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 6051–6100 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
6051	Apples, raw, without skin, cooked, microwave	Fruits and Fruit Juices	0.04 mg	0%	USDA_SR
6052	Apples, raw, without skin, cooked, boiled	Fruits and Fruit Juices	0.04 mg	0%	USDA_SR
6053	Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 100 proof	Beverages	0.04 mg	0%	USDA_SR
6054	Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 94 proof	Beverages	0.04 mg	0%	USDA_SR
6055	Oil, industrial, palm kernel (hydrogenated), filling fat	Fats and Oils	0.04 mg	0%	USDA_SR
6056	Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product	Fats and Oils	0.04 mg	0%	USDA_SR
6057	Vinegar, cider	Spices and Herbs	0.04 mg	0%	USDA_SR
6058	Beverages, tea, herb, other than chamomile, brewed	Beverages	0.04 mg	0%	USDA_SR
6059	Beverages, orange and apricot juice drink, canned	Beverages	0.04 mg	0%	USDA_SR
6060	Lemonade, frozen concentrate, white	Beverages	0.04 mg	0%	USDA_SR
6061	Beverages, carbonated, pepper-type, contains caffeine	Beverages	0.04 mg	0%	USDA_SR
6062	Beverages, carbonated, SPRITE, lemon-lime, without caffeine	Beverages	0.04 mg	0%	USDA_SR
6063	Alcoholic beverage, creme de menthe, 72 proof	Beverages	0.04 mg	0%	USDA_SR
6064	Alcoholic beverage, whiskey sour, prepared with water, whiskey and powder mix	Beverages	0.04 mg	0%	USDA_SR
6065	Grapefruit juice, pink or red, with added calcium	Fruits and Fruit Juices	0.04 mg	0%	USDA_SR
6066	Oil, industrial, palm and palm kernel, filling fat (non-hydrogenated)	Fats and Oils	0.04 mg	0%	USDA_SR
6067	Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners	Fats and Oils	0.04 mg	0%	USDA_SR
6068	Oil, industrial, palm kernel (hydrogenated) , used for whipped toppings, non-dairy	Fats and Oils	0.04 mg	0%	USDA_SR
6069	Babyfood, fruit, applesauce, junior	Baby Foods	0.04 mg	0%	USDA_SR
6070	Beverages, fruit juice drink, greater than 3% juice, high vitamin C	Beverages	0.04 mg	0%	USDA_SR
6071	Beverages, tea, hibiscus, brewed	Beverages	0.04 mg	0%	USDA_SR
6072	Beverages, fruit juice drink, greater than 3% fruit juice, high vitamin C and added thiamin	Beverages	0.04 mg	0%	USDA_SR
6073	Beverages, Fruit flavored drink, reduced sugar, greater than 3% fruit juice, high vitamin C, added calcium	Beverages	0.04 mg	0%	USDA_SR
6074	Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 90 proof	Beverages	0.04 mg	0%	USDA_SR
6075	Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 86 proof	Beverages	0.04 mg	0%	USDA_SR
6076	Beverages, citrus fruit juice drink, frozen concentrate, prepared with water	Beverages	0.04 mg	0%	USDA_SR
6077	Beverages, cranberry-grape juice drink, bottled	Beverages	0.04 mg	0%	USDA_SR
6078	Apples, dried, sulfured, stewed, with added sugar	Fruits and Fruit Juices	0.04 mg	0%	USDA_SR
6079	Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.04 mg	0%	USDA_SR
6080	Babyfood, juice, apple and grape	Baby Foods	0.04 mg	0%	USDA_SR
6081	Babyfood, juice, prune and orange	Baby Foods	0.04 mg	0%	USDA_SR
6082	Babyfood, apple-banana juice	Baby Foods	0.04 mg	0%	USDA_SR
6083	Babyfood, juice, fruit punch, with calcium	Baby Foods	0.04 mg	0%	USDA_SR
6084	Babyfood, dessert, fruit dessert, without ascorbic acid, strained	Baby Foods	0.04 mg	0%	USDA_SR
6085	Babyfood, dessert, cherry vanilla pudding, strained	Baby Foods	0.04 mg	0%	USDA_SR
6086	Babyfood, juice, orange and pineapple	Baby Foods	0.04 mg	0%	USDA_SR
6087	Babyfood, juice, orange and apricot	Baby Foods	0.04 mg	0%	USDA_SR
6088	Babyfood, fruit, apple and blueberry, junior	Baby Foods	0.04 mg	0%	USDA_SR
6089	Babyfood, fruit, bananas and pineapple with tapioca, strained	Baby Foods	0.04 mg	0%	USDA_SR
6090	Babyfood, fruit, applesauce and apricots, strained	Baby Foods	0.04 mg	0%	USDA_SR
6091	Babyfood, fruit, apricot with tapioca, junior	Baby Foods	0.04 mg	0%	USDA_SR
6092	Sweeteners, sugar substitute, granulated, brown	Sweets	0.04 mg	0%	USDA_SR
6093	Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added calcium	Fruits and Fruit Juices	0.04 mg	0%	USDA_SR
6094	Ginger root, pickled, canned, with artificial sweetener	Vegetables and Vegetable Products	0.04 mg	0%	USDA_SR
6095	Puddings, banana, dry mix, instant	Sweets	0.04 mg	0%	USDA_SR
6096	Frozen novelties, ice type, fruit, no sugar added	Sweets	0.04 mg	0%	USDA_SR
6097	Alcoholic beverage, daiquiri, prepared-from-recipe	Beverages	0.04 mg	0%	USDA_SR
6098	Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water	Fruits and Fruit Juices	0.04 mg	0%	USDA_SR
6099	Orange juice, canned, unsweetened	Fruits and Fruit Juices	0.04 mg	0%	USDA_SR
6100	Olives, pickled, canned or bottled, green	Fruits and Fruit Juices	0.04 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.