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 1101–1150 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
1101	Tomato, sun-dried	Vegetables and Vegetable Products	1.99 mg	18%	CNF
1102	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Breakfast Cereals	1.98 mg	18%	USDA_SR
1103	Granola bar, crunchy, fruit and/or nut	Baked Products	1.98 mg	18%	CNF
1104	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Breakfast Cereals	1.97 mg	18%	USDA_SR
1105	Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker	Breakfast cereals	1.97 mg	18%	CNF
1106	Formulated bar, high fiber, chewy, oats and chocolate	Snacks	1.96 mg	18%	USDA_SR
1107	Pancakes, whole-wheat, dry mix, incomplete	Baked Products	1.96 mg	18%	USDA_SR
1108	Rice, brown, parboiled, dry, UNCLE BEN'S	Cereal Grains and Pasta	1.96 mg	18%	USDA_SR
1109	Pancake, whole-wheat, dry mix, incomplete, unprepared	Baked Products	1.96 mg	18%	CNF
1110	Cereal, ready to eat, Cheerios: multigrain, General Mills	Breakfast cereals	1.96 mg	18%	CNF
1111	Seaweed, irishmoss, raw	Vegetables and Vegetable Products	1.95 mg	18%	USDA_SR
1112	Seaweed, irishmoss, raw	Vegetables and Vegetable Products	1.95 mg	18%	CNF
1113	Nabisco, Nabisco Grahams Crackers	Baked Products	1.94 mg	18%	USDA_SR
1114	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Breakfast Cereals	1.94 mg	18%	USDA_SR
1115	Crackers, toast thins, low sodium	Baked Products	1.94 mg	18%	USDA_SR
1116	Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker	Breakfast cereals	1.94 mg	18%	CNF
1117	Bulgur, dry	Cereal Grains and Pasta	1.93 mg	18%	USDA_SR
1118	Shallots, freeze-dried	Vegetables and Vegetable Products	1.93 mg	18%	USDA_SR
1119	Snacks, granola bars, hard, chocolate chip	Snacks	1.93 mg	18%	USDA_SR
1120	Grains, bulgur, dry	Cereals, Grains and Pasta	1.93 mg	18%	CNF
1121	Shallot, freeze-dried	Vegetables and Vegetable Products	1.93 mg	18%	CNF
1122	Tortillas, ready-to-bake or -fry, whole wheat	Baked Products	1.92 mg	17%	USDA_SR
1123	Snacks, granola bites, mixed flavors	Snacks	1.92 mg	17%	USDA_SR
1124	Mothbeans, mature seeds, raw	Legumes and Legume Products	1.92 mg	17%	USDA_SR
1125	Noodles, egg, dry, unenriched	Cereal Grains and Pasta	1.92 mg	17%	USDA_SR
1126	Noodles, egg, dry, enriched	Cereal Grains and Pasta	1.92 mg	17%	USDA_SR
1127	Cereals ready-to-eat, FAMILIA	Breakfast Cereals	1.92 mg	17%	USDA_SR
1128	Tortilla, ready-to-bake / fry, whole-wheat	Baked Products	1.92 mg	17%	CNF
1129	Pasta, egg noodles, unenriched, dry	Cereals, Grains and Pasta	1.92 mg	17%	CNF
1130	Pasta, egg noodles, enriched, dry	Cereals, Grains and Pasta	1.92 mg	17%	CNF
1131	Moth beans, raw	Legumes and Legume Products	1.92 mg	17%	CNF
1132	Flour, rice, brown	Cereal Grains and Pasta	1.91 mg	17%	USDA_FF
1133	McDONALD'S, BIG MAC	Fast Foods	1.91 mg	17%	USDA_SR
1134	Seeds, breadnut tree seeds, dried	Nut and Seed Products	1.91 mg	17%	USDA_SR
1135	Seeds, breadnuttree seeds, dried	Nuts and Seeds	1.91 mg	17%	CNF
1136	Cereal, ready to eat, Golden Grahams, General Mills	Breakfast cereals	1.91 mg	17%	CNF
1137	Beans, french, mature seeds, raw	Legumes and Legume Products	1.90 mg	17%	USDA_SR
1138	Babyfood, cereal, oatmeal, with bananas, dry	Baby Foods	1.90 mg	17%	USDA_SR
1139	Bread, whole grain (whole-wheat), with added fibre, commercial, toasted	Baked Products	1.90 mg	17%	CNF
1140	Beans, french, mature seeds, raw	Legumes and Legume Products	1.90 mg	17%	CNF
1141	Cereal, ready to eat, Brown Rice Crisps, Barbara's Bakery	Breakfast cereals	1.90 mg	17%	CNF
1142	Onions, dehydrated flakes	Vegetables and Vegetable Products	1.89 mg	17%	USDA_SR
1143	Onion, dehydrated flakes	Vegetables and Vegetable Products	1.89 mg	17%	CNF
1144	Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker	Breakfast cereals	1.89 mg	17%	CNF
1145	Snacks, cornnuts, barbecue-flavor	Snacks	1.88 mg	17%	USDA_SR
1146	Snacks, corn nuts, barbecue	Snacks	1.88 mg	17%	CNF
1147	Cowpeas, catjang, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	1.87 mg	17%	USDA_SR
1148	Cowpeas, catjang, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	1.87 mg	17%	USDA_SR
1149	Beans, baked, canned, with franks	Legumes and Legume Products	1.87 mg	17%	USDA_SR
1150	Bacon bits, meatless	Legumes and Legume Products	1.87 mg	17%	USDA_SR

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Vegan foods high in Zinc

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