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 51–100 of 342 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 3.37 mg | 31% |
| 52 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 3.36 mg | 31% |
| 53 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 3.36 mg | 31% |
| 54 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 3.31 mg | 30% |
| 55 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 3.31 mg | 30% |
| 56 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 3.29 mg | 30% |
| 57 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 3.29 mg | 30% |
| 58 | Cheese, dry white, queso seco | Dairy and Egg Products | 3.28 mg | 30% |
| 59 | Cheese, dry white, queso seco | Dairy and Egg Products | 3.28 mg | 30% |
| 60 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 3.26 mg | 30% |
| 61 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 3.26 mg | 30% |
| 62 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 3.24 mg | 29% |
| 63 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 3.23 mg | 29% |
| 64 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 3.23 mg | 29% |
| 65 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 3.23 mg | 29% |
| 66 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 3.23 mg | 29% |
| 67 | Almond butter, creamy | Nut and Seed Products | 3.18 mg | 29% |
| 68 | Chickpeas, (garbanzo beans, bengal gram), dry | Legumes and Legume Products | 3.12 mg | 28% |
| 69 | Peanut butter, creamy | Legumes and Legume Products | 3.06 mg | 28% |
| 70 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 3.03 mg | 28% |
| 71 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 3.03 mg | 28% |
| 72 | Flour, amaranth | Cereal Grains and Pasta | 3.00 mg | 27% |
| 73 | Egg, yolk, raw, frozen, pasteurized | Dairy and Egg Products | 2.93 mg | 27% |
| 74 | Cheese, queso fresco, solid | Dairy and Egg Products | 2.91 mg | 26% |
| 75 | Nuts, almonds, whole, raw | Nut and Seed Products | 2.87 mg | 26% |
| 76 | Oats, whole grain, steel cut | Cereal Grains and Pasta | 2.84 mg | 26% |
| 77 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 2.84 mg | 26% |
| 78 | Beans, Dry, Red (0% moisture) | Legumes and Legume Products | 2.84 mg | 26% |
| 79 | Nuts, almonds, dry roasted, with salt added | Nut and Seed Products | 2.80 mg | 25% |
| 80 | Flour, almond | Nut and Seed Products | 2.79 mg | 25% |
| 81 | Peanuts, raw | Legumes and Legume Products | 2.78 mg | 25% |
| 82 | Flour, quinoa | Cereal Grains and Pasta | 2.77 mg | 25% |
| 83 | Nuts, walnuts, English, halves, raw | Nut and Seed Products | 2.76 mg | 25% |
| 84 | Flour, oat, whole grain | Cereal Grains and Pasta | 2.75 mg | 25% |
| 85 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 2.74 mg | 25% |
| 86 | Beans, cannellini, dry | Legumes and Legume Products | 2.72 mg | 25% |
| 87 | Rice, red, unenriched, dry, raw | Cereal Grains and Pasta | 2.56 mg | 23% |
| 88 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 2.54 mg | 23% |
| 89 | Cheese, American, restaurant | Dairy and Egg Products | 2.45 mg | 22% |
| 90 | Cheese, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 2.42 mg | 22% |
| 91 | Cheese, pasteurized process cheese food or product, American, singles | Dairy and Egg Products | 2.38 mg | 22% |
| 92 | Cheese, feta, whole milk, crumbled | Dairy and Egg Products | 2.35 mg | 21% |
| 93 | Nuts, hazelnuts or filberts, raw | Nut and Seed Products | 2.33 mg | 21% |
| 94 | Flour, rye | Cereal Grains and Pasta | 2.33 mg | 21% |
| 95 | Millet, whole grain | Cereal Grains and Pasta | 2.26 mg | 21% |
| 96 | Buckwheat, whole grain | Cereal Grains and Pasta | 2.24 mg | 20% |
| 97 | Nuts, pistachio nuts, raw | Nut and Seed Products | 2.18 mg | 20% |
| 98 | Bulgur, dry, raw | Cereal Grains and Pasta | 2.15 mg | 20% |
| 99 | Flour, barley | Cereal Grains and Pasta | 2.14 mg | 19% |
| 100 | Flour, rice, brown | Cereal Grains and Pasta | 1.91 mg | 17% |
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.