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 3001–3050 of 3,496 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3001 | Apricot, canned, heavy syrup, drained | Fruits and fruit juices | 0.11 mg | 1% |
| 3002 | Salad dressing, caesar dressing, regular | Fats and Oils | 0.11 mg | 1% |
| 3003 | Salad dressing, caesar, low Calorie | Fats and Oils | 0.11 mg | 1% |
| 3004 | Salad dressing, mayonnaise type, low sodium, reduced fat | Fats and Oils | 0.11 mg | 1% |
| 3005 | Juice, tomato, canned, no salt added | Vegetables and Vegetable Products | 0.11 mg | 1% |
| 3006 | Mustard spinach (tendergreen), boiled, drained, with salt | Vegetables and Vegetable Products | 0.11 mg | 1% |
| 3007 | Salt, table | Spices and Herbs | 0.10 mg | 1% |
| 3008 | Salad dressing, russian, commercial, low calorie | Fats and Oils | 0.10 mg | 1% |
| 3009 | Sauce, teriyaki, ready-to-serve | Soups, Sauces and Gravies | 0.10 mg | 1% |
| 3010 | Soup, cauliflower, dehydrated, water added | Soups, Sauces and Gravies | 0.10 mg | 1% |
| 3011 | Soup, cream, vegetable, dehydrated, water added | Soups, Sauces and Gravies | 0.10 mg | 1% |
| 3012 | Cereal, hot, cream of wheat, instant: maple and brown sugar, prepared | Breakfast cereals | 0.10 mg | 1% |
| 3013 | Cereal, hot, cream of wheat, instant: apple and cinnamon, prepared | Breakfast cereals | 0.10 mg | 1% |
| 3014 | Acerola (West Indian cherry), raw | Fruits and fruit juices | 0.10 mg | 1% |
| 3015 | Acerola juice, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 3016 | Apricot, canned whole no skin, heavy syrup pack, solids and liquid | Fruits and fruit juices | 0.10 mg | 1% |
| 3017 | Apricot, canned whole no skin, extra heavy syrup, solids and liquid | Fruits and fruit juices | 0.10 mg | 1% |
| 3018 | Apricot, frozen, sweetened | Fruits and fruit juices | 0.10 mg | 1% |
| 3019 | Cherry, sour, red, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 3020 | Cherry sour, red, frozen, unsweetened | Fruits and fruit juices | 0.10 mg | 1% |
| 3021 | Cherry, sweet, canned, juice pack, solids and liquid | Fruits and fruit juices | 0.10 mg | 1% |
| 3022 | Cherry, sweet, canned, heavy syrup pack | Fruits and fruit juices | 0.10 mg | 1% |
| 3023 | Cherry, sweet, canned, extra heavy syrup pack | Fruits and fruit juices | 0.10 mg | 1% |
| 3024 | Cranberry, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 3025 | Mammy-apple, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 3026 | Passion fruit, purple, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 3027 | Rhubarb, frozen, uncooked | Fruits and fruit juices | 0.10 mg | 1% |
| 3028 | Sapodilla, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 3029 | Soursop, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 3030 | Sugar-apple, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 3031 | Tamarind, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 3032 | Watermelon, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 3033 | Cherry, sweet, canned, light syrup pack | Fruits and fruit juices | 0.10 mg | 1% |
| 3034 | Pear, raw, with skin | Fruits and fruit juices | 0.10 mg | 1% |
| 3035 | Pineapple, canned, juice pack, solids and liquid | Fruits and fruit juices | 0.10 mg | 1% |
| 3036 | Plum, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 3037 | Rhubarb, raw | Fruits and fruit juices | 0.10 mg | 1% |
| 3038 | Pumpkin flowers, boiled, drained | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 3039 | Taro, Tahitian, cooked | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 3040 | Squash, winter, hubbard, boiled, mashed | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 3041 | Pickles, cucumber, dill (includes Kosher and Polish) | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 3042 | Pickles, cucumber, dill, low sodium | Vegetables and Vegetable Products | 0.10 mg | 1% |
| 3043 | Nuts, coconut water (liquid from coconut) | Nuts and Seeds | 0.10 mg | 1% |
| 3044 | Carbonated drinks, club soda | Beverages | 0.10 mg | 1% |
| 3045 | Carbonated drinks, orange soda | Beverages | 0.10 mg | 1% |
| 3046 | Carbonated drinks, tonic water (quinine) | Beverages | 0.10 mg | 1% |
| 3047 | Dessert, pudding, lemon, dry mix, regular, prepared | Sweets | 0.10 mg | 1% |
| 3048 | Egg, chicken, white, dried | Dairy and Egg Products | 0.10 mg | 1% |
| 3049 | Hot chocolate with marshmallows, mix, powder, prepared with water | Beverages | 0.10 mg | 1% |
| 3050 | Salad dressing, french, fat free | Fats and Oils | 0.10 mg | 1% |
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.