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 1951–2000 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 0.42 mg | 4% |
| 1952 | Cookie, sugar, homemade, made with margarine | Baked Products | 0.42 mg | 4% |
| 1953 | Leavening agent, cream of tartar | Baked Products | 0.42 mg | 4% |
| 1954 | Dessert, frozen yogourt, vanilla, soft-serve | Sweets | 0.42 mg | 4% |
| 1955 | Grains, rice, white, medium-grain, cooked | Cereals, Grains and Pasta | 0.42 mg | 4% |
| 1956 | Candies, nougat, with almonds | Sweets | 0.42 mg | 4% |
| 1957 | Kefir, (2-3.9% M.F.) | Dairy and Egg Products | 0.42 mg | 4% |
| 1958 | Drumstick (horseradish-tree), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 1959 | Egg, chicken, white, fresh or frozen, cooked | Dairy and Egg Products | 0.42 mg | 4% |
| 1960 | Spinach, canned, solids and liquids, unsalted | Vegetables and Vegetable Products | 0.42 mg | 4% |
| 1961 | Cream, 5% | Dairy and Egg Products | 0.42 mg | 4% |
| 1962 | Yogourt, fruit flavoured, low fat, lactose reduced (0.5-1.9% M.F.) | Dairy and Egg Products | 0.42 mg | 4% |
| 1963 | Yogourt, plain, Balkan style (4-6% M.F.) | Dairy and Egg Products | 0.42 mg | 4% |
| 1964 | Grains, rice and vermicelli mix, beef flavour, prepared with margarine | Cereals, Grains and Pasta | 0.42 mg | 4% |
| 1965 | Raspberry, frozen, unsweetened | Fruits and fruit juices | 0.42 mg | 4% |
| 1966 | Babyfood, vegetables, jarred, broccoli and potato with cheese | Babyfoods | 0.42 mg | 4% |
| 1967 | Babyfood, cereal, rice, with yogourt, with fruit, prepared with water | Babyfoods | 0.42 mg | 4% |
| 1968 | Turnip greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1969 | Dessert, pudding, all flavours except chocolate, instant, dry mix, prepared with 2% milk | Sweets | 0.41 mg | 4% |
| 1970 | Soup, French onion, homemade (with bread and cheese) | Soups, Sauces and Gravies | 0.41 mg | 4% |
| 1971 | Yogourt, fruit flavoured (2-3.9% M.F.) | Dairy and Egg Products | 0.41 mg | 4% |
| 1972 | Yogourt, fruit flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 0.41 mg | 4% |
| 1973 | Yogourt, soy, vanilla flavoured, with added fibre | Dairy and Egg Products | 0.41 mg | 4% |
| 1974 | Babyfood, yogourt, fruit flavours, with added Vitamin D and DHA | Babyfoods | 0.41 mg | 4% |
| 1975 | Dip, cheese with chili peppers, ready-to-serve | Soups, Sauces and Gravies | 0.41 mg | 4% |
| 1976 | Yogourt, fruit flavoured (2-3.9% M.F.), with added Vitamin D | Dairy and Egg Products | 0.41 mg | 4% |
| 1977 | Milk, fluid, chocolate, whole | Dairy and Egg Products | 0.41 mg | 4% |
| 1978 | Sauce, white, medium, 2% milk, homemade | Soups, Sauces and Gravies | 0.41 mg | 4% |
| 1979 | Cereal, hot, corn grits (yellow), dry | Breakfast cereals | 0.41 mg | 4% |
| 1980 | Asparagus, frozen, boiled, drained | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1981 | Beans, mung, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1982 | Dandelion greens, raw | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1983 | Peas, edible-podded (snow peas), frozen, unprepared | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1984 | Taro leaves, raw | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1985 | Turnip greens, frozen, boiled, drained | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1986 | Broccoli, raw | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1987 | Potato, french-fried, frozen, cottage cut, salt not added in processing, heated in oven | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1988 | Potato, french-fried, frozen, extruded, heated in oven | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1989 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 0.41 mg | 4% |
| 1990 | Malted milk, chocolate flavour, powder, milk whole milk | Beverages | 0.41 mg | 4% |
| 1991 | Milk shake (fast food), chocolate | Beverages | 0.41 mg | 4% |
| 1992 | Beans, mung, long rice (chinese noodles), dehydrated | Legumes and Legume Products | 0.41 mg | 4% |
| 1993 | Biscuit, plain/buttermilk, refrigerated dough, higher fat, baked | Baked Products | 0.41 mg | 4% |
| 1994 | Sweets, syrups, sorghum | Sweets | 0.41 mg | 4% |
| 1995 | Icing (frosting), coconut-nut, ready to eat | Sweets | 0.41 mg | 4% |
| 1996 | Grains, rice, white, glutinous, cooked | Cereals, Grains and Pasta | 0.41 mg | 4% |
| 1997 | Milk, fluid, chocolate, partly skimmed, 1% M.F. | Dairy and Egg Products | 0.41 mg | 4% |
| 1998 | Blackberry juice, canned | Fruits and fruit juices | 0.41 mg | 4% |
| 1999 | Dessert, pudding, chocolate, dry mix, instant, low calorie, unprepared | Sweets | 0.41 mg | 4% |
| 2000 | Asparagus, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.41 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.