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 2101–2150 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2101 | Cracker, cheese | Baked Products | 1.19 mg | 11% | CNF |
| 2102 | Peas, green, boiled, drained | Vegetables and Vegetable Products | 1.19 mg | 11% | CNF |
| 2103 | Spices, pepper, black | Spices and Herbs | 1.19 mg | 11% | CNF |
| 2104 | Milk substitutes, fluid, with lauric acid oil | Dairy and Egg Products | 1.18 mg | 11% | USDA_SR |
| 2105 | Sour cream, imitation, cultured | Dairy and Egg Products | 1.18 mg | 11% | USDA_SR |
| 2106 | SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato | Fast Foods | 1.18 mg | 11% | USDA_SR |
| 2107 | Grains, rice, white, glutinous, flour | Cereals, Grains and Pasta | 1.18 mg | 11% | CNF |
| 2108 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 1.17 mg | 11% | USDA_SR |
| 2109 | Bread, protein, (includes gluten), toasted | Baked Products | 1.17 mg | 11% | USDA_SR |
| 2110 | Infant formula, MEAD JOHNSON, Enfamil Premature High Protein 24 Calories, ready to feed, with ARA and DHA | Baby Foods | 1.17 mg | 11% | USDA_SR |
| 2111 | Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 24 calories, ready-to-feed | Baby Foods | 1.17 mg | 11% | USDA_SR |
| 2112 | TACO BELL, Taco Salad | Fast Foods | 1.17 mg | 11% | USDA_SR |
| 2113 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 1.17 mg | 11% | USDA_SR |
| 2114 | Snacks, granola bar, with coconut, chocolate coated | Snacks | 1.17 mg | 11% | USDA_SR |
| 2115 | Soybeans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 1.17 mg | 11% | USDA_SR |
| 2116 | Snacks, sesame sticks, wheat-based, salted | Snacks | 1.17 mg | 11% | USDA_SR |
| 2117 | Snacks, trail mix, tropical | Snacks | 1.17 mg | 11% | USDA_SR |
| 2118 | Crackers, snack, Goya Crackers | Baked Products | 1.17 mg | 11% | USDA_SR |
| 2119 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 1.17 mg | 11% | CNF |
| 2120 | Snacks, sesame sticks, wheat-based, salted | Snacks | 1.17 mg | 11% | CNF |
| 2121 | Snacks, trail mix, tropical | Snacks | 1.17 mg | 11% | CNF |
| 2122 | Bread, protein (includes gluten), toasted | Baked Products | 1.17 mg | 11% | CNF |
| 2123 | Soybeans, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 1.17 mg | 11% | CNF |
| 2124 | Bread, french or vienna, whole wheat | Baked Products | 1.16 mg | 11% | USDA_SR |
| 2125 | Cookies, graham crackers, plain or honey, lowfat | Baked Products | 1.16 mg | 11% | USDA_SR |
| 2126 | Wheat flour, white (industrial), 15% protein, bleached, unenriched | Cereal Grains and Pasta | 1.16 mg | 11% | USDA_SR |
| 2127 | Wheat flour, white (industrial), 15% protein, bleached, enriched | Cereal Grains and Pasta | 1.16 mg | 11% | USDA_SR |
| 2128 | Rice, white, medium-grain, raw, unenriched | Cereal Grains and Pasta | 1.16 mg | 11% | USDA_SR |
| 2129 | Garlic, raw | Vegetables and Vegetable Products | 1.16 mg | 11% | USDA_SR |
| 2130 | Rice, white, medium-grain, raw, enriched | Cereal Grains and Pasta | 1.16 mg | 11% | USDA_SR |
| 2131 | Cookie, graham cracker, plain or honey, low fat | Baked Products | 1.16 mg | 11% | CNF |
| 2132 | Pancake, buckwheat, dry mix, incomplete, prepared (with egg, oil, milk) | Baked Products | 1.16 mg | 11% | CNF |
| 2133 | Granola bar, chewy, fruit flavour, yogourt coated | Baked Products | 1.16 mg | 11% | CNF |
| 2134 | Grains, rice, white, medium-grain, dry | Cereals, Grains and Pasta | 1.16 mg | 11% | CNF |
| 2135 | Sweets, sugars, maple, hard | Sweets | 1.16 mg | 11% | CNF |
| 2136 | Garlic, raw | Vegetables and Vegetable Products | 1.16 mg | 11% | CNF |
| 2137 | Egg, chicken, whole, cooked, poached | Dairy and Egg Products | 1.16 mg | 11% | CNF |
| 2138 | Egg, chicken, whole, cooked, boiled in shell, hard-cooked | Dairy and Egg Products | 1.16 mg | 11% | CNF |
| 2139 | Egg, chicken, whole, fresh or frozen, raw | Dairy and Egg Products | 1.16 mg | 11% | CNF |
| 2140 | Cheese, ricotta, with whole milk | Dairy and Egg Products | 1.16 mg | 11% | CNF |
| 2141 | Flour, wheat, all-purpose, unenriched, unbleached | Cereal Grains and Pasta | 1.15 mg | 10% | USDA_FF |
| 2142 | Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS | Snacks | 1.15 mg | 10% | USDA_SR |
| 2143 | Soybeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 1.15 mg | 10% | USDA_SR |
| 2144 | Soybeans, mature cooked, boiled, without salt | Legumes and Legume Products | 1.15 mg | 10% | USDA_SR |
| 2145 | Clif Z bar | Baby Foods | 1.15 mg | 10% | USDA_SR |
| 2146 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed | Baby Foods | 1.15 mg | 10% | USDA_SR |
| 2147 | PIZZA HUT 14" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 1.15 mg | 10% | USDA_SR |
| 2148 | Snacks, tortilla chips, low fat, unsalted | Snacks | 1.15 mg | 10% | USDA_SR |
| 2149 | Eppaw, raw | Vegetables and Vegetable Products | 1.15 mg | 10% | USDA_SR |
| 2150 | Tortilla chips, low fat, baked without fat | Snacks | 1.15 mg | 10% | USDA_SR |
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.