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 201–250 of 3,432 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 201 | Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS | Breakfast Cereals | 4.84 mg | 44% |
| 202 | Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors | Snacks | 4.83 mg | 44% |
| 203 | Spices, cumin seed | Spices and Herbs | 4.80 mg | 44% |
| 204 | Elk, free range, roast, eye of round, cooked (Shoshone Bannock) | American Indian/Alaska Native Foods | 4.80 mg | 44% |
| 205 | Soybeans, mature seeds, dry roasted | Legumes and Legume Products | 4.77 mg | 43% |
| 206 | Lupins, mature seeds, raw | Legumes and Legume Products | 4.75 mg | 43% |
| 207 | Spices, coriander leaf, dried | Spices and Herbs | 4.72 mg | 43% |
| 208 | Spices, sage, ground | Spices and Herbs | 4.70 mg | 43% |
| 209 | Spices, curry powder | Spices and Herbs | 4.70 mg | 43% |
| 210 | Spices, coriander seed | Spices and Herbs | 4.70 mg | 43% |
| 211 | Nuts, mixed nuts, oil roasted, without peanuts, without salt added | Nut and Seed Products | 4.66 mg | 42% |
| 212 | Nuts, mixed nuts, oil roasted, without peanuts, with salt added | Nut and Seed Products | 4.66 mg | 42% |
| 213 | Seeds, sesame butter, tahini, from raw and stone ground kernels | Nut and Seed Products | 4.64 mg | 42% |
| 214 | Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) | Nut and Seed Products | 4.62 mg | 42% |
| 215 | Seeds, sesame butter, tahini, type of kernels unspecified | Nut and Seed Products | 4.62 mg | 42% |
| 216 | Seeds, chia seeds, dried | Nut and Seed Products | 4.58 mg | 42% |
| 217 | Nuts, mixed nuts, oil roasted, without peanuts, lightly salted | Nut and Seed Products | 4.57 mg | 42% |
| 218 | Nuts, pecans | Nut and Seed Products | 4.53 mg | 41% |
| 219 | Infant formula, NESTLE, GOOD START ESSENTIALS SOY, with iron, powder | Baby Foods | 4.51 mg | 41% |
| 220 | Infant formula, NESTLE, GOOD START SOY, with ARA and DHA, powder | Baby Foods | 4.51 mg | 41% |
| 221 | Spices, turmeric, ground | Spices and Herbs | 4.50 mg | 41% |
| 222 | Infant formula, GERBER, GOOD START 2 SOY, with iron, powder | Baby Foods | 4.50 mg | 41% |
| 223 | Winged beans, mature seeds, raw | Legumes and Legume Products | 4.48 mg | 41% |
| 224 | Nuts, pecans, oil roasted, without salt added | Nut and Seed Products | 4.47 mg | 41% |
| 225 | Nuts, pecans, oil roasted, with salt added | Nut and Seed Products | 4.47 mg | 41% |
| 226 | Peanuts, virginia, raw | Legumes and Legume Products | 4.43 mg | 40% |
| 227 | Nuts, cashew butter, plain, with salt added | Nut and Seed Products | 4.43 mg | 40% |
| 228 | Snacks, CLIF BAR, mixed flavors | Snacks | 4.41 mg | 40% |
| 229 | Cereals, WHEATENA, dry | Breakfast Cereals | 4.41 mg | 40% |
| 230 | Soy protein concentrate, produced by acid wash | Legumes and Legume Products | 4.40 mg | 40% |
| 231 | Soy protein concentrate, produced by alcohol extraction | Legumes and Legume Products | 4.40 mg | 40% |
| 232 | Seeds, flaxseed | Nut and Seed Products | 4.34 mg | 39% |
| 233 | Spices, paprika | Spices and Herbs | 4.33 mg | 39% |
| 234 | Candies, halavah, plain | Sweets | 4.32 mg | 39% |
| 235 | Nuts, hickorynuts, dried | Nut and Seed Products | 4.31 mg | 39% |
| 236 | Spices, chili powder | Spices and Herbs | 4.30 mg | 39% |
| 237 | Spices, savory, ground | Spices and Herbs | 4.30 mg | 39% |
| 238 | Nuts, pine nuts, pinyon, dried | Nut and Seed Products | 4.28 mg | 39% |
| 239 | Vermicelli, made from soy | Legumes and Legume Products | 4.24 mg | 39% |
| 240 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, dry | Breakfast Cereals | 4.20 mg | 38% |
| 241 | Yeast extract spread | Vegetables and Vegetable Products | 4.19 mg | 38% |
| 242 | Cereals ready-to-eat, granola, homemade | Breakfast Cereals | 4.17 mg | 38% |
| 243 | Wheat, durum | Cereal Grains and Pasta | 4.16 mg | 38% |
| 244 | Elk, free range, roast, eye of round, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 4.16 mg | 38% |
| 245 | Cereals, QUAKER, Whole Wheat Natural Cereal, dry | Breakfast Cereals | 4.10 mg | 37% |
| 246 | Infant formula, NESTLE, GOOD START SUPREME, with iron, powder | Baby Foods | 4.10 mg | 37% |
| 247 | Soy flour, low-fat | Legumes and Legume Products | 4.10 mg | 37% |
| 248 | Infant formula, GERBER, GOOD START 2, PROTECT PLUS, powder | Baby Foods | 4.10 mg | 37% |
| 249 | Infant formula, GERBER, GOOD START, PROTECT PLUS, powder | Baby Foods | 4.10 mg | 37% |
| 250 | Sea lion, Steller, liver (Alaska Native) | American Indian/Alaska Native Foods | 4.10 mg | 37% |
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.