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 1501–1550 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1501 | Beans, kidney, sprouted, raw | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1502 | Potato, scalloped, homemade, with butter | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1503 | Shallot, raw | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1504 | Artichoke (Globe, French), boiled, drained, with salt | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1505 | Artichoke (Globe, French), boiled, drained | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1506 | Asparagus, canned, drained solids | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1507 | Corn, sweet, white, frozen, kernels off cob, boiled, drained | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1508 | Corn, sweet, white, frozen, kernels off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1509 | Nuts, Japanese chestnuts, boiled and steamed | Nuts and Seeds | 0.40 mg | 4% |
| 1510 | Pie crust, standard-type, dry mix, unprepared | Baked Products | 0.40 mg | 4% |
| 1511 | Candies, caramels, chocolate flavour roll | Sweets | 0.40 mg | 4% |
| 1512 | Grains, rice, white, short-grain, cooked | Cereals, Grains and Pasta | 0.40 mg | 4% |
| 1513 | Grape leaves, canned | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1514 | Salad dressing, ranch dressing, fat free | Fats and Oils | 0.40 mg | 4% |
| 1515 | Salad dressing, mayonnaise, made with tofu | Fats and Oils | 0.40 mg | 4% |
| 1516 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1517 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1518 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1519 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1520 | Potato, scalloped, homemade, with margarine | Vegetables and Vegetable Products | 0.40 mg | 4% |
| 1521 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, vegetarian, with vegetables only | Fast Foods | 0.40 mg | 4% |
| 1522 | Waffle, chocolate chip, frozen, ready-to-heat | Baked Products | 0.40 mg | 4% |
| 1523 | Dessert, frozen, FUDGESICLE bar, no sugar added, with artificial sweetener | Sweets | 0.40 mg | 4% |
| 1524 | Quinoa burger patty, frozen | Mixed Dishes | 0.40 mg | 4% |
| 1525 | Apricot, dried, sulphured, uncooked | Fruits and fruit juices | 0.39 mg | 4% |
| 1526 | Pear, dried halves, sulphured, uncooked | Fruits and fruit juices | 0.39 mg | 4% |
| 1527 | Apricot, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 0.39 mg | 4% |
| 1528 | Corn, sweet, canned, brine pack, solids and liquid | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 1529 | Lotus root, raw | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 1530 | Onion, spring (green) or scallion (includes tops and bulb), raw | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 1531 | Potato, canned, solids and liquid | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 1532 | Winged beans (goa bean), green, raw | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 1533 | Squash, summer, all varieties, boiled, drained | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 1534 | Cake, gingerbread, homemade | Baked Products | 0.39 mg | 4% |
| 1535 | Cookie, fig bar | Baked Products | 0.39 mg | 4% |
| 1536 | Muffin, blueberry, toaster-type | Baked Products | 0.39 mg | 4% |
| 1537 | Muffin, corn, toaster type | Baked Products | 0.39 mg | 4% |
| 1538 | Pie crust, standard type, homemade, unbaked | Baked Products | 0.39 mg | 4% |
| 1539 | Pie, pumpkin, commercial | Baked Products | 0.39 mg | 4% |
| 1540 | Plant-based beverage, rice, enriched | Beverages | 0.39 mg | 4% |
| 1541 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 1542 | Plant-based beverage, soy, enriched, chocolate | Beverages | 0.39 mg | 4% |
| 1543 | Plant-based beverage, soy, enriched, all flavours, unsweetened | Beverages | 0.39 mg | 4% |
| 1544 | Plant-based beverage, soy, enriched, all flavours, low fat | Beverages | 0.39 mg | 4% |
| 1545 | Plant-based beverage, soy, enriched, all flavours, fat free | Beverages | 0.39 mg | 4% |
| 1546 | Corn, sweet, canned, brine pack, solids and liquid, unsalted | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 1547 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 0.39 mg | 4% |
| 1548 | Squash, summer, all varieties, boiled, drained, with salt | Vegetables and Vegetable Products | 0.39 mg | 4% |
| 1549 | Plant-based beverage, soy, enriched, with Omega-3 fatty acids added | Beverages | 0.39 mg | 4% |
| 1550 | Plant-based beverage, soy, enriched, all flavours | Beverages | 0.39 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.