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 2401–2450 of 6,506 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2401 | Refried beans, canned, vegetarian | Legumes and Legume Products | 0.74 mg | 7% | CNF |
| 2402 | Beans, lima (fordhook), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.74 mg | 7% | CNF |
| 2403 | Cassava (manioc), flour | Vegetables and Vegetable Products | 0.74 mg | 7% | CNF |
| 2404 | Pasta, rice noodles, dry | Cereals, Grains and Pasta | 0.74 mg | 7% | CNF |
| 2405 | Sweets, confectioner's coating / chips, white chocolate | Sweets | 0.74 mg | 7% | CNF |
| 2406 | Chayote, fruit, raw | Vegetables and Vegetable Products | 0.74 mg | 7% | CNF |
| 2407 | Beans, lima (fordhook), frozen, boiled, drained | Vegetables and Vegetable Products | 0.74 mg | 7% | CNF |
| 2408 | Cereal, ready to eat, Sugar Crisp, Post | Breakfast cereals | 0.74 mg | 7% | CNF |
| 2409 | Soup, tomato, dehydrated | Soups, Sauces and Gravies | 0.74 mg | 7% | CNF |
| 2410 | Beans, black, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.74 mg | 7% | USDA_FF |
| 2411 | Beverages, chocolate syrup | Beverages | 0.73 mg | 7% | USDA_SR |
| 2412 | Cake, snack cakes, creme-filled, chocolate with frosting, low-fat, with added fiber | Baked Products | 0.73 mg | 7% | USDA_SR |
| 2413 | Beans, baked, home prepared | Legumes and Legume Products | 0.73 mg | 7% | USDA_SR |
| 2414 | Cookies, coconut macaroon | Baked Products | 0.73 mg | 7% | USDA_SR |
| 2415 | Fast foods, hush puppies | Fast Foods | 0.73 mg | 7% | USDA_SR |
| 2416 | BANQUET, Salisbury Steak With Gravy, family size, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.73 mg | 7% | USDA_SR |
| 2417 | Mushrooms, white, microwaved | Vegetables and Vegetable Products | 0.73 mg | 7% | USDA_SR |
| 2418 | Pizza rolls, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.73 mg | 7% | USDA_SR |
| 2419 | Pizza roll, frozen, unprepared | Mixed Dishes | 0.73 mg | 7% | CNF |
| 2420 | Vitamin water, lemon/orange flavours, low Calorie | Beverages | 0.73 mg | 7% | CNF |
| 2421 | Mushroom, white, microwaved | Vegetables and Vegetable Products | 0.73 mg | 7% | CNF |
| 2422 | Fast foods, side dish, hush puppies | Fast Foods | 0.73 mg | 7% | CNF |
| 2423 | Cookie, coconut macaroon | Baked Products | 0.73 mg | 7% | CNF |
| 2424 | Beans, baked, homemade | Legumes and Legume Products | 0.73 mg | 7% | CNF |
| 2425 | Chocolate syrup, thin type | Sweets | 0.73 mg | 7% | CNF |
| 2426 | Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.72 mg | 7% | USDA_FF |
| 2427 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 0.72 mg | 7% | USDA_FF |
| 2428 | Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan | Beverages | 0.72 mg | 7% | USDA_SR |
| 2429 | Danish pastry, cinnamon, unenriched | Baked Products | 0.72 mg | 7% | USDA_SR |
| 2430 | Bread, raisin, unenriched | Baked Products | 0.72 mg | 7% | USDA_SR |
| 2431 | Leavening agents, baking powder, low-sodium | Baked Products | 0.72 mg | 7% | USDA_SR |
| 2432 | Danish pastry, cinnamon, enriched | Baked Products | 0.72 mg | 7% | USDA_SR |
| 2433 | Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched | Baked Products | 0.72 mg | 7% | USDA_SR |
| 2434 | Cookies, brownies, commercially prepared | Baked Products | 0.72 mg | 7% | USDA_SR |
| 2435 | Bread, raisin, enriched | Baked Products | 0.72 mg | 7% | USDA_SR |
| 2436 | Cereals, corn grits, white, regular and quick, enriched, dry | Breakfast Cereals | 0.72 mg | 7% | USDA_SR |
| 2437 | Infant Formula, MEAD JOHNSON, ENFAMIL, ENFACARE, ready-to-feed, with ARA and DHA | Baby Foods | 0.72 mg | 7% | USDA_SR |
| 2438 | McDONALD'S, RANCH SNACK WRAP, Crispy | Fast Foods | 0.72 mg | 7% | USDA_SR |
| 2439 | Peas, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.72 mg | 7% | USDA_SR |
| 2440 | CHICK-FIL-A, Chick-n-Strips | Fast Foods | 0.72 mg | 7% | USDA_SR |
| 2441 | Mushrooms, canned, drained solids | Vegetables and Vegetable Products | 0.72 mg | 7% | USDA_SR |
| 2442 | Candies, NESTLE, BABY RUTH Bar | Sweets | 0.72 mg | 7% | USDA_SR |
| 2443 | Candies, bars, Baby Ruth | Sweets | 0.72 mg | 7% | CNF |
| 2444 | Leavening agent, baking powder, low sodium | Baked Products | 0.72 mg | 7% | CNF |
| 2445 | Danish pastry, cinnamon | Baked Products | 0.72 mg | 7% | CNF |
| 2446 | Cookie, chocolate chip, commercial, regular, higher fat | Baked Products | 0.72 mg | 7% | CNF |
| 2447 | Cookie, brownie, commercial | Baked Products | 0.72 mg | 7% | CNF |
| 2448 | Mushroom, canned, drained solids | Vegetables and Vegetable Products | 0.72 mg | 7% | CNF |
| 2449 | Peas, green, canned, solids and liquid | Vegetables and Vegetable Products | 0.72 mg | 7% | CNF |
| 2450 | Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed | Vegetables and Vegetable Products | 0.71 mg | 6% | USDA_FF |
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.