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 3151–3200 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3151 | Cookie, oatmeal, refrigerated dough, prepared | Baked Products | 0.71 mg | 6% | CNF |
| 3152 | Burrito, bean and cheese, frozen | Mixed Dishes | 0.71 mg | 6% | CNF |
| 3153 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 0.71 mg | 6% | CNF |
| 3154 | Snacks, potato chips, dried potatoes, sour cream and onion | Snacks | 0.71 mg | 6% | CNF |
| 3155 | Tortilla, ready-to-bake / fry, flour | Baked Products | 0.71 mg | 6% | CNF |
| 3156 | Wonton wrapper (egg roll wrapper) | Baked Products | 0.71 mg | 6% | CNF |
| 3157 | Malted milk, natural flavour, enriched powder | Beverages | 0.71 mg | 6% | CNF |
| 3158 | Nuts, coconut meat, desiccated, sweetened, flaked, packaged | Nuts and Seeds | 0.71 mg | 6% | CNF |
| 3159 | Fiddlehead greens (ferns), frozen, unprepared | Vegetables and Vegetable Products | 0.71 mg | 6% | CNF |
| 3160 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 0.71 mg | 6% | CNF |
| 3161 | Cereal, hot, cream of wheat, regular, dry | Breakfast cereals | 0.71 mg | 6% | CNF |
| 3162 | Beverages, fruit punch juice drink, frozen concentrate | Beverages | 0.70 mg | 6% | USDA_SR |
| 3163 | English muffins, plain, enriched, without calcium propionate(includes sourdough) | Baked Products | 0.70 mg | 6% | USDA_SR |
| 3164 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain | Legumes and Legume Products | 0.70 mg | 6% | USDA_SR |
| 3165 | English muffins, plain, unenriched, without calcium propionate (includes sourdough) | Baked Products | 0.70 mg | 6% | USDA_SR |
| 3166 | English muffins, plain, unenriched, with calcium propionate (includes sourdough) | Baked Products | 0.70 mg | 6% | USDA_SR |
| 3167 | Rolls, dinner, plain, prepared from recipe, made with low fat (2%) milk | Baked Products | 0.70 mg | 6% | USDA_SR |
| 3168 | Danish pastry, cheese | Baked Products | 0.70 mg | 6% | USDA_SR |
| 3169 | Crackers, rye, sandwich-type with cheese filling | Baked Products | 0.70 mg | 6% | USDA_SR |
| 3170 | Frijoles rojos volteados (Refried beans, red, canned) | Legumes and Legume Products | 0.70 mg | 6% | USDA_SR |
| 3171 | Fast foods, burrito, with beans | Fast Foods | 0.70 mg | 6% | USDA_SR |
| 3172 | Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST | Cereal Grains and Pasta | 0.70 mg | 6% | USDA_SR |
| 3173 | Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch | Baked Products | 0.70 mg | 6% | USDA_SR |
| 3174 | Soup, cream of asparagus, canned, condensed | Soups, Sauces, and Gravies | 0.70 mg | 6% | USDA_SR |
| 3175 | Gravy, mushroom, canned | Soups, Sauces, and Gravies | 0.70 mg | 6% | USDA_SR |
| 3176 | Gravy, au jus, dry | Soups, Sauces, and Gravies | 0.70 mg | 6% | USDA_SR |
| 3177 | Potatoes, mashed, dehydrated, flakes without milk, dry form | Vegetables and Vegetable Products | 0.70 mg | 6% | USDA_SR |
| 3178 | Syrup, maple, Canadian | Sweets | 0.70 mg | 6% | USDA_SR |
| 3179 | Peas, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 0.70 mg | 6% | USDA_SR |
| 3180 | Potato pancakes | Vegetables and Vegetable Products | 0.70 mg | 6% | USDA_SR |
| 3181 | Chicken, meatless | Legumes and Legume Products | 0.70 mg | 6% | USDA_SR |
| 3182 | Wheat flour, white, all-purpose, unenriched | Cereal Grains and Pasta | 0.70 mg | 6% | USDA_SR |
| 3183 | Wheat flour, white, all-purpose, enriched, calcium-fortified | Cereal Grains and Pasta | 0.70 mg | 6% | USDA_SR |
| 3184 | Corn, sweet, white, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 0.70 mg | 6% | USDA_SR |
| 3185 | Gourd, white-flowered (calabash), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 6% | USDA_SR |
| 3186 | Gourd, white-flowered (calabash), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.70 mg | 6% | USDA_SR |
| 3187 | Gourd, white-flowered (calabash), raw | Vegetables and Vegetable Products | 0.70 mg | 6% | USDA_SR |
| 3188 | Wheat flour, white, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 0.70 mg | 6% | USDA_SR |
| 3189 | Wheat flour, white, all-purpose, enriched, bleached | Cereal Grains and Pasta | 0.70 mg | 6% | USDA_SR |
| 3190 | Corn, sweet, yellow, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 0.70 mg | 6% | USDA_SR |
| 3191 | Udi's, Gluten Free, Classic French Dinner Rolls | Baked Products | 0.70 mg | 6% | USDA_SR |
| 3192 | Candies, confectioner's coating, yogurt | Sweets | 0.70 mg | 6% | USDA_SR |
| 3193 | Snacks, potato chips, made from dried potatoes, reduced fat | Snacks | 0.70 mg | 6% | USDA_SR |
| 3194 | Peas, green, canned, solids and liquid, no salt added | Vegetables and Vegetable Products | 0.70 mg | 6% | CNF |
| 3195 | Gourd, white-flowered (calabash gourd), boiled, drained, with salt | Vegetables and Vegetable Products | 0.70 mg | 6% | CNF |
| 3196 | Cloudberry (bakeapple), native | Fruits and fruit juices | 0.70 mg | 6% | CNF |
| 3197 | Meatless, chicken | Legumes and Legume Products | 0.70 mg | 6% | CNF |
| 3198 | Candies, confectioner's coating, yogourt | Sweets | 0.70 mg | 6% | CNF |
| 3199 | Fast foods, mexican, burrito with beans | Fast Foods | 0.70 mg | 6% | CNF |
| 3200 | Grains, wheat flour, white, all purpose, enriched, calcium fortified | Cereals, Grains and Pasta | 0.70 mg | 6% | 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.