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 1751–1800 of 2,783 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1751 | Cowpeas, leafy tips, raw | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 1752 | Onion, canned, solids and liquid | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 1753 | Peas and onions, frozen, boiled, drained | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 1754 | Potato, O'brien, frozen, unprepared | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 1755 | Squash, summer, crookneck, raw | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 1756 | Squash, summer, crookneck, canned, drained solids | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 1757 | Squash, summer, scallop, raw | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 1758 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 1759 | Potato, flesh, raw | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 1760 | Potato, flesh, baked | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 1761 | Potato, french-fried, frozen, cottage cut, salt not added in processing, unprepared | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 1762 | Potato, flesh and skin, raw | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 1763 | Sweets, fancy molasses | Sweets | 0.29 mg | 3% |
| 1764 | Potato, mashed, homemade, prepared with 2% M.F. milk and margarine | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 1765 | Potato, mashed, homemade, prepared with 2% M.F. milk | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 1766 | Potato, mashed, homemade, prepared with 2% M.F. milk and butter | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 1767 | Potato, Russet, flesh and skin, raw | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 1768 | Potato, white, flesh and skin, raw | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 1769 | Carrot, canned, solids ans liquid, unsalted | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 1770 | Peas and onions, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 1771 | Potato, flesh, baked, with salt | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 1772 | Dumpling, plain | Baked Products | 0.29 mg | 3% |
| 1773 | Potato, scalloped, dry mix, prepared with water, 2% milk and margarine | Vegetables and Vegetable Products | 0.29 mg | 3% |
| 1774 | Soup, Italian wedding, ready-to-serve | Soups, Sauces and Gravies | 0.29 mg | 3% |
| 1775 | Dessert, frozen yogourt | Sweets | 0.28 mg | 3% |
| 1776 | Lychee, dried | Fruits and fruit juices | 0.28 mg | 3% |
| 1777 | Arrowhead, raw | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 1778 | Dandelion greens, boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 1779 | Winged beans (goa bean), green, boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 1780 | Beans, mung, mature seeds, sprouted, bean sprouts, canned, drained | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 1781 | Potato, mashed, homemade, prepared with whole milk | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 1782 | Broccoli, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 1783 | Potato, canned, drained solids | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 1784 | Radish, raw | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 1785 | Tomato products, canned, sauce with onions, green peppers and celery | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 1786 | Seeds, lotus seeds, raw | Nuts and Seeds | 0.28 mg | 3% |
| 1787 | Bread stuffing, dry mix, prepared | Baked Products | 0.28 mg | 3% |
| 1788 | Cake, cherry fudge with chocolate icing (frosting) | Baked Products | 0.28 mg | 3% |
| 1789 | Pie, lemon meringue, homemade | Baked Products | 0.28 mg | 3% |
| 1790 | Grains, rice, white with pasta and seasonings, cooked | Cereals, Grains and Pasta | 0.28 mg | 3% |
| 1791 | Durian, raw or frozen | Fruits and fruit juices | 0.28 mg | 3% |
| 1792 | Tomato, yellow, raw | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 1793 | Breakfast tart, low fat | Baked Products | 0.28 mg | 3% |
| 1794 | Dessert, frozen yogourt, chocolate | Sweets | 0.28 mg | 3% |
| 1795 | Potatoes, canned, drained solids, unsalted | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 1796 | Salmonberry, raw | Fruits and fruit juices | 0.28 mg | 3% |
| 1797 | Broccoli, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 1798 | Dandelion greens, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 1799 | Winged beans (goa bean), green, boiled, drained, with salt | Vegetables and Vegetable Products | 0.28 mg | 3% |
| 1800 | Turnip, Prairie, native, boiled | Vegetables and Vegetable Products | 0.28 mg | 3% |
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.