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 701–750 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
701	Rice cake, cracker (include hain mini rice cakes)	Snacks	3.00 mg	27%	USDA_SR
702	Snacks, rice cracker brown rice, plain	Snacks	3.00 mg	27%	USDA_SR
703	Snacks, rice cakes, brown rice, sesame seed	Snacks	3.00 mg	27%	USDA_SR
704	Snacks, brown rice chips	Snacks	3.00 mg	27%	CNF
705	Cracker, 7 grain	Baked Products	3.00 mg	27%	CNF
706	Snacks, rice cakes, crackers (include mini rice cakes)	Baked Products	3.00 mg	27%	CNF
707	Snacks, rice cakes, brown rice, sesame seed, unsalted	Snacks	3.00 mg	27%	CNF
708	Snacks, rice cakes, brown rice, plain, unsalted	Snacks	3.00 mg	27%	CNF
709	Snacks, rice cakes, brown rice, rye	Snacks	3.00 mg	27%	CNF
710	Snacks, rice cakes, brown rice, sesame seed	Snacks	3.00 mg	27%	CNF
711	Snacks, rice cakes, brown rice, plain	Snacks	3.00 mg	27%	CNF
712	Spices, garlic powder	Spices and Herbs	2.99 mg	27%	USDA_SR
713	Crackers, whole-wheat, reduced fat	Baked Products	2.99 mg	27%	USDA_SR
714	Cracker, whole-wheat, reduced fat	Baked Products	2.99 mg	27%	CNF
715	Nuts, almond butter, honey and cinnamon, salted	Nuts and Seeds	2.99 mg	27%	CNF
716	Spices, garlic powder	Spices and Herbs	2.99 mg	27%	CNF
717	Nuts, walnuts, dry roasted, with salt added	Nut and Seed Products	2.98 mg	27%	USDA_SR
718	Cereal, hot, oats, instant: regular, dry	Breakfast cereals	2.98 mg	27%	CNF
719	Nuts, pilinuts, dried	Nut and Seed Products	2.97 mg	27%	USDA_SR
720	Nuts, almonds, blanched	Nut and Seed Products	2.97 mg	27%	USDA_SR
721	Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	2.97 mg	27%	USDA_SR
722	Nuts, pilinuts-canarytree, dried	Nuts and Seeds	2.97 mg	27%	CNF
723	Nuts, almonds, dried, blanched, unroasted	Nuts and Seeds	2.97 mg	27%	CNF
724	Nuts, formulated, wheat-based, all flavors except macadamia, without salt	Nut and Seed Products	2.96 mg	27%	USDA_SR
725	Wheat flour, whole-grain, soft wheat	Cereal Grains and Pasta	2.96 mg	27%	USDA_SR
726	Grains, wheat flour, whole-grain, soft wheat	Cereals, Grains and Pasta	2.96 mg	27%	CNF
727	Nuts, simulated product, wheat-based, all flavours except macadamia, without salt	Nuts and Seeds	2.96 mg	27%	CNF
728	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Baked Products	2.95 mg	27%	USDA_SR
729	Nuts, formulated, wheat-based, unflavored, with salt added	Nut and Seed Products	2.94 mg	27%	USDA_SR
730	Nuts, simulated product, wheat-based, unflavoured, with salt	Nuts and Seeds	2.94 mg	27%	CNF
731	Cornmeal, blue (Navajo)	American Indian/Alaska Native Foods	2.91 mg	26%	USDA_SR
732	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Breakfast Cereals	2.90 mg	26%	USDA_SR
733	Sea lion, Steller, kidney (Alaska Native)	American Indian/Alaska Native Foods	2.90 mg	26%	USDA_SR
734	Bread, spelt, commercial, toasted	Baked Products	2.90 mg	26%	CNF
735	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Breakfast Cereals	2.89 mg	26%	USDA_SR
736	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Breakfast Cereals	2.89 mg	26%	USDA_SR
737	Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes	Breakfast Cereals	2.89 mg	26%	USDA_SR
738	Pinon Nuts, roasted (Navajo)	American Indian/Alaska Native Foods	2.89 mg	26%	USDA_SR
739	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Breakfast Cereals	2.88 mg	26%	USDA_SR
740	Amaranth grain, uncooked	Cereal Grains and Pasta	2.87 mg	26%	USDA_SR
741	Grains, amaranth, raw	Cereals, Grains and Pasta	2.87 mg	26%	CNF
742	Nuts, almonds, whole, raw	Nut and Seed Products	2.87 mg	26%	USDA_FF
743	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Snacks	2.86 mg	26%	USDA_SR
744	Hyacinth beans, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.85 mg	26%	USDA_SR
745	Hyacinth beans, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.85 mg	26%	USDA_SR
746	Beans, hyacinth, boiled, salted	Legumes and Legume Products	2.85 mg	26%	CNF
747	Beans, hyacinth, boiled	Legumes and Legume Products	2.85 mg	26%	CNF
748	Oats, whole grain, steel cut	Cereal Grains and Pasta	2.84 mg	26%	USDA_FF
749	Beans, Dry, Red (0% moisture)	Legumes and Legume Products	2.84 mg	26%	USDA_FF
750	Beans, Dry, Red (0% moisture)	Legumes and Legume Products	2.84 mg	26%	USDA_FF

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Vegan foods high in Zinc

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