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 5001–5050 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
5001	Babyfood, dinner, mixed vegetable, strained	Baby Foods	0.16 mg	1%	USDA_SR
5002	Pie, apple, commercially prepared, unenriched flour	Baked Products	0.16 mg	1%	USDA_SR
5003	Pie, blueberry, commercially prepared	Baked Products	0.16 mg	1%	USDA_SR
5004	Carbonated beverage, chocolate-flavored soda	Beverages	0.16 mg	1%	USDA_SR
5005	Blueberries, raw	Fruits and Fruit Juices	0.16 mg	1%	USDA_SR
5006	Sauce, tomato chili sauce, bottled, with salt	Soups, Sauces, and Gravies	0.16 mg	1%	USDA_SR
5007	Babyfood, mashed cheddar potatoes and broccoli, toddlers	Baby Foods	0.16 mg	1%	USDA_SR
5008	Turnip greens and turnips, frozen, unprepared	Vegetables and Vegetable Products	0.16 mg	1%	USDA_SR
5009	Chicory, witloof, raw	Vegetables and Vegetable Products	0.16 mg	1%	USDA_SR
5010	Butterbur, (fuki), raw	Vegetables and Vegetable Products	0.16 mg	1%	USDA_SR
5011	Water convolvulus, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.16 mg	1%	USDA_SR
5012	Sweet potato, canned, syrup pack, drained solids	Vegetables and Vegetable Products	0.16 mg	1%	USDA_SR
5013	Yambean (jicama), raw	Vegetables and Vegetable Products	0.16 mg	1%	USDA_SR
5014	Orange juice, frozen concentrate, unsweetened, undiluted	Fruits and Fruit Juices	0.16 mg	1%	USDA_SR
5015	Orange juice, frozen concentrate, unsweetened, undiluted, with added calcium	Fruits and Fruit Juices	0.16 mg	1%	USDA_SR
5016	CRACKER BARREL, coleslaw	Restaurant Foods	0.16 mg	1%	USDA_SR
5017	Puddings, vanilla, ready-to-eat	Sweets	0.16 mg	1%	USDA_SR
5018	Water convolvulus, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.16 mg	1%	USDA_SR
5019	Eggplant, raw	Vegetables and Vegetable Products	0.16 mg	1%	USDA_SR
5020	Salad dressing, coleslaw	Fats and Oils	0.16 mg	1%	USDA_SR
5021	Raspberries, canned, red, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.16 mg	1%	USDA_SR
5022	Babyfood, fruit, jarred, banana, all stages	Babyfoods	0.16 mg	1%	CNF
5023	Plant-based beverage, coconut, enriched, sweetened, all flavours	Beverages	0.16 mg	1%	CNF
5024	Orange juice, frozen concentrate, undiluted, with added calcium and Vitamin D	Fruits and fruit juices	0.16 mg	1%	CNF
5025	Salad, garden, with Italian dressing, homemade	Mixed Dishes	0.16 mg	1%	CNF
5026	Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained, with salt	Vegetables and Vegetable Products	0.16 mg	1%	CNF
5027	Sauce, tomato chili sauce, bottled, salted	Soups, Sauces and Gravies	0.16 mg	1%	CNF
5028	Carbonated drinks, chocolate	Beverages	0.16 mg	1%	CNF
5029	Dessert, pudding, vanilla, ready to eat	Sweets	0.16 mg	1%	CNF
5030	Pie, blueberry, commercial, 2 crust	Baked Products	0.16 mg	1%	CNF
5031	Pie, apple, commercial, 2 crust	Baked Products	0.16 mg	1%	CNF
5032	Cake mix, angel food, dry, unprepared	Baked Products	0.16 mg	1%	CNF
5033	Lemonade with artificial sweetener, powder	Beverages	0.16 mg	1%	CNF
5034	Sweet potato, canned, syrup pack, drained solids	Vegetables and Vegetable Products	0.16 mg	1%	CNF
5035	Yambean (jimaca), tuber, raw	Vegetables and Vegetable Products	0.16 mg	1%	CNF
5036	Turnip greens and turnips, frozen, unprepared	Vegetables and Vegetable Products	0.16 mg	1%	CNF
5037	Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained	Vegetables and Vegetable Products	0.16 mg	1%	CNF
5038	Eggplant (aubergine, brinjal), raw	Vegetables and Vegetable Products	0.16 mg	1%	CNF
5039	Belgium endive (chicory, witloof), raw	Vegetables and Vegetable Products	0.16 mg	1%	CNF
5040	Butterbur (fuki), raw	Vegetables and Vegetable Products	0.16 mg	1%	CNF
5041	Orange juice, frozen concentrate, undiluted	Fruits and fruit juices	0.16 mg	1%	CNF
5042	Blueberry, raw	Fruits and fruit juices	0.16 mg	1%	CNF
5043	Raspberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.16 mg	1%	CNF
5044	Sauce, pepper, TABASCO, ready-to-serve	Soups, Sauces and Gravies	0.16 mg	1%	CNF
5045	Grains, barley, malt extract, dried	Cereals, Grains and Pasta	0.16 mg	1%	CNF
5046	Carrots, baby, raw	Vegetables and Vegetable Products	0.16 mg	1%	USDA_FF
5047	Tomatillos, dehusked, raw	Vegetables and Vegetable Products	0.16 mg	1%	USDA_FF
5048	Turnips, raw	Vegetables and Vegetable Products	0.16 mg	1%	USDA_FF
5049	Bananas, raw	Fruits and Fruit Juices	0.15 mg	1%	USDA_SR
5050	Babyfood, vegetables, mix vegetables strained	Baby Foods	0.15 mg	1%	USDA_SR

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Vegan foods high in Zinc

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