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

Selling a product with zinc? Generate a print-ready nutrition label from your recipe.

Showing 951–1000 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
951	Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path	Breakfast cereals	2.32 mg	21%	CNF
952	Spices, cloves, ground	Spices and Herbs	2.32 mg	21%	CNF
953	Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	2.31 mg	21%	USDA_SR
954	Beans, great northern, raw	Legumes and Legume Products	2.31 mg	21%	CNF
955	Cereal, ready to eat, Life, Quaker	Breakfast cereals	2.31 mg	21%	CNF
956	Spices, mace, ground	Spices and Herbs	2.30 mg	21%	USDA_SR
957	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Breakfast Cereals	2.30 mg	21%	USDA_SR
958	Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted	Baked Products	2.30 mg	21%	CNF
959	Vermicelli, made from soy, cooked	Legumes and Legume Products	2.30 mg	21%	CNF
960	Cereal, ready to eat, Alpen: low fat, unsalted, without sugar, Weetabix	Breakfast cereals	2.30 mg	21%	CNF
961	Spices, mace, ground	Spices and Herbs	2.30 mg	21%	CNF
962	Beverages, ABBOTT, EAS soy protein powder	Beverages	2.29 mg	21%	USDA_SR
963	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Breakfast Cereals	2.29 mg	21%	USDA_SR
964	Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	2.28 mg	21%	USDA_SR
965	Beans, baked, canned, plain or vegetarian	Legumes and Legume Products	2.28 mg	21%	USDA_SR
966	Beans, pinto, raw	Legumes and Legume Products	2.28 mg	21%	CNF
967	Beans, baked, canned, plain or vegetarian	Legumes and Legume Products	2.28 mg	21%	CNF
968	Babyfood, cereal, oat, dry	Babyfoods	2.28 mg	21%	CNF
969	Babyfood, cereal, soya, with fruit, dry	Babyfoods	2.27 mg	21%	CNF
970	WENDY'S, DAVE'S Hot 'N Juicy 1/4 LB, single	Fast Foods	2.26 mg	21%	USDA_SR
971	Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills	Breakfast cereals	2.26 mg	21%	CNF
972	Millet, whole grain	Cereal Grains and Pasta	2.26 mg	21%	USDA_FF
973	T.G.I. FRIDAY'S, fried mozzarella	Restaurant Foods	2.24 mg	20%	USDA_SR
974	Sea lion, Steller, heart (Alaska Native)	American Indian/Alaska Native Foods	2.24 mg	20%	USDA_SR
975	Corn flour, whole-grain, blue (harina de maiz morado)	Cereal Grains and Pasta	2.24 mg	20%	USDA_SR
976	Grains, corn flour, blue, whole-grain	Cereals, Grains and Pasta	2.24 mg	20%	CNF
977	Buckwheat, whole grain	Cereal Grains and Pasta	2.24 mg	20%	USDA_FF
978	APPLEBEE'S, chili	Restaurant Foods	2.23 mg	20%	USDA_SR
979	Lemon grass (citronella), raw	Vegetables and Vegetable Products	2.23 mg	20%	USDA_SR
980	Lemon grass (citronella), raw	Vegetables and Vegetable Products	2.23 mg	20%	CNF
981	Snacks, rice cakes, brown rice, corn	Snacks	2.22 mg	20%	USDA_SR
982	Bread, whole grain (whole-wheat), +seeds and bran, commercial	Baked Products	2.22 mg	20%	CNF
983	Fast foods, sandwiches and burgers, steak sandwich	Fast Foods	2.22 mg	20%	CNF
984	Snacks, rice cakes, brown rice, corn	Snacks	2.22 mg	20%	CNF
985	Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills	Breakfast cereals	2.22 mg	20%	CNF
986	Meat extender	Legumes and Legume Products	2.21 mg	20%	USDA_SR
987	Corn grain, yellow	Cereal Grains and Pasta	2.21 mg	20%	USDA_SR
988	Corn grain, white	Cereal Grains and Pasta	2.21 mg	20%	USDA_SR
989	Grains, corn, yellow, field, dry	Cereals, Grains and Pasta	2.21 mg	20%	CNF
990	Beans, black turtle, mature seeds, raw	Legumes and Legume Products	2.20 mg	20%	USDA_SR
991	Rice crackers	Snacks	2.20 mg	20%	USDA_SR
992	Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	2.20 mg	20%	USDA_SR
993	Nuts, hazelnuts or filberts, blanched	Nut and Seed Products	2.20 mg	20%	USDA_SR
994	Nuts, pistachio nuts, raw	Nut and Seed Products	2.20 mg	20%	USDA_SR
995	Snacks, KELLOGG, KELLOGG'S Low Fat Granola Bar, Crunchy Almond/Brown Sugar	Snacks	2.20 mg	20%	USDA_SR
996	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Breakfast Cereals	2.20 mg	20%	USDA_SR
997	Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY	Breakfast Cereals	2.20 mg	20%	USDA_SR
998	Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted	Baked Products	2.20 mg	20%	CNF
999	Beans, black turtle, mature seeds, raw	Legumes and Legume Products	2.20 mg	20%	CNF
1000	Nuts, pistachio nuts, raw	Nuts and Seeds	2.20 mg	20%	CNF

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Vegan foods high in Zinc

Turn these foods into a print-ready nutrition label.