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 1001–1050 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
1001	Nuts, filberts or hazelnuts, dried, blanched	Nuts and Seeds	2.20 mg	20%	CNF
1002	Cereal, ready to eat, Alpen (muesli), Weetabix	Breakfast cereals	2.20 mg	20%	CNF
1003	Fast foods, sandwiches and burgers, donair or gyro sandwich	Fast Foods	2.19 mg	20%	CNF
1004	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Breakfast Cereals	2.18 mg	20%	USDA_SR
1005	Cereal, ready to eat, Shreddies, Post	Breakfast cereals	2.18 mg	20%	CNF
1006	Nuts, pistachio nuts, raw	Nut and Seed Products	2.18 mg	20%	USDA_FF
1007	Rye flour, medium	Cereal Grains and Pasta	2.17 mg	20%	USDA_SR
1008	Crackers, whole-wheat, low salt	Baked Products	2.15 mg	20%	USDA_SR
1009	Bread, whole-wheat, commercially prepared, toasted	Baked Products	2.15 mg	20%	USDA_SR
1010	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Breakfast Cereals	2.15 mg	20%	USDA_SR
1011	Spices, nutmeg, ground	Spices and Herbs	2.15 mg	20%	USDA_SR
1012	TACO BELL, Soft Taco with steak	Fast Foods	2.15 mg	20%	USDA_SR
1013	Cracker, whole wheat, low sodium	Baked Products	2.15 mg	20%	CNF
1014	Spices, nutmeg, ground	Spices and Herbs	2.15 mg	20%	CNF
1015	Bulgur, dry, raw	Cereal Grains and Pasta	2.15 mg	20%	USDA_FF
1016	Flour, barley	Cereal Grains and Pasta	2.14 mg	19%	USDA_FF
1017	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Breakfast Cereals	2.14 mg	19%	USDA_SR
1018	Cereal, ready to eat, Special K, Kellogg's	Breakfast cereals	2.14 mg	19%	CNF
1019	Barley, pearled, raw	Cereal Grains and Pasta	2.13 mg	19%	USDA_SR
1020	Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	2.13 mg	19%	USDA_SR
1021	Radishes, oriental, dried	Vegetables and Vegetable Products	2.13 mg	19%	USDA_SR
1022	Grains, barley, pearled, dry	Cereals, Grains and Pasta	2.13 mg	19%	CNF
1023	Radish, oriental (daikon), dried	Vegetables and Vegetable Products	2.13 mg	19%	CNF
1024	Peanuts, spanish, raw	Legumes and Legume Products	2.12 mg	19%	USDA_SR
1025	Peanuts, Spanish, raw	Legumes and Legume Products	2.12 mg	19%	CNF
1026	Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%)	Sweets	2.11 mg	19%	USDA_SR
1027	Candies, chocolate, dark, not further specified	Sweets	2.11 mg	19%	CNF
1028	Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt	Vegetables and Vegetable Products	2.10 mg	19%	USDA_SR
1029	Soybeans, mature seeds, sprouted, cooked, stir-fried	Vegetables and Vegetable Products	2.10 mg	19%	USDA_SR
1030	Pie Crust, Cookie-type, Chocolate, Ready Crust	Baked Products	2.10 mg	19%	USDA_SR
1031	Pie crust, cookie-type, chocolate, ready-to-serve	Baked Products	2.10 mg	19%	CNF
1032	Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added	Vegetables and Vegetable Products	2.10 mg	19%	CNF
1033	Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added	Vegetables and Vegetable Products	2.10 mg	19%	CNF
1034	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Breakfast Cereals	2.07 mg	19%	USDA_SR
1035	McDONALD'S, BIG MAC (without Big Mac Sauce)	Fast Foods	2.07 mg	19%	USDA_SR
1036	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Breakfast Cereals	2.07 mg	19%	USDA_SR
1037	Restaurant, family style, fried mozzarella sticks	Restaurant Foods	2.07 mg	19%	USDA_SR
1038	Bread, sprouted wheat with added calcium and vitamin D, commercial	Baked Products	2.07 mg	19%	CNF
1039	Cereal, ready to eat, Kashi: GoLean Crunch, Kashi	Breakfast cereals	2.07 mg	19%	CNF
1040	Mozzarella sticks, fried	Mixed Dishes	2.07 mg	19%	CNF
1041	Hazelnuts, beaked (Northern Plains Indians)	American Indian/Alaska Native Foods	2.06 mg	19%	USDA_SR
1042	Barley malt flour	Cereal Grains and Pasta	2.06 mg	19%	USDA_SR
1043	Grains, barley, malt flour	Cereals, Grains and Pasta	2.06 mg	19%	CNF
1044	Nuts, coconut meat, dried (desiccated), toasted	Nut and Seed Products	2.05 mg	19%	USDA_SR
1045	Nuts, coconut meat, desiccated, toasted	Nuts and Seeds	2.05 mg	19%	CNF
1046	Cereal, ready to eat, Cinnamon Toast Crunch, General Mills	Breakfast cereals	2.05 mg	19%	CNF
1047	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Breakfast Cereals	2.04 mg	19%	USDA_SR
1048	Nuts, coconut meat, dried (desiccated), creamed	Nut and Seed Products	2.04 mg	19%	USDA_SR
1049	Nuts, coconut meat, desiccated, creamed	Nuts and Seeds	2.04 mg	19%	CNF
1050	Mushrooms, morel, raw	Vegetables and Vegetable Products	2.03 mg	18%	USDA_SR

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Vegan foods high in Zinc

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