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 6351–6400 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
6351	Tea, brewed, prepared with tap water, decaffeinated	Beverages	0.02 mg	0%	CNF
6352	Coffee, brewed, prepared with municipal water, decaffeinated	Beverages	0.02 mg	0%	CNF
6353	Candies, Skittles	Sweets	0.02 mg	0%	CNF
6354	Sweets, syrups, corn, high-fructose	Sweets	0.02 mg	0%	CNF
6355	Dessert, pudding, lemon, dry mix, regular, unprepared	Sweets	0.02 mg	0%	CNF
6356	Dessert, frozen, ices, water, lime	Sweets	0.02 mg	0%	CNF
6357	Icing (frosting), white, fluffy, dry mix, prepared with water	Sweets	0.02 mg	0%	CNF
6358	Dessert, pudding, vanilla, dry mix, regular, unprepared	Sweets	0.02 mg	0%	CNF
6359	Leavening agent, baking powder, double acting, phosphate	Baked Products	0.02 mg	0%	CNF
6360	Juice, cocktail, cranberry, vitamin C added, frozen concentrate, water added	Beverages	0.02 mg	0%	CNF
6361	Drink, orange, vitamin C added, frozen concentrate, water added	Beverages	0.02 mg	0%	CNF
6362	Drink, orange, vitamin C added, canned	Beverages	0.02 mg	0%	CNF
6363	Malt beverage, includes non-alcoholic beer (<0.5% alcohol by volume)	Beverages	0.02 mg	0%	CNF
6364	Juice drink, cranberry-apple, vitamin C added, bottled	Beverages	0.02 mg	0%	CNF
6365	Coffee, instant, sweetened, French flavour, powder, water added	Beverages	0.02 mg	0%	CNF
6366	Carbonated drinks, cola, fast-food cola	Beverages	0.02 mg	0%	CNF
6367	Tea, brewed	Beverages	0.02 mg	0%	CNF
6368	Lemonade, white, frozen concentrate, water added	Beverages	0.02 mg	0%	CNF
6369	Coffee, brewed, prepared with tap water	Beverages	0.02 mg	0%	CNF
6370	Alcohol, whisky (43% alcohol by volume)	Beverages	0.02 mg	0%	CNF
6371	Pickles, cucumber, sour, low sodium	Vegetables and Vegetable Products	0.02 mg	0%	CNF
6372	Pickles, cucumber, sour	Vegetables and Vegetable Products	0.02 mg	0%	CNF
6373	Apple juice, canned or bottled, added vitamin C	Fruits and fruit juices	0.02 mg	0%	CNF
6374	Pear, asian, raw	Fruits and fruit juices	0.02 mg	0%	CNF
6375	Apple juice, canned or bottled, without added vitamin C	Fruits and fruit juices	0.02 mg	0%	CNF
6376	Soup, consomme, dehydrated, water added	Soups, Sauces and Gravies	0.02 mg	0%	CNF
6377	Apples, red delicious, with skin, raw	Fruits and Fruit Juices	0.02 mg	0%	USDA_FF
6378	Apples, honeycrisp, with skin, raw	Fruits and Fruit Juices	0.02 mg	0%	USDA_FF
6379	Grape juice, white, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	0.02 mg	0%	USDA_FF
6380	Apples, fuji, with skin, raw	Fruits and Fruit Juices	0.02 mg	0%	USDA_FF
6381	Sugars, granulated	Sweets	0.01 mg	0%	USDA_FF
6382	Sugars, granulated	Sweets	0.01 mg	0%	USDA_FF
6383	Beverages, LIPTON BRISK, tea, black, ready-to-drink, lemon	Beverages	0.01 mg	0%	USDA_SR
6384	Beverages, ARIZONA, tea, ready-to-drink, lemon	Beverages	0.01 mg	0%	USDA_SR
6385	Beverages, COCA-COLA, POWERADE, lemon-lime flavored, ready-to-drink	Beverages	0.01 mg	0%	USDA_SR
6386	Beverages, carbonated, low calorie, cola or pepper-type, with aspartame, contains caffeine	Beverages	0.01 mg	0%	USDA_SR
6387	Beverages, water, tap, well	Beverages	0.01 mg	0%	USDA_SR
6388	Beverages, tea, instant, lemon, sweetened, prepared with water	Beverages	0.01 mg	0%	USDA_SR
6389	Beverages, tea, instant, unsweetened, prepared with water	Beverages	0.01 mg	0%	USDA_SR
6390	Limeade, frozen concentrate, prepared with water	Beverages	0.01 mg	0%	USDA_SR
6391	Beverages, lemonade-flavor drink, powder, prepared with water	Beverages	0.01 mg	0%	USDA_SR
6392	Lemonade, powder, prepared with water	Beverages	0.01 mg	0%	USDA_SR
6393	Beverages, carbonated, reduced sugar, cola, contains caffeine and sweeteners	Beverages	0.01 mg	0%	USDA_SR
6394	Beverages, carbonated, cola, without caffeine	Beverages	0.01 mg	0%	USDA_SR
6395	Beverages, carbonated, low calorie, cola or pepper-type, with aspartame, without caffeine	Beverages	0.01 mg	0%	USDA_SR
6396	Beverages, OCEAN SPRAY, Cran-Energy, Cranberry Energy Juice Drink	Beverages	0.01 mg	0%	USDA_SR
6397	Beverages, vegetable and fruit juice blend, 100% juice, with added vitamins A, C, E	Beverages	0.01 mg	0%	USDA_SR
6398	Beverages, Vegetable and fruit juice drink, reduced calorie, with low-calorie sweetener, added vitamin C	Beverages	0.01 mg	0%	USDA_SR
6399	Beverages, tea, black, brewed, prepared with distilled water	Beverages	0.01 mg	0%	USDA_SR
6400	Beverages, Fruit punch drink, with added nutrients, canned	Beverages	0.01 mg	0%	USDA_SR

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Vegan foods high in Zinc

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