63 mg | 6% |
| 1445 | Cauliflower, green, cooked, with salt | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1446 | Cauliflower, green, cooked, no salt added | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1447 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1448 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1449 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.63 mg | 6% |
| 1450 | Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.63 mg | 6% |
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.