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 2001–2050 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2001 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, Liquid concentrate, not reconstituted | Baby Foods | 1.28 mg | 12% | USDA_SR |
| 2002 | Candies, REESE'S Peanut Butter Cups | Sweets | 1.28 mg | 12% | USDA_SR |
| 2003 | Candies, Reese's peanut butter cups | Sweets | 1.28 mg | 12% | CNF |
| 2004 | Winged beans (goa bean) leaves, raw | Vegetables and Vegetable Products | 1.28 mg | 12% | CNF |
| 2005 | Sorghum grain, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 1.28 mg | 12% | USDA_FF |
| 2006 | Lentils, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.27 mg | 12% | USDA_SR |
| 2007 | Fast Food, Pizza Chain, 14" pizza, cheese topping, thick crust | Fast Foods | 1.27 mg | 12% | USDA_SR |
| 2008 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 1.27 mg | 12% | USDA_SR |
| 2009 | DOMINO'S 14" EXTRAVAGANZZA FEAST Pizza, Classic Hand-Tossed Crust | Fast Foods | 1.27 mg | 12% | USDA_SR |
| 2010 | Snacks, tortilla chips, taco-flavor | Snacks | 1.27 mg | 12% | USDA_SR |
| 2011 | Muffin, blueberry, commercially prepared, low-fat | Baked Products | 1.27 mg | 12% | USDA_SR |
| 2012 | Fast foods, pizza, cheese, thick crust | Fast Foods | 1.27 mg | 12% | CNF |
| 2013 | Muffin, blueberry, commercial, reduced fat | Baked Products | 1.27 mg | 12% | CNF |
| 2014 | Sweet potato, flour | Vegetables and Vegetable Products | 1.27 mg | 12% | CNF |
| 2015 | Snacks, tortilla chips, taco | Snacks | 1.27 mg | 12% | CNF |
| 2016 | Lentils, boiled, salted | Legumes and Legume Products | 1.27 mg | 12% | CNF |
| 2017 | Lentils, boiled | Legumes and Legume Products | 1.27 mg | 12% | CNF |
| 2018 | Veggie burgers or soyburgers, unprepared | Legumes and Legume Products | 1.26 mg | 11% | USDA_SR |
| 2019 | Cheese sauce, prepared from recipe | Dairy and Egg Products | 1.26 mg | 11% | USDA_SR |
| 2020 | Turnover, cheese-filled, tomato-based sauce, frozen, unprepared | Meals, Entrees, and Side Dishes | 1.26 mg | 11% | USDA_SR |
| 2021 | Baking chocolate, mexican, squares | Sweets | 1.26 mg | 11% | USDA_SR |
| 2022 | Turnover, cheese-filled, tomato-based sauce, frozen, unprepared | Mixed Dishes | 1.26 mg | 11% | CNF |
| 2023 | Veggie / soy burger patty, unprepared | Legumes and Legume Products | 1.26 mg | 11% | CNF |
| 2024 | Fast foods, mexican, taco salad with chili con carne | Fast Foods | 1.26 mg | 11% | CNF |
| 2025 | Egg, chicken, whole, cooked, fried | Dairy and Egg Products | 1.26 mg | 11% | CNF |
| 2026 | Cheese sauce, homemade | Dairy and Egg Products | 1.26 mg | 11% | CNF |
| 2027 | PAPA JOHN'S 14" Cheese Pizza, Thin Crust | Fast Foods | 1.25 mg | 11% | USDA_SR |
| 2028 | Bread, rye, toasted | Baked Products | 1.25 mg | 11% | USDA_SR |
| 2029 | Bread, wheat, sprouted | Baked Products | 1.25 mg | 11% | USDA_SR |
| 2030 | Candies, M&M MARS Pretzel Chocolate Candies | Sweets | 1.25 mg | 11% | USDA_SR |
| 2031 | Spelt, cooked | Cereal Grains and Pasta | 1.25 mg | 11% | USDA_SR |
| 2032 | Snacks, granola bars, hard, peanut butter | Snacks | 1.25 mg | 11% | USDA_SR |
| 2033 | Candies, milk chocolate coated raisins | Sweets | 1.25 mg | 11% | USDA_SR |
| 2034 | Pie Crust, Cookie-type, Graham Cracker, Ready Crust | Baked Products | 1.25 mg | 11% | USDA_SR |
| 2035 | Pie crust, cookie-type, graham cracker, ready-to-serve | Baked Products | 1.25 mg | 11% | CNF |
| 2036 | Grains, spelt, cooked | Cereals, Grains and Pasta | 1.25 mg | 11% | CNF |
| 2037 | Candies, milk chocolate coated raisins | Sweets | 1.25 mg | 11% | CNF |
| 2038 | Cereal, ready to eat, Reese Puffs (Peanut butter), General Mills | Breakfast cereals | 1.25 mg | 11% | CNF |
| 2039 | Soup, leek, dehydrated | Soups, Sauces and Gravies | 1.25 mg | 11% | CNF |
| 2040 | Flour, semolina, fine | Cereal Grains and Pasta | 1.24 mg | 11% | USDA_FF |
| 2041 | Eggs, Grade A, Large, egg whole | Dairy and Egg Products | 1.24 mg | 11% | USDA_FF |
| 2042 | Bread, naan, whole wheat, commercially prepared, refrigerated | Baked Products | 1.24 mg | 11% | USDA_SR |
| 2043 | PAPA JOHN'S 14" Cheese Pizza, Original Crust | Fast Foods | 1.24 mg | 11% | USDA_SR |
| 2044 | DOMINO'S 14" Cheese Pizza, Classic Hand-Tossed Crust | Fast Foods | 1.24 mg | 11% | USDA_SR |
| 2045 | Bread, cracked-wheat | Baked Products | 1.24 mg | 11% | USDA_SR |
| 2046 | Peas, green, raw | Vegetables and Vegetable Products | 1.24 mg | 11% | USDA_SR |
| 2047 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 1.24 mg | 11% | USDA_SR |
| 2048 | Indian, bread, naan, whole-wheat | Baked Products | 1.24 mg | 11% | CNF |
| 2049 | Fast foods, pizza, cheese and vegetables, regular crust | Fast Foods | 1.24 mg | 11% | CNF |
| 2050 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 1.24 mg | 11% | CNF |
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.