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 6001–6050 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
6001	Pepper, sweet, red, frozen, chopped, boiled, drained	Vegetables and Vegetable Products	0.05 mg	0%	CNF
6002	Pepper, sweet, red, frozen, chopped, boiled, drained, with salt	Vegetables and Vegetable Products	0.05 mg	0%	CNF
6003	Pepper, sweet, green, frozen, chopped, boiled, drained, with salt	Vegetables and Vegetable Products	0.05 mg	0%	CNF
6004	Grapefruit juice, pink, raw	Fruits and fruit juices	0.05 mg	0%	CNF
6005	Salad dressing, mayonnaise and mayonnaise type, fat free	Fats and Oils	0.05 mg	0%	CNF
6006	Coffee, brewed, espresso, restaurant-prepared, decaffeinated	Beverages	0.05 mg	0%	CNF
6007	Candied fruit	Sweets	0.05 mg	0%	CNF
6008	Coffee, brewed, espresso, restaurant prepared	Beverages	0.05 mg	0%	CNF
6009	Sweets, topping, pineapple	Sweets	0.05 mg	0%	CNF
6010	Dessert, pudding, lemon, dry mix, instant, unprepared	Sweets	0.05 mg	0%	CNF
6011	Sweets, pie fillings, canned, cherry	Sweets	0.05 mg	0%	CNF
6012	Dessert, frozen, fruit and juice bar	Sweets	0.05 mg	0%	CNF
6013	Candies, jellybeans	Sweets	0.05 mg	0%	CNF
6014	Drink, lemonade flavour, vitamin C added, powder	Beverages	0.05 mg	0%	CNF
6015	Carbonated drinks, non cola with aspartame	Beverages	0.05 mg	0%	CNF
6016	Carbonated drinks, ginger ale	Beverages	0.05 mg	0%	CNF
6017	Pepper, sweet, green, frozen, chopped, boiled, drained	Vegetables and Vegetable Products	0.05 mg	0%	CNF
6018	Grapefruit juice, frozen concentrate, diluted	Fruits and fruit juices	0.05 mg	0%	CNF
6019	Apple, raw, without skin	Fruits and fruit juices	0.05 mg	0%	CNF
6020	Strawberry, frozen, sweetened, whole	Fruits and fruit juices	0.05 mg	0%	CNF
6021	Peach, frozen sliced, sweetened	Fruits and fruit juices	0.05 mg	0%	CNF
6022	Passion fruit juice, purple, raw	Fruits and fruit juices	0.05 mg	0%	CNF
6023	Orange juice, raw	Fruits and fruit juices	0.05 mg	0%	CNF
6024	Loquat, raw	Fruits and fruit juices	0.05 mg	0%	CNF
6025	Longan, raw	Fruits and fruit juices	0.05 mg	0%	CNF
6026	Lemon juice, frozen	Fruits and fruit juices	0.05 mg	0%	CNF
6027	Lemon juice, raw	Fruits and fruit juices	0.05 mg	0%	CNF
6028	Jujube (chinese date), raw	Fruits and fruit juices	0.05 mg	0%	CNF
6029	Grape, thompson seedless, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.05 mg	0%	CNF
6030	Grape, thompson seedless, canned, water pack, solids and liquid	Fruits and fruit juices	0.05 mg	0%	CNF
6031	Grapefruit juice, white, raw	Fruits and fruit juices	0.05 mg	0%	CNF
6032	Sauce, cranberry, canned, sweetened	Fruits and fruit juices	0.05 mg	0%	CNF
6033	Apple, frozen, sliced, unsweetened, heated	Fruits and fruit juices	0.05 mg	0%	CNF
6034	Apple, frozen, sliced, unsweetened, unheated	Fruits and fruit juices	0.05 mg	0%	CNF
6035	Apple, dried, sulphured, stewed, no added sugar	Fruits and fruit juices	0.05 mg	0%	CNF
6036	Apple, canned, sweetened, sliced, heated	Fruits and fruit juices	0.05 mg	0%	CNF
6037	Cereal, ready to eat, corn flakes, Barbara's Bakery	Breakfast cereals	0.05 mg	0%	CNF
6038	Soup, onion, dehydrated, water added	Soups, Sauces and Gravies	0.05 mg	0%	CNF
6039	Soup, mushroom, dehydrated, water added	Soups, Sauces and Gravies	0.05 mg	0%	CNF
6040	Plum, black, with skin, raw	Fruits and Fruit Juices	0.05 mg	0%	USDA_FF
6041	Cranberry juice, not fortified, from concentrate, shelf stable	Fruits and Fruit Juices	0.04 mg	0%	USDA_FF
6042	Grapefruit juice, white, canned or bottled, unsweetened	Fruits and Fruit Juices	0.04 mg	0%	USDA_FF
6043	Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate, prepared with water	Beverages	0.04 mg	0%	USDA_SR
6044	Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 80 proof	Beverages	0.04 mg	0%	USDA_SR
6045	Grapes, american type (slip skin), raw	Fruits and Fruit Juices	0.04 mg	0%	USDA_SR
6046	Beverages, tea, herb, brewed, chamomile	Beverages	0.04 mg	0%	USDA_SR
6047	Beverages, cranberry-apricot juice drink, bottled	Beverages	0.04 mg	0%	USDA_SR
6048	Beverages, OCEAN SPRAY, White Cranberry Strawberry Flavored Juice Drink	Beverages	0.04 mg	0%	USDA_SR
6049	Beverages, Apple juice drink, light, fortified with vitamin C	Beverages	0.04 mg	0%	USDA_SR
6050	Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water without added ascorbic acid	Fruits and Fruit Juices	0.04 mg	0%	USDA_SR

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Vegan foods high in Zinc

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