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 2051–2100 of 2,783 foods

#	Food	Category	Per 100 g	% DV
2051	Jujube (chinese date), dried	Fruits and fruit juices	0.19 mg	2%
2052	Pear, dried halves, sulphured, cooked, no added sugar	Fruits and fruit juices	0.19 mg	2%
2053	Prune, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.19 mg	2%
2054	Sapote, mamey, raw	Fruits and fruit juices	0.19 mg	2%
2055	Prune, dried, cooked, no added sugar	Fruits and fruit juices	0.19 mg	2%
2056	Bok choy, pak-choi, raw	Vegetables and Vegetable Products	0.19 mg	2%
2057	Pokeberry shoots, boiled, drained	Vegetables and Vegetable Products	0.19 mg	2%
2058	Sauerkraut, canned, solids and liquid	Vegetables and Vegetable Products	0.19 mg	2%
2059	Turnip greens, raw	Vegetables and Vegetable Products	0.19 mg	2%
2060	Sweet potato, canned, syrup pack, solids and liquid	Vegetables and Vegetable Products	0.19 mg	2%
2061	Squash, winter, spaghetti, raw	Vegetables and Vegetable Products	0.19 mg	2%
2062	Tomato products, canned, sauce with tomato tidbits	Vegetables and Vegetable Products	0.19 mg	2%
2063	Pimento, canned	Vegetables and Vegetable Products	0.19 mg	2%
2064	Pie, apple, homemade, 2 crust	Baked Products	0.19 mg	2%
2065	Strudel, apple	Baked Products	0.19 mg	2%
2066	Snacks, fruit leather, bar	Snacks	0.19 mg	2%
2067	Snacks, fruit leather, pieces	Snacks	0.19 mg	2%
2068	Snacks, fruit leather, roll	Snacks	0.19 mg	2%
2069	Sauce, plum, ready-to-serve	Soups, Sauces and Gravies	0.19 mg	2%
2070	Sauerkraut, canned, low sodium	Vegetables and Vegetable Products	0.19 mg	2%
2071	Dessert, pudding, all flavours except chocolate, dry mix, regular, low calorie, unprepared	Sweets	0.19 mg	2%
2072	Chokecherry, raw, pitted	Fruits and fruit juices	0.19 mg	2%
2073	Pokeberry shoots, boiled, drained, with salt	Vegetables and Vegetable Products	0.19 mg	2%
2074	Snacks, fruit leather, pieces, vitamin C added	Snacks	0.19 mg	2%
2075	Sweets, syrups, cane	Sweets	0.19 mg	2%
2076	Energy drink, coffee flavours	Beverages	0.19 mg	2%
2077	Soup, mushroom barley, ready-to-serve, low sodium	Soups, Sauces and Gravies	0.19 mg	2%
2078	Soup, minestrone, ready-to-serve	Soups, Sauces and Gravies	0.18 mg	2%
2079	Blackberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.18 mg	2%
2080	Cherimoya, raw	Fruits and fruit juices	0.18 mg	2%
2081	Grapefruit juice, frozen concentrate, undiluted	Fruits and fruit juices	0.18 mg	2%
2082	Peach, dried halves, sulphured, cooked, no added sugar	Fruits and fruit juices	0.18 mg	2%
2083	Pear, dried halves, sulphured, cooked, added sugar	Fruits and fruit juices	0.18 mg	2%
2084	Raspberry, frozen, sweetened	Fruits and fruit juices	0.18 mg	2%
2085	Melon, cantaloupe, raw	Fruits and fruit juices	0.18 mg	2%
2086	Raisin, seeded	Fruits and fruit juices	0.18 mg	2%
2087	Cabbage, Chinese (pe-tsai), boiled, drained	Vegetables and Vegetable Products	0.18 mg	2%
2088	Cardoon, boiled, drained	Vegetables and Vegetable Products	0.18 mg	2%
2089	Kale, frozen, unprepared	Vegetables and Vegetable Products	0.18 mg	2%
2090	Kale, frozen, boiled, drained	Vegetables and Vegetable Products	0.18 mg	2%
2091	Lettuce, looseleaf	Vegetables and Vegetable Products	0.18 mg	2%
2092	Pepper, sweet, green, canned, solids and liquid	Vegetables and Vegetable Products	0.18 mg	2%
2093	Swamp cabbage (skunk cabbage, water convulvolus), raw	Vegetables and Vegetable Products	0.18 mg	2%
2094	Sweet potato, canned, vacuum pack	Vegetables and Vegetable Products	0.18 mg	2%
2095	Carrot juice, canned	Vegetables and Vegetable Products	0.18 mg	2%
2096	Tomato, red, ripe, stewed (scalloped with breadcrumbs)	Vegetables and Vegetable Products	0.18 mg	2%
2097	Cabbage, raw	Vegetables and Vegetable Products	0.18 mg	2%
2098	Potato, mashed, prepared from flakes without milk, whole milk and butter added	Vegetables and Vegetable Products	0.18 mg	2%
2099	Pie, cherry, commercial, 2 crust	Baked Products	0.18 mg	2%
2100	Salad dressing, peppercorn dressing, commercial, regular	Fats and Oils	0.18 mg	2%

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Vegan foods high in Zinc (Canadian (CNF))

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