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 6251–6300 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
6251	Alcohol, liqueur, coffee (26.5% alcohol by volume)	Beverages	0.03 mg	0%	CNF
6252	Tea, instant, sweetened, lemon flavour, powder	Beverages	0.03 mg	0%	CNF
6253	Kohlrabi, raw	Vegetables and Vegetable Products	0.03 mg	0%	CNF
6254	Applesauce, canned, sweetened	Fruits and fruit juices	0.03 mg	0%	CNF
6255	Applesauce, canned, unsweetened	Fruits and fruit juices	0.03 mg	0%	CNF
6256	Apple, canned, sweetened, sliced, unheated	Fruits and fruit juices	0.03 mg	0%	CNF
6257	Tangerine (mandarin) juice, canned, sugar added	Fruits and fruit juices	0.03 mg	0%	CNF
6258	Tangerine (mandarin) juice, raw	Fruits and fruit juices	0.03 mg	0%	CNF
6259	Cereal, ready to eat, 100% Bran, Post	Breakfast cereals	0.03 mg	0%	CNF
6260	Grapefruit juice, red, not fortified, not from concentrate, refrigerated	Fruits and Fruit Juices	0.03 mg	0%	USDA_FF
6261	Grapes, green, seedless, raw	Fruits and Fruit Juices	0.03 mg	0%	USDA_FF
6262	Grapes, green, seedless, raw	Fruits and Fruit Juices	0.03 mg	0%	USDA_FF
6263	Apples, gala, with skin, raw	Fruits and Fruit Juices	0.02 mg	0%	USDA_FF
6264	Apples, granny smith, with skin, raw	Fruits and Fruit Juices	0.02 mg	0%	USDA_FF
6265	Apples, fuji, with skin, raw	Fruits and Fruit Juices	0.02 mg	0%	USDA_FF
6266	Apples, gala, with skin, raw	Fruits and Fruit Juices	0.02 mg	0%	USDA_FF
6267	Apples, granny smith, with skin, raw	Fruits and Fruit Juices	0.02 mg	0%	USDA_FF
6268	Apples, honeycrisp, with skin, raw	Fruits and Fruit Juices	0.02 mg	0%	USDA_FF
6269	Apples, red delicious, with skin, raw	Fruits and Fruit Juices	0.02 mg	0%	USDA_FF
6270	Oil, coconut	Fats and Oils	0.02 mg	0%	USDA_FF
6271	Beverages, fruit punch-flavor drink, powder, without added sodium, prepared with water	Beverages	0.02 mg	0%	USDA_SR
6272	Beverages, carbonated, cola, fast-food cola	Beverages	0.02 mg	0%	USDA_SR
6273	Beverages, tea, black, brewed, prepared with tap water, decaffeinated	Beverages	0.02 mg	0%	USDA_SR
6274	Beverages, orange drink, canned, with added vitamin C	Beverages	0.02 mg	0%	USDA_SR
6275	Malt beverage, includes non-alcoholic beer	Beverages	0.02 mg	0%	USDA_SR
6276	Beverages, OCEAN SPRAY, Ruby Red cranberry	Beverages	0.02 mg	0%	USDA_SR
6277	Beverages, Coconut water, ready-to-drink, unsweetened	Beverages	0.02 mg	0%	USDA_SR
6278	Alcoholic beverage, distilled, whiskey, 86 proof	Beverages	0.02 mg	0%	USDA_SR
6279	Beverages, fruit juice drink, reduced sugar, with vitamin E added	Beverages	0.02 mg	0%	USDA_SR
6280	Beverages, Fruit punch drink, frozen concentrate, prepared with water	Beverages	0.02 mg	0%	USDA_SR
6281	Beverages, OCEAN SPRAY, Light Cranberry, Concord Grape	Beverages	0.02 mg	0%	USDA_SR
6282	Beverages, OCEAN SPRAY, Light Cranberry	Beverages	0.02 mg	0%	USDA_SR
6283	Beverages, AMBER, hard cider	Beverages	0.02 mg	0%	USDA_SR
6284	Beverages, cranberry-apple juice drink, bottled	Beverages	0.02 mg	0%	USDA_SR
6285	Beverages, OCEAN SPRAY, Light Cranberry and Raspberry Flavored Juice	Beverages	0.02 mg	0%	USDA_SR
6286	Apple juice, canned or bottled, unsweetened, without added ascorbic acid	Fruits and Fruit Juices	0.02 mg	0%	USDA_SR
6287	Cranberry juice cocktail, frozen concentrate, prepared with water	Beverages	0.02 mg	0%	USDA_SR
6288	Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate, prepared with water	Beverages	0.02 mg	0%	USDA_SR
6289	Margarine Spread, 40-49% fat, tub	Fats and Oils	0.02 mg	0%	USDA_SR
6290	Babyfood, fruit, applesauce, strained	Baby Foods	0.02 mg	0%	USDA_SR
6291	Babyfood, apples, dices, toddler	Baby Foods	0.02 mg	0%	USDA_SR
6292	Beverages, tea, black, brewed, prepared with tap water	Beverages	0.02 mg	0%	USDA_SR
6293	Lemonade, frozen concentrate, white, prepared with water	Beverages	0.02 mg	0%	USDA_SR
6294	Beverages, Cranberry juice cocktail	Beverages	0.02 mg	0%	USDA_SR
6295	Beverages, Orange juice, light, No pulp	Beverages	0.02 mg	0%	USDA_SR
6296	Leavening agents, baking powder, double-acting, straight phosphate	Baked Products	0.02 mg	0%	USDA_SR
6297	Beverages, OCEAN SPRAY, Cran Pomegranate	Beverages	0.02 mg	0%	USDA_SR
6298	Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener	Beverages	0.02 mg	0%	USDA_SR
6299	Beverages, OCEAN SPRAY, Cran Raspberry Juice Drink	Beverages	0.02 mg	0%	USDA_SR
6300	Beverages, OCEAN SPRAY, Cranberry-Apple Juice Drink, bottled	Beverages	0.02 mg	0%	USDA_SR

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Vegan foods high in Zinc

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