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 6151–6200 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
6151	Coffee, instant, with sugar, French flavour, powder	Beverages	0.04 mg	0%	CNF
6152	Carbonated drinks, pepper type	Beverages	0.04 mg	0%	CNF
6153	Carbonated drinks, lemon-lime soda	Beverages	0.04 mg	0%	CNF
6154	Alcohol, whisky (40% alcohol by volume)	Beverages	0.04 mg	0%	CNF
6155	Alcohol, liqueur, crème de menthe (36% alcohol by volume)	Beverages	0.04 mg	0%	CNF
6156	Alcohol, cocktail, daiquiri (rum), homemade	Beverages	0.04 mg	0%	CNF
6157	Apple juice, frozen concentrate, diluted, added vitamin C	Fruits and fruit juices	0.04 mg	0%	CNF
6158	Orange juice, frozen concentrate, diluted	Fruits and fruit juices	0.04 mg	0%	CNF
6159	Orange juice, canned	Fruits and fruit juices	0.04 mg	0%	CNF
6160	Grape juice, frozen concentrate, sugar and vitamin C added, diluted	Fruits and fruit juices	0.04 mg	0%	CNF
6161	Apple, raw, without skin, sliced, cooked, boiled	Fruits and fruit juices	0.04 mg	0%	CNF
6162	Apple, raw, with skin	Fruits and fruit juices	0.04 mg	0%	CNF
6163	Quince, raw	Fruits and fruit juices	0.04 mg	0%	CNF
6164	Grape, North American type (slip skin), raw	Fruits and fruit juices	0.04 mg	0%	CNF
6165	Cherry, sweet, frozen, sweetened	Fruits and fruit juices	0.04 mg	0%	CNF
6166	Apple juice, frozen concentrate, diluted, without added vitamin C	Fruits and fruit juices	0.04 mg	0%	CNF
6167	Apple, dried, sulphured, stewed, added sugar	Fruits and fruit juices	0.04 mg	0%	CNF
6168	Apple, raw, without skin, sliced, cooked, microwaved	Fruits and fruit juices	0.04 mg	0%	CNF
6169	Vinegar, cider	Spices and Herbs	0.04 mg	0%	CNF
6170	Grapes, red, seedless, raw	Fruits and Fruit Juices	0.04 mg	0%	USDA_FF
6171	Grapes, red, seedless, raw	Fruits and Fruit Juices	0.04 mg	0%	USDA_FF
6172	Juice, tart cherry, from concentrate, shelf-stable	Fruits and Fruit Juices	0.03 mg	0%	USDA_FF
6173	Orange juice, no pulp, not fortified, not from concentrate, refrigerated	Fruits and Fruit Juices	0.03 mg	0%	USDA_FF
6174	Orange juice, no pulp, not fortified, from concentrate, refrigerated	Fruits and Fruit Juices	0.03 mg	0%	USDA_FF
6175	Alcoholic beverage, liqueur, coffee, 53 proof	Beverages	0.03 mg	0%	USDA_SR
6176	Beverages, tea, instant, lemon, sweetened, powder	Beverages	0.03 mg	0%	USDA_SR
6177	Beverages, lemonade-flavor drink, powder	Beverages	0.03 mg	0%	USDA_SR
6178	Beverages, OCEAN SPRAY, White Cranberry Peach	Beverages	0.03 mg	0%	USDA_SR
6179	Beverages, OCEAN SPRAY, Cran Cherry	Beverages	0.03 mg	0%	USDA_SR
6180	Beverages, tea, green, instant, decaffeinated, lemon, unsweetened, fortified with vitamin C	Beverages	0.03 mg	0%	USDA_SR
6181	Beverages, OCEAN SPRAY, Cran Grape	Beverages	0.03 mg	0%	USDA_SR
6182	Cranberry sauce, canned, sweetened	Fruits and Fruit Juices	0.03 mg	0%	USDA_SR
6183	Lemonade, frozen concentrate, pink	Beverages	0.03 mg	0%	USDA_SR
6184	Alcoholic beverage, liqueur, coffee, 63 proof	Beverages	0.03 mg	0%	USDA_SR
6185	Babyfood, juice treats, fruit medley, toddler	Baby Foods	0.03 mg	0%	USDA_SR
6186	Beverages, tea, instant, decaffeinated, lemon, sweetened	Beverages	0.03 mg	0%	USDA_SR
6187	Beverages, grape juice drink, canned	Beverages	0.03 mg	0%	USDA_SR
6188	Vinegar, red wine	Spices and Herbs	0.03 mg	0%	USDA_SR
6189	Cranberry juice cocktail, bottled	Beverages	0.03 mg	0%	USDA_SR
6190	Beverages, OCEAN SPRAY, Diet Cranberry Juice	Beverages	0.03 mg	0%	USDA_SR
6191	Beverages, carbonated, low calorie, cola or pepper-types, with sodium saccharin, contains caffeine	Beverages	0.03 mg	0%	USDA_SR
6192	Cookies, gluten-free, lemon wafer	Baked Products	0.03 mg	0%	USDA_SR
6193	Apricot nectar, canned, with added ascorbic acid	Fruits and Fruit Juices	0.03 mg	0%	USDA_SR
6194	Applesauce, canned, sweetened, without salt	Fruits and Fruit Juices	0.03 mg	0%	USDA_SR
6195	Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.03 mg	0%	USDA_SR
6196	Soup, vegetable broth, ready to serve	Soups, Sauces, and Gravies	0.03 mg	0%	USDA_SR
6197	Babyfood, dessert, peach cobbler, junior	Baby Foods	0.03 mg	0%	USDA_SR
6198	Babyfood, dessert, cherry vanilla pudding, junior	Baby Foods	0.03 mg	0%	USDA_SR
6199	Babyfood, juice, mixed fruit	Baby Foods	0.03 mg	0%	USDA_SR
6200	Babyfood, juice, orange and apple	Baby Foods	0.03 mg	0%	USDA_SR

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Vegan foods high in Zinc

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