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 4701–4750 of 8,038 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4701 | Potato, scalloped, homemade, with butter | Vegetables and Vegetable Products | 0.40 mg | 4% | CNF |
| 4702 | Beans, kidney, sprouted, raw | Vegetables and Vegetable Products | 0.40 mg | 4% | CNF |
| 4703 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and fruit juices | 0.40 mg | 4% | CNF |
| 4704 | Avocado, raw, florida | Fruits and fruit juices | 0.40 mg | 4% | CNF |
| 4705 | Sauce, white, thick, homemade | Soups, Sauces and Gravies | 0.40 mg | 4% | CNF |
| 4706 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 0.40 mg | 4% | CNF |
| 4707 | Soup, tomato rice, canned, condensed | Soups, Sauces and Gravies | 0.40 mg | 4% | CNF |
| 4708 | Soup, mushroom barley, canned, condensed | Soups, Sauces and Gravies | 0.40 mg | 4% | CNF |
| 4709 | Cream, table (coffee), 15% M.F. | Dairy and Egg Products | 0.40 mg | 4% | CNF |
| 4710 | Cheese, cottage, creamed (4.5% M.F.) | Dairy and Egg Products | 0.40 mg | 4% | CNF |
| 4711 | Potatoes, red, without skin, raw | Vegetables and Vegetable Products | 0.39 mg | 4% | USDA_FF |
| 4712 | Cream, sour, full fat | Dairy and Egg Products | 0.39 mg | 4% | USDA_FF |
| 4713 | Kale, raw | Vegetables and Vegetable Products | 0.39 mg | 4% | USDA_FF |
| 4714 | Cake, pound, commercially prepared, other than all butter, unenriched | Baked Products | 0.39 mg | 4% | USDA_SR |
| 4715 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 0.39 mg | 4% | USDA_SR |
| 4716 | Pancakes, plain, dry mix, complete, prepared | Baked Products | 0.39 mg | 4% | USDA_SR |
| 4717 | Muffins, corn, toaster-type | Baked Products | 0.39 mg | 4% | USDA_SR |
| 4718 | Cake, pound, commercially prepared, other than all butter, enriched | Baked Products | 0.39 mg | 4% | USDA_SR |
| 4719 | Biscuits, plain or buttermilk, refrigerated dough, lower fat | Baked Products | 0.39 mg | 4% | USDA_SR |
| 4720 | Apricots, dried, sulfured, uncooked | Fruits and Fruit Juices | 0.39 mg | 4% | USDA_SR |
| 4721 | Apricots, dehydrated (low-moisture), sulfured, stewed | Fruits and Fruit Juices | 0.39 mg | 4% | USDA_SR |
| 4722 | Milk, chocolate, fluid, commercial, reduced fat, with added calcium | Dairy and Egg Products | 0.39 mg | 4% | USDA_SR |
| 4723 | Pie crust, standard-type, prepared from recipe, unbaked | Baked Products | 0.39 mg | 4% | USDA_SR |
| 4724 | Pie, pumpkin, commercially prepared | Baked Products | 0.39 mg | 4% | USDA_SR |
| 4725 | Muffins, blueberry, toaster-type | Baked Products | 0.39 mg | 4% | USDA_SR |
| 4726 | Cookies, fig bars | Baked Products | 0.39 mg | 4% | USDA_SR |
| 4727 | Cake, gingerbread, prepared from recipe | Baked Products | 0.39 mg | 4% | USDA_SR |
| 4728 | McDONALD'S, Strawberry Sundae | Fast Foods | 0.39 mg | 4% | USDA_SR |
| 4729 | Cream, half and half, lowfat | Dairy and Egg Products | 0.39 mg | 4% | USDA_SR |
| 4730 | Yogurt, Greek, strawberry, DANNON OIKOS | Dairy and Egg Products | 0.39 mg | 4% | USDA_SR |
| 4731 | Cream, fluid, half and half | Dairy and Egg Products | 0.39 mg | 4% | USDA_SR |
| 4732 | Milk shakes, thick vanilla | Dairy and Egg Products | 0.39 mg | 4% | USDA_SR |
| 4733 | Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D | Dairy and Egg Products | 0.39 mg | 4% | USDA_SR |
| 4734 | Squash, summer, all varieties, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.39 mg | 4% | USDA_SR |
| 4735 | Winged beans, immature seeds, raw | Vegetables and Vegetable Products | 0.39 mg | 4% | USDA_SR |
| 4736 | Potatoes, canned, solids and liquids | Vegetables and Vegetable Products | 0.39 mg | 4% | USDA_SR |
| 4737 | Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids | Vegetables and Vegetable Products | 0.39 mg | 4% | USDA_SR |
| 4738 | Squash, summer, all varieties, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.39 mg | 4% | USDA_SR |
| 4739 | Onions, spring or scallions (includes tops and bulb), raw | Vegetables and Vegetable Products | 0.39 mg | 4% | USDA_SR |
| 4740 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 0.39 mg | 4% | USDA_SR |
| 4741 | Corn, sweet, yellow, canned, no salt added, solids and liquids (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 0.39 mg | 4% | USDA_SR |
| 4742 | Lotus root, raw | Vegetables and Vegetable Products | 0.39 mg | 4% | USDA_SR |
| 4743 | Pears, dried, sulfured, uncooked | Fruits and Fruit Juices | 0.39 mg | 4% | USDA_SR |
| 4744 | Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 0.39 mg | 4% | USDA_SR |
| 4745 | Kale, raw | Vegetables and Vegetable Products | 0.39 mg | 4% | USDA_SR |
| 4746 | Jujube, Chinese, fresh, dried | Fruits and Fruit Juices | 0.39 mg | 4% | USDA_SR |
| 4747 | Plant-based beverage, almond, enriched, sweetened, chocolate flavoured | Beverages | 0.39 mg | 4% | CNF |
| 4748 | Plant-based beverage, almond, enriched, sweetened, vanilla flavoured | Beverages | 0.39 mg | 4% | CNF |
| 4749 | Vitamin water, lemon/orange flavours, sweetened | Beverages | 0.39 mg | 4% | CNF |
| 4750 | Grains, rice and vermicelli mix, pilaf flavour, prepared with margarine | Cereals, Grains and Pasta | 0.39 mg | 4% | 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.