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 6201–6250 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
6201	Babyfood, juice, apple and peach	Baby Foods	0.03 mg	0%	USDA_SR
6202	Babyfood, fruit, papaya and applesauce with tapioca, strained	Baby Foods	0.03 mg	0%	USDA_SR
6203	Babyfood, fruit, apple and raspberry, junior	Baby Foods	0.03 mg	0%	USDA_SR
6204	Babyfood, fruit, apple and raspberry, strained	Baby Foods	0.03 mg	0%	USDA_SR
6205	Babyfood, fruit, applesauce and pineapple, junior	Baby Foods	0.03 mg	0%	USDA_SR
6206	Babyfood, fruit dessert, mango with tapioca	Baby Foods	0.03 mg	0%	USDA_SR
6207	Soup, SWANSON, vegetable broth	Soups, Sauces, and Gravies	0.03 mg	0%	USDA_SR
6208	Babyfood, juice, apple, with calcium	Baby Foods	0.03 mg	0%	USDA_SR
6209	Babyfood, dessert, dutch apple, junior	Baby Foods	0.03 mg	0%	USDA_SR
6210	Babyfood, juice, orange and apple and banana	Baby Foods	0.03 mg	0%	USDA_SR
6211	Babyfood, juice, apple	Baby Foods	0.03 mg	0%	USDA_SR
6212	Babyfood, fruit, apple and blueberry, strained	Baby Foods	0.03 mg	0%	USDA_SR
6213	Babyfood, fruit, bananas and pineapple with tapioca, junior	Baby Foods	0.03 mg	0%	USDA_SR
6214	Babyfood, fruit, applesauce and cherries, junior	Baby Foods	0.03 mg	0%	USDA_SR
6215	Babyfood, fruit, applesauce and cherries, strained	Baby Foods	0.03 mg	0%	USDA_SR
6216	Babyfood, fruit, applesauce and apricots, junior	Baby Foods	0.03 mg	0%	USDA_SR
6217	Sugar, turbinado	Sweets	0.03 mg	0%	USDA_SR
6218	Tangerine juice, raw	Fruits and Fruit Juices	0.03 mg	0%	USDA_SR
6219	Jellies	Sweets	0.03 mg	0%	USDA_SR
6220	Alcoholic beverage, daiquiri, canned	Beverages	0.03 mg	0%	USDA_SR
6221	Syrups, table blends, corn, refiner, and sugar	Sweets	0.03 mg	0%	USDA_SR
6222	Sugars, brown	Sweets	0.03 mg	0%	USDA_SR
6223	Frozen novelties, ice type, italian, restaurant-prepared	Sweets	0.03 mg	0%	USDA_SR
6224	Kohlrabi, raw	Vegetables and Vegetable Products	0.03 mg	0%	USDA_SR
6225	Jellies, reduced sugar, home preserved	Sweets	0.03 mg	0%	USDA_SR
6226	Glutino, Gluten Free Wafers, Lemon Flavored	Baked Products	0.03 mg	0%	USDA_SR
6227	Cherry juice, tart	Fruits and Fruit Juices	0.03 mg	0%	USDA_SR
6228	Cranberry sauce, jellied, canned, OCEAN SPRAY	Fruits and Fruit Juices	0.03 mg	0%	USDA_SR
6229	Guava nectar, canned, with added ascorbic acid	Fruits and Fruit Juices	0.03 mg	0%	USDA_SR
6230	Applesauce, canned, unsweetened, with added ascorbic acid	Fruits and Fruit Juices	0.03 mg	0%	USDA_SR
6231	Babyfood, juice, apple - cherry	Baby Foods	0.03 mg	0%	USDA_SR
6232	Babyfood, dessert, jarred, strawberry	Babyfoods	0.03 mg	0%	CNF
6233	Babyfood, fruit, jarred, apple (applesauce), all stages	Babyfoods	0.03 mg	0%	CNF
6234	Soup, broth, vegetable, ready-to-serve	Soups, Sauces and Gravies	0.03 mg	0%	CNF
6235	Sweets, turbinado	Sweets	0.03 mg	0%	CNF
6236	Guava, nectar, canned	Fruits and fruit juices	0.03 mg	0%	CNF
6237	Vinegar, red wine	Spices and Herbs	0.03 mg	0%	CNF
6238	Sweets, jellies, reduced sugar or no sugar, home preserved	Sweets	0.03 mg	0%	CNF
6239	Tea, instant, sweetened, lemon flavour, powder, decaffeinated	Beverages	0.03 mg	0%	CNF
6240	Dessert, frozen, ice, Italian, restaurant prepared	Sweets	0.03 mg	0%	CNF
6241	Sweets, syrups, table blends, corn, refiner's syrup and sugar	Sweets	0.03 mg	0%	CNF
6242	Sweets, sugar, brown	Sweets	0.03 mg	0%	CNF
6243	Sweets, jellies	Sweets	0.03 mg	0%	CNF
6244	Drink, lemonade flavour, powder	Beverages	0.03 mg	0%	CNF
6245	Drink, fruit punch flavour, powder, water added	Beverages	0.03 mg	0%	CNF
6246	Drink, grape, vitamin C added, canned	Beverages	0.03 mg	0%	CNF
6247	Drink, fruit punch flavour, vitamin C added, powder, water added	Beverages	0.03 mg	0%	CNF
6248	Juice, cocktail, cranberry, vitamin C added, bottled	Beverages	0.03 mg	0%	CNF
6249	Lemonade, pink, frozen concentrate	Beverages	0.03 mg	0%	CNF
6250	Alcohol, liqueur, coffee (31.5% alcohol by volume)	Beverages	0.03 mg	0%	CNF

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Vegan foods high in Zinc

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