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 3051–3100 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3051 | Yogurt, fruit, low fat, 10 grams protein per 8 ounce | Dairy and Egg Products | 0.74 mg | 7% | USDA_SR |
| 3052 | Chayote, fruit, raw | Vegetables and Vegetable Products | 0.74 mg | 7% | USDA_SR |
| 3053 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.74 mg | 7% | USDA_SR |
| 3054 | Yogurt, fruit variety, nonfat | Dairy and Egg Products | 0.74 mg | 7% | USDA_SR |
| 3055 | Rice noodles, dry | Cereal Grains and Pasta | 0.74 mg | 7% | USDA_SR |
| 3056 | Snacks, potato chips, fat free, salted | Snacks | 0.74 mg | 7% | USDA_SR |
| 3057 | Restaurant, Italian, cheese ravioli with marinara sauce | Restaurant Foods | 0.74 mg | 7% | USDA_SR |
| 3058 | Lima beans, immature seeds, frozen, fordhook, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.74 mg | 7% | USDA_SR |
| 3059 | Restaurant, Latino, Arroz con grandules (rice and pigeonpeas) | Restaurant Foods | 0.74 mg | 7% | USDA_SR |
| 3060 | Restaurant, Latino, Arroz con frijoles negros (rice and black beans) | Restaurant Foods | 0.74 mg | 7% | USDA_SR |
| 3061 | Candies, white chocolate | Sweets | 0.74 mg | 7% | USDA_SR |
| 3062 | Ravioli, cheese-filled with marinara sauce | Mixed Dishes | 0.74 mg | 7% | CNF |
| 3063 | Soup, cream, broccoli, canned, condensed, reduced fat | Soups, Sauces and Gravies | 0.74 mg | 7% | CNF |
| 3064 | Beans, kidney, red, canned, drained and rinsed | Legumes and Legume Products | 0.74 mg | 7% | CNF |
| 3065 | Yogourt, with crunchy granola/cereal topping | Dairy and Egg Products | 0.74 mg | 7% | CNF |
| 3066 | Refried beans, canned, vegetarian | Legumes and Legume Products | 0.74 mg | 7% | CNF |
| 3067 | Beans, lima (fordhook), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 0.74 mg | 7% | CNF |
| 3068 | Cassava (manioc), flour | Vegetables and Vegetable Products | 0.74 mg | 7% | CNF |
| 3069 | Pasta, rice noodles, dry | Cereals, Grains and Pasta | 0.74 mg | 7% | CNF |
| 3070 | Sweets, confectioner's coating / chips, white chocolate | Sweets | 0.74 mg | 7% | CNF |
| 3071 | Cookie, chocolate sandwich, cream filling, regular | Baked Products | 0.74 mg | 7% | CNF |
| 3072 | Chayote, fruit, raw | Vegetables and Vegetable Products | 0.74 mg | 7% | CNF |
| 3073 | Beans, lima (fordhook), frozen, boiled, drained | Vegetables and Vegetable Products | 0.74 mg | 7% | CNF |
| 3074 | Cereal, ready to eat, Sugar Crisp, Post | Breakfast cereals | 0.74 mg | 7% | CNF |
| 3075 | Soup, tomato, dehydrated | Soups, Sauces and Gravies | 0.74 mg | 7% | CNF |
| 3076 | Beans, black, canned, sodium added, drained and rinsed | Legumes and Legume Products | 0.74 mg | 7% | USDA_FF |
| 3077 | Cream puff shell, prepared from recipe | Baked Products | 0.73 mg | 7% | USDA_SR |
| 3078 | Beverages, chocolate syrup | Beverages | 0.73 mg | 7% | USDA_SR |
| 3079 | Cake, snack cakes, creme-filled, chocolate with frosting, low-fat, with added fiber | Baked Products | 0.73 mg | 7% | USDA_SR |
| 3080 | Beans, baked, home prepared | Legumes and Legume Products | 0.73 mg | 7% | USDA_SR |
| 3081 | Crackers, matzo, egg and onion | Baked Products | 0.73 mg | 7% | USDA_SR |
| 3082 | Crackers, matzo, egg | Baked Products | 0.73 mg | 7% | USDA_SR |
| 3083 | Cookies, coconut macaroon | Baked Products | 0.73 mg | 7% | USDA_SR |
| 3084 | Fast foods, hush puppies | Fast Foods | 0.73 mg | 7% | USDA_SR |
| 3085 | BANQUET, Salisbury Steak With Gravy, family size, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.73 mg | 7% | USDA_SR |
| 3086 | Mushrooms, white, microwaved | Vegetables and Vegetable Products | 0.73 mg | 7% | USDA_SR |
| 3087 | Pizza rolls, frozen, unprepared | Meals, Entrees, and Side Dishes | 0.73 mg | 7% | USDA_SR |
| 3088 | Snacks, M&M MARS, COMBOS Snacks Cheddar Cheese Pretzel | Snacks | 0.73 mg | 7% | USDA_SR |
| 3089 | Ice creams, vanilla, light | Sweets | 0.73 mg | 7% | USDA_SR |
| 3090 | Pizza roll, frozen, unprepared | Mixed Dishes | 0.73 mg | 7% | CNF |
| 3091 | Vitamin water, lemon/orange flavours, low Calorie | Beverages | 0.73 mg | 7% | CNF |
| 3092 | Yogourt, goat, fruit flavoured | Dairy and Egg Products | 0.73 mg | 7% | CNF |
| 3093 | Yogourt, goat, fruit flavoured, with added fibre | Dairy and Egg Products | 0.73 mg | 7% | CNF |
| 3094 | Mushroom, white, microwaved | Vegetables and Vegetable Products | 0.73 mg | 7% | CNF |
| 3095 | Fast foods, side dish, hush puppies | Fast Foods | 0.73 mg | 7% | CNF |
| 3096 | Fast foods, breakfast, biscuit with egg | Fast Foods | 0.73 mg | 7% | CNF |
| 3097 | Dessert, frozen, ice cream, light, vanilla | Sweets | 0.73 mg | 7% | CNF |
| 3098 | Cracker, matzo, egg and onion | Baked Products | 0.73 mg | 7% | CNF |
| 3099 | Cream puff, homemade, shell only, includes eclair | Baked Products | 0.73 mg | 7% | CNF |
| 3100 | Cracker, matzo, egg | Baked Products | 0.73 mg | 7% | 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.