Vegan foods high in Zinc

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

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Showing 4951–5000 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
4951	Purslane, boiled, drained, with salt	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4952	Gourd, dishcloth (towelgourd), boiled, drained, with salt	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4953	Dock (sorrel), boiled, drained, with salt	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4954	Cauliflower, boiled, drained, with salt	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4955	Beans, pinto, mature seeds, sprouted, boiled, drained, with salt	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4956	Dessert, pudding, tapioca, ready-to-eat, fat free	Sweets	0.17 mg	2%	CNF
4957	Salad dressing, ranch dressing, commercial, regular	Fats and Oils	0.17 mg	2%	CNF
4958	Hot chocolate, rich, mix, powder, prepared with water	Beverages	0.17 mg	2%	CNF
4959	Cucumber, peeled, raw	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4960	Candies, bars, Skor	Sweets	0.17 mg	2%	CNF
4961	Cookie, fortune	Baked Products	0.17 mg	2%	CNF
4962	Juice drink, fruit punch, frozen concentrate, water added	Beverages	0.17 mg	2%	CNF
4963	Tomato ketchup (catsup), low sodium	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4964	Tomato ketchup (catsup)	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4965	Tomato, red, ripe, canned, stewed	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4966	Tomato, red, ripe, raw, year round average	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4967	Squash, winter, butternut, frozen, unprepared	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4968	Squash, winter, acorn, baked	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4969	Onion, raw	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4970	Carrot, baby, raw	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4971	Pepper, sweet, yellow, raw	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4972	Sweet potato, cooked, candied, homemade	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4973	Beans, pinto, mature seeds, sprouted, boiled, drained	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4974	Dock (sorrel), boiled, drained	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4975	Turnip greens, frozen, unprepared	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4976	Purslane, boiled, drained	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4977	Purslane, raw	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4978	Pumpkin, canned	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4979	Pepper, hot chili, red or green, canned, solids and liquid	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4980	Mustard spinach (tendergreen), raw	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4981	Gourd, dishcloth (towelgourd), boiled, drained	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4982	Cauliflower, frozen, unprepared	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4983	Cauliflower, boiled, drained	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4984	Cardoon, raw	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4985	Bok choy, pak-choi, boiled drained	Vegetables and Vegetable Products	0.17 mg	2%	CNF
4986	Peach, raw	Fruits and fruit juices	0.17 mg	2%	CNF
4987	Peach, dried halves, sulphured, cooked, added sugar	Fruits and fruit juices	0.17 mg	2%	CNF
4988	Nectarine, raw	Fruits and fruit juices	0.17 mg	2%	CNF
4989	Melon balls, frozen (cantaloupe and honeydew)	Fruits and fruit juices	0.17 mg	2%	CNF
4990	Kumquat, raw	Fruits and fruit juices	0.17 mg	2%	CNF
4991	Guava sauce, cooked	Fruits and fruit juices	0.17 mg	2%	CNF
4992	Sauce, barbecue, ready-to-serve	Soups, Sauces and Gravies	0.17 mg	2%	CNF
4993	Soup, mixed vegetable (with pasta), ready-to-serve	Soups, Sauces and Gravies	0.17 mg	2%	CNF
4994	Bananas, ripe and slightly ripe, raw	Fruits and Fruit Juices	0.16 mg	1%	USDA_FF
4995	Bananas, ripe and slightly ripe, raw	Fruits and Fruit Juices	0.16 mg	1%	USDA_FF
4996	Ketchup, restaurant	Vegetables and Vegetable Products	0.16 mg	1%	USDA_FF
4997	Pie, apple, commercially prepared, enriched flour	Baked Products	0.16 mg	1%	USDA_SR
4998	Sauce, barbecue, KRAFT, original	Soups, Sauces, and Gravies	0.16 mg	1%	USDA_SR
4999	Sauce, ready-to-serve, pepper, TABASCO	Soups, Sauces, and Gravies	0.16 mg	1%	USDA_SR
5000	Cherimoya, raw	Fruits and Fruit Juices	0.16 mg	1%	USDA_SR

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Vegan foods high in Zinc

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