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 851–900 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
851	Babyfood, cereal, whole wheat, with apples, dry fortified	Baby Foods	2.60 mg	24%	USDA_SR
852	Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	2.60 mg	24%	USDA_SR
853	Nuts, almonds, honey roasted, unblanched	Nut and Seed Products	2.60 mg	24%	USDA_SR
854	Bread, spelt, commercial	Baked Products	2.60 mg	24%	CNF
855	Beans, lima, dry, baby, raw	Legumes and Legume Products	2.60 mg	24%	CNF
856	Nuts, almonds, honey roasted, unblanched	Nuts and Seeds	2.60 mg	24%	CNF
857	Nuts, chestnuts, japanese, dried	Nut and Seed Products	2.57 mg	23%	USDA_SR
858	Bread, sprouted wheat, commercial	Baked Products	2.57 mg	23%	CNF
859	Nuts, Japanese chestnuts, dried	Nuts and Seeds	2.57 mg	23%	CNF
860	Rice, red, unenriched, dry, raw	Cereal Grains and Pasta	2.56 mg	23%	USDA_FF
861	Miso	Legumes and Legume Products	2.56 mg	23%	USDA_SR
862	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Breakfast Cereals	2.56 mg	23%	USDA_SR
863	Soybean, fermented products, miso	Legumes and Legume Products	2.56 mg	23%	CNF
864	Beans, pink, mature seeds, raw	Legumes and Legume Products	2.55 mg	23%	USDA_SR
865	Beans, kidney, california red, mature seeds, raw	Legumes and Legume Products	2.55 mg	23%	USDA_SR
866	Pancakes, buckwheat, dry mix, incomplete	Baked Products	2.55 mg	23%	USDA_SR
867	Crackers, rye, wafers, seasoned	Baked Products	2.55 mg	23%	USDA_SR
868	Pancake, buckwheat, dry mix, incomplete, unprepared	Baked Products	2.55 mg	23%	CNF
869	Cracker, rye, wafers, seasoned	Baked Products	2.55 mg	23%	CNF
870	Beans, kidney, light red, raw	Legumes and Legume Products	2.55 mg	23%	CNF
871	Beans, pink, raw	Legumes and Legume Products	2.55 mg	23%	CNF
872	Peanut butter, smooth style, with salt	Legumes and Legume Products	2.54 mg	23%	USDA_FF
873	Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal	Breakfast Cereals	2.54 mg	23%	USDA_SR
874	Cereal, ready to eat, Muffets, Quaker	Breakfast cereals	2.54 mg	23%	CNF
875	Snacks, rice cakes, brown rice, multigrain, unsalted	Snacks	2.53 mg	23%	USDA_SR
876	Snacks, rice cakes, brown rice, multigrain	Snacks	2.53 mg	23%	USDA_SR
877	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	Vegetables and Vegetable Products	2.53 mg	23%	USDA_SR
878	Seaweed, Canadian cultivated EMI-TSUNOMATA, dried	Vegetables and Vegetable Products	2.53 mg	23%	CNF
879	Snacks, rice cakes, brown rice, multigrain, unsalted	Snacks	2.53 mg	23%	CNF
880	Snacks, rice cakes, brown rice, multigrain	Snacks	2.53 mg	23%	CNF
881	Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	2.51 mg	23%	USDA_SR
882	Peanut butter, smooth style, without salt	Legumes and Legume Products	2.51 mg	23%	USDA_SR
883	Cereals, oats, instant, fortified, plain, dry	Breakfast Cereals	2.51 mg	23%	USDA_SR
884	Peanut butter, smooth type, fat and sugar added	Legumes and Legume Products	2.51 mg	23%	CNF
885	Peanut butter, smooth type, fat, sugar and salt added	Legumes and Legume Products	2.51 mg	23%	CNF
886	Spices, fenugreek seed	Spices and Herbs	2.50 mg	23%	USDA_SR
887	Nuts, hazelnuts or filberts, dry roasted, without salt added	Nut and Seed Products	2.50 mg	23%	USDA_SR
888	Snacks, rice cakes, brown rice, buckwheat, unsalted	Snacks	2.50 mg	23%	USDA_SR
889	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Breakfast Cereals	2.50 mg	23%	USDA_SR
890	Candies, MARS SNACKFOOD US, SNICKERS Bar	Sweets	2.50 mg	23%	USDA_SR
891	Snacks, rice cakes, brown rice, buckwheat	Snacks	2.50 mg	23%	USDA_SR
892	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Baked Products	2.50 mg	23%	USDA_SR
893	Snacks, rice cakes, brown rice, buckwheat, unsalted	Snacks	2.50 mg	23%	CNF
894	Candies, bars, Snickers	Sweets	2.50 mg	23%	CNF
895	Snacks, rice cakes, brown rice, buckwheat	Snacks	2.50 mg	23%	CNF
896	Nuts, filberts or hazelnuts, dry roasted, unblanched	Nuts and Seeds	2.50 mg	23%	CNF
897	Cereal, ready to eat, Heritage Flakes, Nature's Path	Breakfast cereals	2.50 mg	23%	CNF
898	Spices, fenugreek seed	Spices and Herbs	2.50 mg	23%	CNF
899	Spices, pepper, red or cayenne	Spices and Herbs	2.48 mg	23%	USDA_SR
900	Spices, pepper, red or cayenne	Spices and Herbs	2.48 mg	23%	CNF

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Vegan foods high in Zinc

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