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

Selling a product with zinc? Generate a print-ready nutrition label from your recipe.

Showing 5901–5950 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
5901	Leeks (bulb and lower-leaf portion), boiled, drained, with salt	Vegetables and Vegetable Products	0.06 mg	1%	CNF
5902	Sports drink, orange flavour, powder	Beverages	0.06 mg	1%	CNF
5903	Clementine, raw	Fruits and fruit juices	0.06 mg	1%	CNF
5904	Sweets, jams and preserves, dietetic (with sodium saccharin), any flavour	Sweets	0.06 mg	1%	CNF
5905	Pepper, sweet, green, sauteed	Vegetables and Vegetable Products	0.06 mg	1%	CNF
5906	Tea, iced, lemon flavour, ready-to-drink	Beverages	0.06 mg	1%	CNF
5907	Grains, cornstarch	Cereals, Grains and Pasta	0.06 mg	1%	CNF
5908	Candied foods, orange peel	Sweets	0.06 mg	1%	CNF
5909	Candied foods, grapefruit peel	Sweets	0.06 mg	1%	CNF
5910	Candied foods, citron	Sweets	0.06 mg	1%	CNF
5911	Sweets, jams and preserves, apricot	Sweets	0.06 mg	1%	CNF
5912	Icing (frosting), glaze, homemade	Sweets	0.06 mg	1%	CNF
5913	Sweets, jams and preserves	Sweets	0.06 mg	1%	CNF
5914	Dessert, pudding, vanilla, dry mix, instant, unprepared	Sweets	0.06 mg	1%	CNF
5915	Sweets, topping, strawberry	Sweets	0.06 mg	1%	CNF
5916	Alcohol, wine cooler	Beverages	0.06 mg	1%	CNF
5917	Drink, orange, with pulp, vitamin C added, frozen concentrate	Beverages	0.06 mg	1%	CNF
5918	Juice drink, pineapple and orange, vitamin C added, canned	Beverages	0.06 mg	1%	CNF
5919	Juice drink, pineapple and grapefruit, vitamin C added, canned	Beverages	0.06 mg	1%	CNF
5920	Alcohol, cocktail, whisky sour mix, bottled, whisky added	Beverages	0.06 mg	1%	CNF
5921	Alcohol, table wine, rosé (11.5% alcohol by volume)	Beverages	0.06 mg	1%	CNF
5922	Pepper, sweet, green, frozen, chopped, unprepared	Vegetables and Vegetable Products	0.06 mg	1%	CNF
5923	Leeks (bulb and lower-leaf portion), boiled, drained	Vegetables and Vegetable Products	0.06 mg	1%	CNF
5924	Butterbur (fuki), canned	Vegetables and Vegetable Products	0.06 mg	1%	CNF
5925	Feijoa, raw	Fruits and fruit juices	0.06 mg	1%	CNF
5926	Strawberry, frozen, sweetened, sliced	Fruits and fruit juices	0.06 mg	1%	CNF
5927	Rose-apple, raw	Fruits and fruit juices	0.06 mg	1%	CNF
5928	Passion fruit juice, yellow, raw	Fruits and fruit juices	0.06 mg	1%	CNF
5929	Orange, california, valencia, raw	Fruits and fruit juices	0.06 mg	1%	CNF
5930	Lime juice, canned or bottled	Fruits and fruit juices	0.06 mg	1%	CNF
5931	Lemon juice, canned or bottled	Fruits and fruit juices	0.06 mg	1%	CNF
5932	Lemon, raw, without peel	Fruits and fruit juices	0.06 mg	1%	CNF
5933	Grapefruit juice, canned, sweetened	Fruits and fruit juices	0.06 mg	1%	CNF
5934	Cherry, sour, red, canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.06 mg	1%	CNF
5935	Cherry, sour, red, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.06 mg	1%	CNF
5936	Blueberry, frozen, sweetened	Fruits and fruit juices	0.06 mg	1%	CNF
5937	Apple, dehydrated (low moisture), sulphured, cooked	Fruits and fruit juices	0.06 mg	1%	CNF
5938	Salad dressing, italian, commercial, low Calorie	Fats and Oils	0.06 mg	1%	CNF
5939	Vanilla extract, imitation, with alcohol	Spices and Herbs	0.06 mg	1%	CNF
5940	Melons, honeydew, raw	Fruits and Fruit Juices	0.06 mg	1%	USDA_FF
5941	Grape juice, purple, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	0.06 mg	1%	USDA_FF
5942	Carbonated beverage, low calorie, other than cola or pepper, with sodium saccharin, without caffeine	Beverages	0.05 mg	0%	USDA_SR
5943	Beverages, orange breakfast drink, ready-to-drink, with added nutrients	Beverages	0.05 mg	0%	USDA_SR
5944	Beverages, carbonated, ginger ale	Beverages	0.05 mg	0%	USDA_SR
5945	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
5946	Grapes, canned, thompson seedless, water pack, solids and liquids	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
5947	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
5948	Grapefruit juice, white, canned or bottled, unsweetened	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
5949	Soup, onion, dry, mix, prepared with water	Soups, Sauces, and Gravies	0.05 mg	0%	USDA_SR
5950	Beverages, coffee, brewed, espresso, restaurant-prepared, decaffeinated	Beverages	0.05 mg	0%	USDA_SR

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Vegan foods high in Zinc

Turn these foods into a print-ready nutrition label.