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 5501–5550 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
5501	Pineapple, canned, juice pack, solids and liquid	Fruits and fruit juices	0.10 mg	1%	CNF
5502	Pear, raw, with skin	Fruits and fruit juices	0.10 mg	1%	CNF
5503	Cherry, sweet, canned, light syrup pack	Fruits and fruit juices	0.10 mg	1%	CNF
5504	Watermelon, raw	Fruits and fruit juices	0.10 mg	1%	CNF
5505	Tamarind, raw	Fruits and fruit juices	0.10 mg	1%	CNF
5506	Sugar-apple, raw	Fruits and fruit juices	0.10 mg	1%	CNF
5507	Soursop, raw	Fruits and fruit juices	0.10 mg	1%	CNF
5508	Sapodilla, raw	Fruits and fruit juices	0.10 mg	1%	CNF
5509	Rhubarb, frozen, uncooked	Fruits and fruit juices	0.10 mg	1%	CNF
5510	Passion fruit, purple, raw	Fruits and fruit juices	0.10 mg	1%	CNF
5511	Mammy-apple, raw	Fruits and fruit juices	0.10 mg	1%	CNF
5512	Cranberry, raw	Fruits and fruit juices	0.10 mg	1%	CNF
5513	Cherry, sweet, canned, extra heavy syrup pack	Fruits and fruit juices	0.10 mg	1%	CNF
5514	Cherry, sweet, canned, heavy syrup pack	Fruits and fruit juices	0.10 mg	1%	CNF
5515	Cherry, sweet, canned, juice pack, solids and liquid	Fruits and fruit juices	0.10 mg	1%	CNF
5516	Cherry sour, red, frozen, unsweetened	Fruits and fruit juices	0.10 mg	1%	CNF
5517	Cherry, sour, red, raw	Fruits and fruit juices	0.10 mg	1%	CNF
5518	Apricot, frozen, sweetened	Fruits and fruit juices	0.10 mg	1%	CNF
5519	Apricot, canned whole no skin, extra heavy syrup, solids and liquid	Fruits and fruit juices	0.10 mg	1%	CNF
5520	Apricot, canned whole no skin, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.10 mg	1%	CNF
5521	Acerola juice, raw	Fruits and fruit juices	0.10 mg	1%	CNF
5522	Acerola (West Indian cherry), raw	Fruits and fruit juices	0.10 mg	1%	CNF
5523	Soup, cauliflower, dehydrated, water added	Soups, Sauces and Gravies	0.10 mg	1%	CNF
5524	Sauce, teriyaki, ready-to-serve	Soups, Sauces and Gravies	0.10 mg	1%	CNF
5525	Salad dressing, russian, commercial, low calorie	Fats and Oils	0.10 mg	1%	CNF
5526	Salt, table	Spices and Herbs	0.10 mg	1%	CNF
5527	Peppers, jalapeno, seeded, raw	Vegetables and Vegetable Products	0.09 mg	1%	USDA_FF
5528	Celery, raw	Vegetables and Vegetable Products	0.09 mg	1%	USDA_FF
5529	Olives, green, Manzanilla, stuffed with pimiento	Fruits and Fruit Juices	0.09 mg	1%	USDA_FF
5530	Pie, peach	Baked Products	0.09 mg	1%	USDA_SR
5531	Beverages, carbonated, cola, regular	Beverages	0.09 mg	1%	USDA_SR
5532	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Snacks	0.09 mg	1%	USDA_SR
5533	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.09 mg	1%	USDA_SR
5534	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Fruits and Fruit Juices	0.09 mg	1%	USDA_SR
5535	Sauce, enchilada, red, mild, ready to serve	Soups, Sauces, and Gravies	0.09 mg	1%	USDA_SR
5536	Sauce, sweet and sour, ready-to-serve	Soups, Sauces, and Gravies	0.09 mg	1%	USDA_SR
5537	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Breakfast Cereals	0.09 mg	1%	USDA_SR
5538	Grapefruit, sections, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.09 mg	1%	USDA_SR
5539	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids	Fruits and Fruit Juices	0.09 mg	1%	USDA_SR
5540	Salad dressing, thousand island dressing, fat-free	Fats and Oils	0.09 mg	1%	USDA_SR
5541	Cranberries, raw	Fruits and Fruit Juices	0.09 mg	1%	USDA_SR
5542	Soup, bouillon cubes and granules, low sodium, dry	Soups, Sauces, and Gravies	0.09 mg	1%	USDA_SR
5543	Babyfood, pears, dices, toddler	Baby Foods	0.09 mg	1%	USDA_SR
5544	Soup, tomato, canned, prepared with equal volume water, commercial	Soups, Sauces, and Gravies	0.09 mg	1%	USDA_SR
5545	Babyfood, juice, orange and banana	Baby Foods	0.09 mg	1%	USDA_SR
5546	Babyfood, fruit, prunes with tapioca, without ascorbic acid, strained	Baby Foods	0.09 mg	1%	USDA_SR
5547	Puddings, vanilla, dry mix, regular, with added oil	Sweets	0.09 mg	1%	USDA_SR
5548	Onions, frozen, whole, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.09 mg	1%	USDA_SR
5549	Onions, frozen, whole, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.09 mg	1%	USDA_SR
5550	Butterbur, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.09 mg	1%	USDA_SR

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Vegan foods high in Zinc

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