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 901–950 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
901	Candies, chocolate covered, low sugar or low calorie	Sweets	2.47 mg	22%	USDA_SR
902	Cereal, ready to eat, Life Multigrains, Quaker	Breakfast cereals	2.47 mg	22%	CNF
903	Soy flour, defatted	Legumes and Legume Products	2.46 mg	22%	USDA_SR
904	Snacks, tortilla chips, unsalted, white corn	Snacks	2.46 mg	22%	USDA_SR
905	Snacks, tortilla chips, unsalted	Snacks	2.46 mg	22%	CNF
906	Soy flour, defatted	Legumes and Legume Products	2.46 mg	22%	CNF
907	Nuts, hazelnuts or filberts	Nut and Seed Products	2.45 mg	22%	USDA_SR
908	Rice flour, brown	Cereal Grains and Pasta	2.45 mg	22%	USDA_SR
909	Cereal, ready to eat, Life, Toasted Cinnamon, Quaker	Breakfast cereals	2.45 mg	22%	CNF
910	Grains, rice flour, brown	Cereals, Grains and Pasta	2.45 mg	22%	CNF
911	Nuts, filberts or hazelnuts, dried	Nuts and Seeds	2.45 mg	22%	CNF
912	Babyfood, cereal, mixed grain, dry	Babyfoods	2.45 mg	22%	CNF
913	Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond	Breakfast Cereals	2.44 mg	22%	USDA_SR
914	Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker	Breakfast cereals	2.43 mg	22%	CNF
915	Cereal, ready to eat, Heritage O's, Nature's Path	Breakfast cereals	2.43 mg	22%	CNF
916	Buckwheat groats, roasted, dry	Cereal Grains and Pasta	2.42 mg	22%	USDA_SR
917	Babyfood, snack, biscuit, rice	Babyfoods	2.42 mg	22%	CNF
918	Grains, buckwheat groats, roasted, dry	Cereals, Grains and Pasta	2.42 mg	22%	CNF
919	Cereal, ready to eat, Cheerios, General Mills	Breakfast cereals	2.42 mg	22%	CNF
920	Spearmint, dried	Spices and Herbs	2.41 mg	22%	USDA_SR
921	Peppers, sweet, red, freeze-dried	Vegetables and Vegetable Products	2.41 mg	22%	USDA_SR
922	Pepper, sweet, red, freeze-dried	Vegetables and Vegetable Products	2.41 mg	22%	CNF
923	Spices, spearmint, dried	Spices and Herbs	2.41 mg	22%	CNF
924	Pepper, sweet, green, freeze-dried	Vegetables and Vegetable Products	2.41 mg	22%	CNF
925	Buckwheat	Cereal Grains and Pasta	2.40 mg	22%	USDA_SR
926	Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry	Cereal Grains and Pasta	2.40 mg	22%	USDA_SR
927	Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted	Baked Products	2.40 mg	22%	CNF
928	Cereal, ready to eat, Apple Cinnamon Hoops, Barbara's Bakery	Breakfast cereals	2.40 mg	22%	CNF
929	Grains, buckwheat	Cereals, Grains and Pasta	2.40 mg	22%	CNF
930	Sauce, Stroganoff, dehydrated	Soups, Sauces and Gravies	2.40 mg	22%	CNF
931	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Breakfast Cereals	2.39 mg	22%	USDA_SR
932	Formulated Bar, SOUTH BEACH protein bar	Snacks	2.39 mg	22%	USDA_SR
933	Crackers, crispbread, rye	Baked Products	2.39 mg	22%	USDA_SR
934	Cracker, crispbread, rye	Baked Products	2.39 mg	22%	CNF
935	Spices, pumpkin pie spice	Spices and Herbs	2.37 mg	22%	USDA_SR
936	Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's	Breakfast cereals	2.37 mg	22%	CNF
937	Pasta, spaghetti, whole-wheat, dry	Cereals, Grains and Pasta	2.37 mg	22%	CNF
938	Pasta, macaroni (elbow), whole wheat, dry	Cereals, Grains and Pasta	2.37 mg	22%	CNF
939	Cereal, ready to eat, Raisin Bran, Kellogg's	Breakfast cereals	2.37 mg	22%	CNF
940	Spices, pumpkin pie spice	Spices and Herbs	2.37 mg	22%	CNF
941	Cereals ready-to-eat, wheat, puffed, fortified	Breakfast Cereals	2.36 mg	21%	USDA_SR
942	Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, dry, Quaker	Breakfast cereals	2.35 mg	21%	CNF
943	Nuts, pistachio nuts, dry roasted, without salt added	Nut and Seed Products	2.34 mg	21%	USDA_SR
944	Nuts, pistachio nuts, dry roasted, with salt added	Nut and Seed Products	2.34 mg	21%	USDA_SR
945	Nuts, pistachio nuts, dry roasted, salted	Nuts and Seeds	2.34 mg	21%	CNF
946	Nuts, pistachio nuts, dry roasted	Nuts and Seeds	2.34 mg	21%	CNF
947	Nuts, hazelnuts or filberts, raw	Nut and Seed Products	2.33 mg	21%	USDA_FF
948	Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, dry, Quaker	Breakfast cereals	2.33 mg	21%	CNF
949	Flour, rye	Cereal Grains and Pasta	2.33 mg	21%	USDA_FF
950	Spices, cloves, ground	Spices and Herbs	2.32 mg	21%	USDA_SR

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Vegan foods high in Zinc

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