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 751–800 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
751	Lima beans, large, mature seeds, raw	Legumes and Legume Products	2.83 mg	26%	USDA_SR
752	Beans, yellow, mature seeds, raw	Legumes and Legume Products	2.83 mg	26%	USDA_SR
753	Beans, lima, dry, large, raw	Legumes and Legume Products	2.83 mg	26%	CNF
754	Beans, yellow, raw	Legumes and Legume Products	2.83 mg	26%	CNF
755	Nuts, almond meal, partially defatted, salted	Nuts and Seeds	2.83 mg	26%	CNF
756	Nuts, almond meal, partially defatted	Nuts and Seeds	2.83 mg	26%	CNF
757	Chickpea flour (besan)	Legumes and Legume Products	2.81 mg	26%	USDA_SR
758	Beans, small white, mature seeds, raw	Legumes and Legume Products	2.81 mg	26%	USDA_SR
759	Chickpea flour (besan)	Legumes and Legume Products	2.81 mg	26%	CNF
760	Beans, small white, raw	Legumes and Legume Products	2.81 mg	26%	CNF
761	Nuts, almonds, dry roasted, with salt added	Nut and Seed Products	2.80 mg	25%	USDA_FF
762	Snacks, popcorn, microwave, 94% fat free	Snacks	2.80 mg	25%	USDA_SR
763	Crackers, rye, wafers, plain	Baked Products	2.80 mg	25%	USDA_SR
764	Peanut butter, smooth, reduced fat	Legumes and Legume Products	2.80 mg	25%	USDA_SR
765	Bread, sprouted wheat, commercial, toasted	Baked Products	2.80 mg	25%	CNF
766	Cereal, ready to eat, Wheat Squares, Organics, President's Choice	Breakfast cereals	2.80 mg	25%	CNF
767	Snacks, popcorn, microwave, lower in fat	Snacks	2.80 mg	25%	CNF
768	Peanut butter, smooth, reduced fat	Legumes and Legume Products	2.80 mg	25%	CNF
769	Cracker, rye, wafers, plain	Baked Products	2.80 mg	25%	CNF
770	Flour, almond	Nut and Seed Products	2.79 mg	25%	USDA_FF
771	Beans, kidney, all types, mature seeds, raw	Legumes and Legume Products	2.79 mg	25%	USDA_SR
772	Peanut butter, chunk style, with salt	Legumes and Legume Products	2.79 mg	25%	USDA_SR
773	Beans, kidney, red, mature seeds, raw	Legumes and Legume Products	2.79 mg	25%	USDA_SR
774	Peanut butter, chunk style, without salt	Legumes and Legume Products	2.79 mg	25%	USDA_SR
775	Beans, kidney, all types, raw	Legumes and Legume Products	2.79 mg	25%	CNF
776	Beans, kidney, dark red, raw	Legumes and Legume Products	2.79 mg	25%	CNF
777	Peanut butter, chunk type, fat and sugar added	Legumes and Legume Products	2.79 mg	25%	CNF
778	Peanut butter, chunk type, fat, sugar and salt added	Legumes and Legume Products	2.79 mg	25%	CNF
779	Peanuts, raw	Legumes and Legume Products	2.78 mg	25%	USDA_FF
780	Peanut butter, reduced sodium	Legumes and Legume Products	2.78 mg	25%	USDA_SR
781	Wheat, hard red spring	Cereal Grains and Pasta	2.78 mg	25%	USDA_SR
782	Peanut butter, reduced sodium	Legumes and Legume Products	2.78 mg	25%	CNF
783	Grains, wheat, hard red spring	Cereals, Grains and Pasta	2.78 mg	25%	CNF
784	Flour, quinoa	Cereal Grains and Pasta	2.77 mg	25%	USDA_FF
785	Peanuts, all types, dry-roasted, with salt	Legumes and Legume Products	2.77 mg	25%	USDA_SR
786	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Breakfast Cereals	2.77 mg	25%	USDA_SR
787	Peanuts, all types, dry-roasted, without salt	Legumes and Legume Products	2.77 mg	25%	USDA_SR
788	Barley, hulled	Cereal Grains and Pasta	2.77 mg	25%	USDA_SR
789	Celery flakes, dried	Vegetables and Vegetable Products	2.77 mg	25%	CNF
790	Grains, barley, dry	Cereals, Grains and Pasta	2.77 mg	25%	CNF
791	Peanuts, all types, dry roasted	Legumes and Legume Products	2.77 mg	25%	CNF
792	Peanuts, all types, dry-roasted, salted	Legumes and Legume Products	2.77 mg	25%	CNF
793	Nuts, walnuts, English, halves, raw	Nut and Seed Products	2.76 mg	25%	USDA_FF
794	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	Legumes and Legume Products	2.76 mg	25%	USDA_SR
795	Pigeon peas (red gram), mature seeds, raw	Legumes and Legume Products	2.76 mg	25%	USDA_SR
796	Spaghetti, spinach, dry	Cereal Grains and Pasta	2.76 mg	25%	USDA_SR
797	Pasta, spaghetti, spinach, enriched, dry	Cereals, Grains and Pasta	2.76 mg	25%	CNF
798	Chickpeas (garbanzo beans, bengal gram), raw	Legumes and Legume Products	2.76 mg	25%	CNF
799	Peas, pigeon (red gram), raw	Legumes and Legume Products	2.76 mg	25%	CNF
800	Flour, oat, whole grain	Cereal Grains and Pasta	2.75 mg	25%	USDA_FF

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Vegan foods high in Zinc

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