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 2251–2300 of 4,200 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2251 | Arugula, raw | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 2252 | Broadbeans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 2253 | Asparagus, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 2254 | Bamboo shoots, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 2255 | Asparagus, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 2256 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 2257 | Raspberries, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 0.47 mg | 4% |
| 2258 | Pectin, unsweetened, dry mix | Sweets | 0.47 mg | 4% |
| 2259 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 2260 | Bamboo shoots, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 2261 | Succotash, (corn and limas), frozen, unprepared | Vegetables and Vegetable Products | 0.47 mg | 4% |
| 2262 | Frozen novelties, ice type, pop, with low calorie sweetener | Sweets | 0.47 mg | 4% |
| 2263 | Schar, Gluten-Free, Wheat-Free, Classic White Bread | Baked Products | 0.47 mg | 4% |
| 2264 | Milk dessert, frozen, milk-fat free, chocolate | Sweets | 0.47 mg | 4% |
| 2265 | Desserts, flan, caramel custard, prepared-from-recipe | Sweets | 0.47 mg | 4% |
| 2266 | Ice creams, vanilla, rich | Sweets | 0.47 mg | 4% |
| 2267 | Biscuits, plain or buttermilk, refrigerated dough, lower fat, baked | Baked Products | 0.46 mg | 4% |
| 2268 | Beans, kidney, all types, mature seeds, canned | Legumes and Legume Products | 0.46 mg | 4% |
| 2269 | Babyfood, cereal, rice, with bananas, prepared with whole milk | Baby Foods | 0.46 mg | 4% |
| 2270 | Soup, tomato bisque, canned, condensed | Soups, Sauces, and Gravies | 0.46 mg | 4% |
| 2271 | Pie crust, cookie-type, prepared from recipe, graham cracker, chilled | Baked Products | 0.46 mg | 4% |
| 2272 | Pie, pumpkin, prepared from recipe | Baked Products | 0.46 mg | 4% |
| 2273 | Cake, cheesecake, prepared from mix, no-bake type | Baked Products | 0.46 mg | 4% |
| 2274 | Cookies, brownies, commercially prepared, reduced fat, with added fiber | Baked Products | 0.46 mg | 4% |
| 2275 | Eggnog | Dairy and Egg Products | 0.46 mg | 4% |
| 2276 | Milk, chocolate, lowfat, reduced sugar | Dairy and Egg Products | 0.46 mg | 4% |
| 2277 | Yogurt, Greek, vanilla, lowfat | Dairy and Egg Products | 0.46 mg | 4% |
| 2278 | Kefir, lowfat, plain, LIFEWAY | Dairy and Egg Products | 0.46 mg | 4% |
| 2279 | Yogurt, Greek, vanilla, nonfat | Dairy and Egg Products | 0.46 mg | 4% |
| 2280 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 0.46 mg | 4% |
| 2281 | Babyfood, peas and brown rice | Baby Foods | 0.46 mg | 4% |
| 2282 | Corn, sweet, yellow, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 0.46 mg | 4% |
| 2283 | Spinach, canned, regular pack, drained solids | Vegetables and Vegetable Products | 0.46 mg | 4% |
| 2284 | Corn, sweet, yellow, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 0.46 mg | 4% |
| 2285 | Corn, sweet, white, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 0.46 mg | 4% |
| 2286 | Corn, sweet, white, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 0.46 mg | 4% |
| 2287 | Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes | Baked Products | 0.46 mg | 4% |
| 2288 | DENNY'S, french fries | Restaurant Foods | 0.46 mg | 4% |
| 2289 | Pie crust, deep dish, frozen, unbaked, made with enriched flour | Baked Products | 0.46 mg | 4% |
| 2290 | Pie crust, standard-type, frozen, ready-to-bake, enriched | Baked Products | 0.45 mg | 4% |
| 2291 | Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 0.45 mg | 4% |
| 2292 | Beverages, milk beverage, reduced fat, flavored and sweetened, Ready-to-drink, added calcium, vitamin A and vitamin D | Beverages | 0.45 mg | 4% |
| 2293 | Macaroni and Cheese, canned entree | Meals, Entrees, and Side Dishes | 0.45 mg | 4% |
| 2294 | McDONALD'S, Hot Caramel Sundae | Fast Foods | 0.45 mg | 4% |
| 2295 | Cookies, molasses | Baked Products | 0.45 mg | 4% |
| 2296 | Cake, yellow, prepared from recipe without frosting | Baked Products | 0.45 mg | 4% |
| 2297 | Egg rolls, vegetable, frozen, prepared | Meals, Entrees, and Side Dishes | 0.45 mg | 4% |
| 2298 | Yogurt, Greek, nonfat, strawberry, DANNON OIKOS | Dairy and Egg Products | 0.45 mg | 4% |
| 2299 | Milk, nonfat, fluid, protein fortified, with added vitamin A and vitamin D (fat free and skim) | Dairy and Egg Products | 0.45 mg | 4% |
| 2300 | Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A and vitamin D | Dairy and Egg Products | 0.45 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.