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 801–850 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
801	Snacks, popcorn, unpopped kernels	Snacks	2.75 mg	25%	CNF
802	Oats, whole grain, rolled, old fashioned	Cereal Grains and Pasta	2.74 mg	25%	USDA_FF
803	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Breakfast Cereals	2.73 mg	25%	USDA_SR
804	Beans, cannellini, dry	Legumes and Legume Products	2.72 mg	25%	USDA_FF
805	Babyfood, cereal, high protein, with apple and orange, dry	Baby Foods	2.70 mg	25%	USDA_SR
806	Candies, chocolate covered, dietetic or low calorie	Sweets	2.70 mg	25%	CNF
807	Spices, oregano, dried	Spices and Herbs	2.69 mg	24%	USDA_SR
808	McDONALD'S, QUARTER POUNDER	Fast Foods	2.69 mg	24%	USDA_SR
809	Cereal, ready to eat, Puffed Wheat, Safeway	Breakfast cereals	2.69 mg	24%	CNF
810	Cereal, ready to eat, Weetabix, Weetabix	Breakfast cereals	2.69 mg	24%	CNF
811	Spices, oregano, ground	Spices and Herbs	2.69 mg	24%	CNF
812	Mung beans, mature seeds, raw	Legumes and Legume Products	2.68 mg	24%	USDA_SR
813	Beans, legumes, mung (green gram), raw	Legumes and Legume Products	2.68 mg	24%	CNF
814	Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	2.67 mg	24%	USDA_SR
815	Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi	Breakfast cereals	2.67 mg	24%	CNF
816	Beans, kidney, royal red, mature seeds, raw	Legumes and Legume Products	2.66 mg	24%	USDA_SR
817	Cereals, whole wheat hot natural cereal, dry	Breakfast Cereals	2.66 mg	24%	USDA_SR
818	Fireweed, leaves, raw	Vegetables and Vegetable Products	2.66 mg	24%	USDA_SR
819	Triticale flour, whole-grain	Cereal Grains and Pasta	2.66 mg	24%	USDA_SR
820	Snacks, oriental mix, rice-based	Snacks	2.66 mg	24%	USDA_SR
821	Fireweed, native, leaves, raw	Vegetables and Vegetable Products	2.66 mg	24%	CNF
822	Grains, triticale flour, whole-grain	Cereals, Grains and Pasta	2.66 mg	24%	CNF
823	Snacks, oriental mix, rice-based	Snacks	2.66 mg	24%	CNF
824	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Breakfast Cereals	2.65 mg	24%	USDA_SR
825	Chocolate, dark, 60-69% cacao solids	Sweets	2.65 mg	24%	USDA_SR
826	Wheat, hard red winter	Cereal Grains and Pasta	2.65 mg	24%	USDA_SR
827	Rye grain	Cereal Grains and Pasta	2.65 mg	24%	USDA_SR
828	Candies, chocolate, dark, 60-69% cacao solids	Sweets	2.65 mg	24%	CNF
829	Grains, wheat, hard red winter	Cereals, Grains and Pasta	2.65 mg	24%	CNF
830	Snack, Mixed Berry Bar	Snacks	2.64 mg	24%	USDA_SR
831	Crackers, gluten-free, multi-seeded and multigrain	Baked Products	2.64 mg	24%	USDA_SR
832	Snacks, popcorn, oil-popped, white popcorn, salt added	Snacks	2.64 mg	24%	USDA_SR
833	Snacks, popcorn, home-prepared, oil-popped, unsalted	Snacks	2.64 mg	24%	USDA_SR
834	Snacks, popcorn, oil-popped, unsalted	Snacks	2.64 mg	24%	CNF
835	Snacks, popcorn, oil-popped, white popcorn, with salt	Snacks	2.64 mg	24%	CNF
836	Cereal, ready to eat, Oatmeal Squares, Quaker	Breakfast cereals	2.64 mg	24%	CNF
837	Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch	Breakfast Cereals	2.63 mg	24%	USDA_SR
838	Crackers, whole-wheat	Baked Products	2.63 mg	24%	USDA_SR
839	Millet flour	Cereal Grains and Pasta	2.63 mg	24%	USDA_SR
840	Wheat, soft red winter	Cereal Grains and Pasta	2.63 mg	24%	USDA_SR
841	Grains, millet, flour	Cereals, Grains and Pasta	2.63 mg	24%	CNF
842	Grains, wheat, soft red winter	Cereals, Grains and Pasta	2.63 mg	24%	CNF
843	Cracker, whole-wheat	Baked Products	2.63 mg	24%	CNF
844	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Breakfast Cereals	2.62 mg	24%	USDA_SR
845	Crackers, matzo, whole-wheat	Baked Products	2.61 mg	24%	USDA_SR
846	Cracker, matzo, whole-wheat	Baked Products	2.61 mg	24%	CNF
847	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Breakfast Cereals	2.60 mg	24%	USDA_SR
848	Lima beans, thin seeded (baby), mature seeds, raw	Legumes and Legume Products	2.60 mg	24%	USDA_SR
849	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Breakfast Cereals	2.60 mg	24%	USDA_SR
850	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Breakfast Cereals	2.60 mg	24%	USDA_SR

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Vegan foods high in Zinc

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