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 1051–1100 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
1051	Snacks, granola bars, hard, plain	Snacks	2.03 mg	18%	USDA_SR
1052	Babyfood, cereal, ready to eat, 'O' shaped	Babyfoods	2.03 mg	18%	CNF
1053	Mushroom, morel, raw	Vegetables and Vegetable Products	2.03 mg	18%	CNF
1054	Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	2.02 mg	18%	USDA_SR
1055	Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's	Baked Products	2.02 mg	18%	CNF
1056	Fast foods, hot dog, plain	Fast Foods	2.02 mg	18%	CNF
1057	Grains, rice, brown, long-grain, dry	Cereals, Grains and Pasta	2.02 mg	18%	CNF
1058	Grains, rice, brown, medium-grain, dry	Cereals, Grains and Pasta	2.02 mg	18%	CNF
1059	Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker	Breakfast cereals	2.02 mg	18%	CNF
1060	Crackers, melba toast, plain	Baked Products	2.01 mg	18%	USDA_SR
1061	Crackers, melba toast, plain, without salt	Baked Products	2.01 mg	18%	USDA_SR
1062	Rolls, dinner, whole-wheat	Baked Products	2.01 mg	18%	USDA_SR
1063	Chocolate, dark, 45- 59% cacao solids	Sweets	2.01 mg	18%	USDA_SR
1064	Nuts, coconut meat, dried (desiccated), not sweetened	Nut and Seed Products	2.01 mg	18%	USDA_SR
1065	Candies, chocolate, dark, 45-59% cacao solids	Sweets	2.01 mg	18%	CNF
1066	Cracker, melba toast, plain	Baked Products	2.01 mg	18%	CNF
1067	Cracker, melba toast, plain, unsalted	Baked Products	2.01 mg	18%	CNF
1068	Roll, dinner, whole wheat	Baked Products	2.01 mg	18%	CNF
1069	Nuts, coconut meat, desiccated, unsweetened	Nuts and Seeds	2.01 mg	18%	CNF
1070	Chili with beans, canned	Legumes and Legume Products	2.00 mg	18%	USDA_SR
1071	Peanuts, spanish, oil-roasted, without salt	Legumes and Legume Products	2.00 mg	18%	USDA_SR
1072	Peanuts, spanish, oil-roasted, with salt	Legumes and Legume Products	2.00 mg	18%	USDA_SR
1073	Snacks, corn cakes, very low sodium	Snacks	2.00 mg	18%	USDA_SR
1074	Seaweed, spirulina, dried	Vegetables and Vegetable Products	2.00 mg	18%	USDA_SR
1075	Barley flour or meal	Cereal Grains and Pasta	2.00 mg	18%	USDA_SR
1076	Beans, chili, barbecue, ranch style, cooked	Legumes and Legume Products	2.00 mg	18%	USDA_SR
1077	APPLEBEE'S, mozzarella sticks	Restaurant Foods	2.00 mg	18%	USDA_SR
1078	Cornmeal, white, self-rising, bolted, plain, enriched	Cereal Grains and Pasta	2.00 mg	18%	USDA_SR
1079	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cereal Grains and Pasta	2.00 mg	18%	USDA_SR
1080	Snacks, corn cakes	Snacks	2.00 mg	18%	USDA_SR
1081	Bread, oat (includes oatmeal and oat bran), commercial, toasted	Baked Products	2.00 mg	18%	CNF
1082	Bread, whole grain (whole-wheat), commercial, toasted	Baked Products	2.00 mg	18%	CNF
1083	Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial	Baked Products	2.00 mg	18%	CNF
1084	Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker	Breakfast cereals	2.00 mg	18%	CNF
1085	Beans, chili, barbecue, ranch style, cooked	Legumes and Legume Products	2.00 mg	18%	CNF
1086	Grains, barley flour	Cereals, Grains and Pasta	2.00 mg	18%	CNF
1087	Snacks, corn cakes, very low sodium	Snacks	2.00 mg	18%	CNF
1088	Snacks, corn cakes	Snacks	2.00 mg	18%	CNF
1089	Chili with beans, canned	Legumes and Legume Products	2.00 mg	18%	CNF
1090	Peanuts, Spanish, oil-roasted	Legumes and Legume Products	2.00 mg	18%	CNF
1091	Peanuts, Spanish, oil-roasted, salted	Legumes and Legume Products	2.00 mg	18%	CNF
1092	Seaweed, spirulina, dried	Vegetables and Vegetable Products	2.00 mg	18%	CNF
1093	Tofu, fried, prepared with calcium sulfate	Legumes and Legume Products	1.99 mg	18%	USDA_SR
1094	Tofu, fried	Legumes and Legume Products	1.99 mg	18%	USDA_SR
1095	Tomatoes, sun-dried	Vegetables and Vegetable Products	1.99 mg	18%	USDA_SR
1096	Tofu, fried (prepared with calcium sulphate)	Legumes and Legume Products	1.99 mg	18%	CNF
1097	Tofu, fried	Legumes and Legume Products	1.99 mg	18%	CNF
1098	sweets, syrups, maple, prepackaged	Sweets	1.99 mg	18%	CNF
1099	Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker	Breakfast cereals	1.99 mg	18%	CNF
1100	Grains, rye flour, medium	Cereals, Grains and Pasta	1.99 mg	18%	CNF

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Vegan foods high in Zinc

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