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 251–300 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 251 | Spices, caraway seed | Spices and Herbs | 5.50 mg | 50% | USDA_SR |
| 252 | Spices, caraway seed | Spices and Herbs | 5.50 mg | 50% | CNF |
| 253 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 5.48 mg | 50% | USDA_SR |
| 254 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 5.48 mg | 50% | CNF |
| 255 | Spices, parsley, dried | Spices and Herbs | 5.44 mg | 49% | USDA_SR |
| 256 | Restaurant, family style, sirloin steak | Restaurant Foods | 5.44 mg | 49% | USDA_SR |
| 257 | CRACKER BARREL, grilled sirloin steak | Restaurant Foods | 5.42 mg | 49% | USDA_SR |
| 258 | Nuts, cashew nuts, oil roasted, without salt added | Nut and Seed Products | 5.35 mg | 49% | USDA_SR |
| 259 | APPLEBEE'S, 9 oz house sirloin steak | Restaurant Foods | 5.35 mg | 49% | USDA_SR |
| 260 | Nuts, cashew nuts, oil roasted, with salt added | Nut and Seed Products | 5.35 mg | 49% | USDA_SR |
| 261 | Nuts, cashew nuts, oil roasted, salted | Nuts and Seeds | 5.35 mg | 49% | CNF |
| 262 | Nuts, cashew nuts, oil roasted | Nuts and Seeds | 5.35 mg | 49% | CNF |
| 263 | Toddler formula, MEAD JOHNSON, Nutramigen Toddler with LGG Powder, with ARA and DHA, not reconstituted | Baby Foods | 5.30 mg | 48% | USDA_SR |
| 264 | Spices, anise seed | Spices and Herbs | 5.30 mg | 48% | USDA_SR |
| 265 | Seeds, sunflower seed kernels, toasted, without salt | Nut and Seed Products | 5.30 mg | 48% | USDA_SR |
| 266 | Seeds, sunflower seed kernels, toasted, with salt added | Nut and Seed Products | 5.30 mg | 48% | USDA_SR |
| 267 | Seeds, sunflower seed kernels, toasted, salted | Nuts and Seeds | 5.30 mg | 48% | CNF |
| 268 | Seeds, sunflower seed kernels, toasted | Nuts and Seeds | 5.30 mg | 48% | CNF |
| 269 | Spices, anise seeds | Spices and Herbs | 5.30 mg | 48% | CNF |
| 270 | Seeds, sunflower seed kernels, dry roasted, without salt | Nut and Seed Products | 5.29 mg | 48% | USDA_SR |
| 271 | Snacks, crisped rice bar, almond | Snacks | 5.29 mg | 48% | USDA_SR |
| 272 | Seeds, sunflower seed kernels, dry roasted, with salt added | Nut and Seed Products | 5.29 mg | 48% | USDA_SR |
| 273 | Seeds, sunflower seed kernels from shell, dry roasted, with salt added | Nut and Seed Products | 5.29 mg | 48% | USDA_SR |
| 274 | Snacks, crisped rice bar, almond | Snacks | 5.29 mg | 48% | CNF |
| 275 | Seeds, sunflower seed kernels, dry roasted, salted | Nuts and Seeds | 5.29 mg | 48% | CNF |
| 276 | Seeds, sunflower seed kernels, dry roasted | Nuts and Seeds | 5.29 mg | 48% | CNF |
| 277 | DENNY'S, top sirloin steak | Restaurant Foods | 5.26 mg | 48% | USDA_SR |
| 278 | Cereal, ready to eat, All Bran Buds, Kellogg's | Breakfast cereals | 5.26 mg | 48% | CNF |
| 279 | Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit | Snacks | 5.24 mg | 48% | USDA_SR |
| 280 | Einkorn, grain, dry, raw | Cereal Grains and Pasta | 5.23 mg | 48% | USDA_FF |
| 281 | Cereal, ready to eat, Honey Bunches of Oats (Honey Roasted), Post | Breakfast cereals | 5.22 mg | 47% | CNF |
| 282 | Seeds, sunflower seed kernels, oil roasted, without salt | Nut and Seed Products | 5.21 mg | 47% | USDA_SR |
| 283 | Seeds, sunflower seed kernels, oil roasted, with salt added | Nut and Seed Products | 5.21 mg | 47% | USDA_SR |
| 284 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 5.21 mg | 47% | CNF |
| 285 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 5.21 mg | 47% | CNF |
| 286 | Cereals ready-to-eat, POST, COCOA PEBBLES | Breakfast Cereals | 5.20 mg | 47% | USDA_SR |
| 287 | Infant formula, MEAD JOHNSON, ENFAMIL, Infant, with iron, powder, with ARA and DHA | Baby Foods | 5.20 mg | 47% | USDA_SR |
| 288 | Infant formula, MEAD JOHNSON, ENFAMIL, with iron, powder | Baby Foods | 5.20 mg | 47% | USDA_SR |
| 289 | Spices, dill seed | Spices and Herbs | 5.20 mg | 47% | USDA_SR |
| 290 | Spices, dill seed | Spices and Herbs | 5.20 mg | 47% | CNF |
| 291 | Nuts, cashew butter, plain, without salt added | Nut and Seed Products | 5.16 mg | 47% | USDA_SR |
| 292 | Nuts, cashew butter, plain | Nuts and Seeds | 5.16 mg | 47% | CNF |
| 293 | Chives, freeze-dried | Vegetables and Vegetable Products | 5.12 mg | 47% | USDA_SR |
| 294 | Chives, freeze-dried | Vegetables and Vegetable Products | 5.12 mg | 47% | CNF |
| 295 | Peanut flour, defatted | Legumes and Legume Products | 5.10 mg | 46% | USDA_SR |
| 296 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN WITH LGG, with iron, powder, not reconstituted, with ARA and DHA | Baby Foods | 5.10 mg | 46% | USDA_SR |
| 297 | Infant formula, MEAD JOHNSON, Enfamil Reguline Powder, with ARA and DHA, not reconstituted | Baby Foods | 5.10 mg | 46% | USDA_SR |
| 298 | Infant formula, MEAD JOHNSON, Enfamil for Supplementing, powder, with ARA and DHA, not reconstituted | Baby Foods | 5.10 mg | 46% | USDA_SR |
| 299 | Infant Formula, MEAD JOHNSON, ENFAMIL, GENTLEASE, with ARA and DHA powder not reconstituted | Baby Foods | 5.10 mg | 46% | USDA_SR |
| 300 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, powder | Baby Foods | 5.10 mg | 46% | 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.