Vegan foods high in Zinc (Canadian (CNF))

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 1851–1900 of 2,783 foods

#	Food	Category	Per 100 g	% DV
1851	Mustard greens, raw	Vegetables and Vegetable Products	0.25 mg	2%
1852	Potato, mashed, dehydrated, granules without milk, whole milk and butter added	Vegetables and Vegetable Products	0.25 mg	2%
1853	Potato, hashed brown, frozen, with butter sauce, unprepared	Vegetables and Vegetable Products	0.25 mg	2%
1854	Potato, whole, frozen, boiled, drained	Vegetables and Vegetable Products	0.25 mg	2%
1855	Nopales (prickly pear), raw	Vegetables and Vegetable Products	0.25 mg	2%
1856	Beans, snap (Italian, green or yellow), boiled, drained	Vegetables and Vegetable Products	0.25 mg	2%
1857	Potato, scalloped, dry mix, prepared with water, whole milk and butter	Vegetables and Vegetable Products	0.25 mg	2%
1858	Pepper, sweet, red, raw	Vegetables and Vegetable Products	0.25 mg	2%
1859	Nuts, European chestnuts (sweet), boiled and steamed	Nuts and Seeds	0.25 mg	2%
1860	Coffee, instant, with sugar, cappucino flavour, powder	Beverages	0.25 mg	2%
1861	Cake, white, pudding-type, dry mix, unprepared	Baked Products	0.25 mg	2%
1862	Cake, yellow, commercial, with vanilla (white) icing (frosting)	Baked Products	0.25 mg	2%
1863	Pepper, banana, raw	Vegetables and Vegetable Products	0.25 mg	2%
1864	Pasta, rice noodles, cooked	Cereals, Grains and Pasta	0.25 mg	2%
1865	Sauce, adobo fresco	Soups, Sauces and Gravies	0.25 mg	2%
1866	Salad dressing, green goddess, regular	Fats and Oils	0.25 mg	2%
1867	Sauce, pizza, canned, ready-to-serve	Vegetables and Vegetable Products	0.25 mg	2%
1868	Agave, cooked	Vegetables and Vegetable Products	0.25 mg	2%
1869	Rose hips, wild, native	Fruits and fruit juices	0.25 mg	2%
1870	Cereal, ready-to-eat, amaranth flakes	Breakfast cereals	0.25 mg	2%
1871	Cabbage, red, boiled, drained, with salt	Vegetables and Vegetable Products	0.25 mg	2%
1872	Potato, whole, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.25 mg	2%
1873	Sauce, salsa, verde, ready-to-serve	Soups, Sauces and Gravies	0.25 mg	2%
1874	Cherries, tart, dried, sweetened	Fruits and fruit juices	0.25 mg	2%
1875	Soy sauce (made with hydrolyzed vegetable protein), reduced sodium	Legumes and Legume Products	0.25 mg	2%
1876	Soup, tomato and red pepper, ready-to-serve, low sodium	Soups, Sauces and Gravies	0.25 mg	2%
1877	Plant-based beverage, coconut, enriched, unsweetened	Beverages	0.25 mg	2%
1878	Plant-based beverage, cashew, enriched, unsweetened	Beverages	0.25 mg	2%
1879	Apricot, dried, sulphured, cooked, added sugar	Fruits and fruit juices	0.24 mg	2%
1880	Fig, dried, cooked	Fruits and fruit juices	0.24 mg	2%
1881	Tangerine (mandarin), canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.24 mg	2%
1882	Beans, snap (Italian, green or yellow), frozen, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%
1883	Brussels sprouts, frozen, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%
1884	Cowpeas, young pods with seeds, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%
1885	Cowpeas, leafy tips, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%
1886	Kale, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%
1887	Pokeberry shoots, raw	Vegetables and Vegetable Products	0.24 mg	2%
1888	Potato, mashed, dehydrated, granules with milk, water and margarine added	Vegetables and Vegetable Products	0.24 mg	2%
1889	Potato, au gratin, dry mix, prepared with water, whole milk and butter	Vegetables and Vegetable Products	0.24 mg	2%
1890	Squash, summer, scallop, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%
1891	Yam, raw	Vegetables and Vegetable Products	0.24 mg	2%
1892	Kale, scotch, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%
1893	Beans, snap (Italian, green or yellow), frozen, boiled, with salt	Vegetables and Vegetable Products	0.24 mg	2%
1894	Potato, mashed, dehydrated, granules without milk, prepared with whole milk and margarine	Vegetables and Vegetable Products	0.24 mg	2%
1895	Beans, snap (Italian, green or yellow), raw	Vegetables and Vegetable Products	0.24 mg	2%
1896	Carrot, raw	Vegetables and Vegetable Products	0.24 mg	2%
1897	Rutabaga (swede), raw	Vegetables and Vegetable Products	0.24 mg	2%
1898	Cookie, sugar, refrigerated dough	Baked Products	0.24 mg	2%
1899	Pie crust, cookie-type, vanilla wafer, homemade, chilled	Baked Products	0.24 mg	2%
1900	Cattail, narrow leaf shoots, native	Vegetables and Vegetable Products	0.24 mg	2%

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Vegan foods high in Zinc (Canadian (CNF))

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