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 51–100 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
51	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Breakfast Cereals	11.72 mg	107%	USDA_SR
52	Seeds, cottonseed flour, partially defatted (glandless)	Nut and Seed Products	11.69 mg	106%	USDA_SR
53	Seeds, cottonseed flour, partially defatted	Nuts and Seeds	11.69 mg	106%	CNF
54	Seeds, cottonseed flour, low fat (glandless)	Nut and Seed Products	11.61 mg	106%	USDA_SR
55	Seeds, cottonseed flour, low fat	Nuts and Seeds	11.61 mg	106%	CNF
56	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Breakfast Cereals	11.35 mg	103%	USDA_SR
57	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Breakfast Cereals	11.23 mg	102%	USDA_SR
58	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Breakfast Cereals	11.21 mg	102%	USDA_SR
59	Babyfood, cereal, rice, dry fortified	Baby Foods	10.92 mg	99%	USDA_SR
60	Seeds, sesame flour, partially defatted	Nut and Seed Products	10.70 mg	97%	USDA_SR
61	Seeds, sesame flour, partially defatted	Nuts and Seeds	10.70 mg	97%	CNF
62	Babyfood, Multigrain whole grain cereal, dry fortified	Baby Foods	10.67 mg	97%	USDA_SR
63	Seeds, sesame flour, high-fat	Nut and Seed Products	10.67 mg	97%	USDA_SR
64	Seeds, sesame flour, high-fat	Nuts and Seeds	10.67 mg	97%	CNF
65	Babyfood, cereal, mixed, dry fortified	Baby Foods	10.66 mg	97%	USDA_SR
66	Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)	Nut and Seed Products	10.45 mg	95%	USDA_SR
67	Seeds, sesame butter, tahini, unroasted kernels	Nuts and Seeds	10.45 mg	95%	CNF
68	Seeds, pumpkin and squash seeds, whole, roasted, without salt	Nut and Seed Products	10.30 mg	94%	USDA_SR
69	Seeds, pumpkin and squash seeds, whole, roasted, with salt added	Nut and Seed Products	10.30 mg	94%	USDA_SR
70	Seeds, pumpkin and squash seeds, whole, roasted	Nuts and Seeds	10.30 mg	94%	CNF
71	Seeds, pumpkin and squash seeds, whole, roasted, salted	Nuts and Seeds	10.30 mg	94%	CNF
72	Seeds, watermelon seed kernels, dried	Nut and Seed Products	10.24 mg	93%	USDA_SR
73	Seeds, watermelon seed kernels, dried	Nuts and Seeds	10.24 mg	93%	CNF
74	Seeds, sesame meal, partially defatted	Nut and Seed Products	10.23 mg	93%	USDA_SR
75	Seeds, sesame seed kernels, toasted, without salt added (decorticated)	Nut and Seed Products	10.23 mg	93%	USDA_SR
76	Seeds, sesame seed kernels, toasted, with salt added (decorticated)	Nut and Seed Products	10.23 mg	93%	USDA_SR
77	Seeds, sesame seed kernels, toasted, shelled, with salt	Nuts and Seeds	10.23 mg	93%	CNF
78	Seeds, sesame meal, partially defatted	Nuts and Seeds	10.23 mg	93%	CNF
79	Seeds, sesame seed kernels, toasted, shelled	Nuts and Seeds	10.23 mg	93%	CNF
80	Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS	Breakfast Cereals	10.00 mg	91%	USDA_SR
81	Seeds, sesame flour, low-fat	Nut and Seed Products	10.00 mg	91%	USDA_SR
82	Seeds, sesame flour, low fat	Nuts and Seeds	10.00 mg	91%	CNF
83	Leavening agents, yeast, baker's, compressed	Baked Products	9.97 mg	91%	USDA_SR
84	Leavening agent, yeast, baker's, compressed	Baked Products	9.97 mg	91%	CNF
85	Formulated bar, POWER BAR, chocolate	Snacks	9.96 mg	91%	USDA_SR
86	Seeds, hemp seed, hulled	Nut and Seed Products	9.90 mg	90%	USDA_SR
87	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Snacks	9.72 mg	88%	USDA_SR
88	Baking chocolate, unsweetened, squares	Sweets	9.63 mg	88%	USDA_SR
89	Sweets, baking chocolate, unsweetened, square	Sweets	9.63 mg	88%	CNF
90	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR	Snacks	9.55 mg	87%	USDA_SR
91	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar	Snacks	9.55 mg	87%	USDA_SR
92	Hyacinth beans, mature seeds, raw	Legumes and Legume Products	9.30 mg	85%	USDA_SR
93	Beans, hyacinth, raw	Legumes and Legume Products	9.30 mg	85%	CNF
94	Seeds, hemp seeds, hulled	Nuts and Seeds	9.10 mg	83%	CNF
95	Spices, chervil, dried	Spices and Herbs	8.80 mg	80%	USDA_SR
96	Spices, chervil, dried	Spices and Herbs	8.80 mg	80%	CNF
97	Instant breakfast, powder, chocolate	Beverages	8.55 mg	78%	CNF
98	Leavening agents, yeast, baker's, active dry	Baked Products	7.94 mg	72%	USDA_SR
99	Cereals ready-to-eat, frosted oat cereal with marshmallows	Breakfast Cereals	7.94 mg	72%	USDA_SR
100	Leavening agent, yeast, baker's, active, dry	Baked Products	7.94 mg	72%	CNF

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Vegan foods high in Zinc

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