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 5951–6000 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
5951	Apples, frozen, unsweetened, heated (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
5952	Apples, canned, sweetened, sliced, drained, heated	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
5953	Beverages, FUZE, orange mango, fortified with vitamins A, C, E, B6	Beverages	0.05 mg	0%	USDA_SR
5954	Grapefruit juice, white, raw	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
5955	Babyfood, fruit, apricot with tapioca, strained	Baby Foods	0.05 mg	0%	USDA_SR
5956	Babyfood, tropical fruit medley	Baby Foods	0.05 mg	0%	USDA_SR
5957	Beverages, Energy drink, ROCKSTAR	Beverages	0.05 mg	0%	USDA_SR
5958	Beverages, coffee, brewed, espresso, restaurant-prepared	Beverages	0.05 mg	0%	USDA_SR
5959	Apples, frozen, unsweetened, unheated (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
5960	Apples, dried, sulfured, stewed, without added sugar	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
5961	Apples, raw, without skin	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
5962	Babyfood, dessert, tropical fruit, junior	Baby Foods	0.05 mg	0%	USDA_SR
5963	Babyfood, dessert, fruit dessert, without ascorbic acid, junior	Baby Foods	0.05 mg	0%	USDA_SR
5964	Babyfood, juice, apple and prune	Baby Foods	0.05 mg	0%	USDA_SR
5965	Babyfood, cherry cobbler, junior	Baby Foods	0.05 mg	0%	USDA_SR
5966	Babyfood, fruit, applesauce with banana, junior	Baby Foods	0.05 mg	0%	USDA_SR
5967	Peppers, sweet, green, frozen, chopped, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.05 mg	0%	USDA_SR
5968	Peppers, sweet, green, frozen, chopped, boiled, drained, without salt	Vegetables and Vegetable Products	0.05 mg	0%	USDA_SR
5969	Papaya, canned, heavy syrup, drained	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
5970	Loquats, raw	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
5971	Tea, herbal, brewed, Hohoysi (Hopi)	American Indian/Alaska Native Foods	0.05 mg	0%	USDA_SR
5972	Toppings, pineapple	Sweets	0.05 mg	0%	USDA_SR
5973	Puddings, lemon, dry mix, instant	Sweets	0.05 mg	0%	USDA_SR
5974	Frozen novelties, fruit and juice bars	Sweets	0.05 mg	0%	USDA_SR
5975	Peaches, frozen, sliced, sweetened	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
5976	Passion-fruit juice, purple, raw	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
5977	Orange juice, raw (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
5978	Longans, raw	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
5979	Pie fillings, canned, cherry	Sweets	0.05 mg	0%	USDA_SR
5980	Peppers, sweet, red, frozen, chopped, boiled, drained, with salt	Vegetables and Vegetable Products	0.05 mg	0%	USDA_SR
5981	Peppers, sweet, red, frozen, chopped, boiled, drained, without salt	Vegetables and Vegetable Products	0.05 mg	0%	USDA_SR
5982	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
5983	Apples, raw, gala, with skin (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
5984	Juice, apple and grape blend, with added ascorbic acid	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
5985	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
5986	Jujube, raw	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
5987	Babyfood, grape juice, no sugar, canned	Baby Foods	0.05 mg	0%	USDA_SR
5988	Candies, jellybeans	Sweets	0.05 mg	0%	USDA_SR
5989	Candied fruit	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
5990	Grapefruit juice, pink, raw	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
5991	Lemon juice, raw	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
5992	Babyfood, banana apple dessert, strained	Baby Foods	0.05 mg	0%	USDA_SR
5993	Babyfood, banana no tapioca, strained	Baby Foods	0.05 mg	0%	USDA_SR
5994	Jams, preserves, marmalade, reduced sugar	Sweets	0.05 mg	0%	USDA_SR
5995	Salad Dressing, mayonnaise-like, fat-free	Fats and Oils	0.05 mg	0%	USDA_SR
5996	Babyfood, fruit, jarred, apple and berries (blueberries, raspberries or strawberries), all stages	Babyfoods	0.05 mg	0%	CNF
5997	Babyfood, juice, apple, all stages	Babyfoods	0.05 mg	0%	CNF
5998	Apple, Gala, raw, with skin	Fruits and fruit juices	0.05 mg	0%	CNF
5999	Papaya, canned, heavy syrup pack, drained	Fruits and fruit juices	0.05 mg	0%	CNF
6000	Juice, apple and grape, with added vitamin C	Fruits and fruit juices	0.05 mg	0%	CNF

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Vegan foods high in Zinc

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