Vegan foods high in Zinc (USDA SR Legacy)

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 2301–2350 of 3,432 foods

#	Food	Category	Per 100 g	% DV
2301	Cabbage, red, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.25 mg	2%
2302	Prunes, dehydrated (low-moisture), stewed	Fruits and Fruit Juices	0.25 mg	2%
2303	Lemon peel, raw	Fruits and Fruit Juices	0.25 mg	2%
2304	Cookies, sugar, refrigerated dough	Baked Products	0.24 mg	2%
2305	Figs, dried, stewed	Fruits and Fruit Juices	0.24 mg	2%
2306	Soup, chunky vegetable, reduced sodium, canned, ready-to-serve	Soups, Sauces, and Gravies	0.24 mg	2%
2307	Apricots, dried, sulfured, stewed, with added sugar	Fruits and Fruit Juices	0.24 mg	2%
2308	Soymilk (All flavors), enhanced	Legumes and Legume Products	0.24 mg	2%
2309	Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes	Breakfast Cereals	0.24 mg	2%
2310	Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled	Baked Products	0.24 mg	2%
2311	Babyfood, dinner, mixed vegetable, junior	Baby Foods	0.24 mg	2%
2312	Cookies, animal, with frosting or icing	Baked Products	0.24 mg	2%
2313	Soup, tomato bisque, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.24 mg	2%
2314	Sauce, hot chile, sriracha	Soups, Sauces, and Gravies	0.24 mg	2%
2315	Squash, summer, scallop, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.24 mg	2%
2316	Potatoes, au gratin, dry mix, prepared with water, whole milk and butter	Vegetables and Vegetable Products	0.24 mg	2%
2317	Pokeberry shoots, (poke), raw	Vegetables and Vegetable Products	0.24 mg	2%
2318	Carrots, raw	Vegetables and Vegetable Products	0.24 mg	2%
2319	Yam, raw	Vegetables and Vegetable Products	0.24 mg	2%
2320	Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added	Vegetables and Vegetable Products	0.24 mg	2%
2321	Brussels sprouts, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.24 mg	2%
2322	Beans, snap, green, frozen, cooked, boiled, drained without salt	Vegetables and Vegetable Products	0.24 mg	2%
2323	Beans, snap, green, raw	Vegetables and Vegetable Products	0.24 mg	2%
2324	Tangerines, (mandarin oranges), canned, light syrup pack	Fruits and Fruit Juices	0.24 mg	2%
2325	Brussels sprouts, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.24 mg	2%
2326	Beans, snap, green, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.24 mg	2%
2327	Beans, snap, yellow, raw	Vegetables and Vegetable Products	0.24 mg	2%
2328	Squash, summer, scallop, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.24 mg	2%
2329	Cowpeas, young pods with seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.24 mg	2%
2330	Cattail, Narrow Leaf Shoots (Northern Plains Indians)	American Indian/Alaska Native Foods	0.24 mg	2%
2331	Potatoes, mashed, prepared from granules, without milk, whole milk and margarine	Vegetables and Vegetable Products	0.24 mg	2%
2332	Cowpeas, leafy tips, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.24 mg	2%
2333	Cowpeas, young pods with seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.24 mg	2%
2334	Rutabagas, raw	Vegetables and Vegetable Products	0.24 mg	2%
2335	Cowpeas, leafy tips, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.24 mg	2%
2336	Plantains, yellow, fried, Latino restaurant	Fruits and Fruit Juices	0.24 mg	2%
2337	Pie, fried pies, lemon	Baked Products	0.23 mg	2%
2338	Bread, stuffing, dry mix, prepared	Baked Products	0.23 mg	2%
2339	Soy sauce made from hydrolyzed vegetable protein	Legumes and Legume Products	0.23 mg	2%
2340	Currants, red and white, raw	Fruits and Fruit Juices	0.23 mg	2%
2341	Cereals, farina, enriched, cooked with water, with salt	Breakfast Cereals	0.23 mg	2%
2342	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Legumes and Legume Products	0.23 mg	2%
2343	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Legumes and Legume Products	0.23 mg	2%
2344	Pie, fried pies, cherry	Baked Products	0.23 mg	2%
2345	Guavas, common, raw	Fruits and Fruit Juices	0.23 mg	2%
2346	Pie, fried pies, fruit	Baked Products	0.23 mg	2%
2347	Bread, stuffing, cornbread, dry mix, prepared	Baked Products	0.23 mg	2%
2348	Cookies, gluten-free, vanilla sandwich, with creme filling	Baked Products	0.23 mg	2%
2349	Soup, chunky vegetable, canned, ready-to-serve	Soups, Sauces, and Gravies	0.23 mg	2%
2350	Sauce, hot chile, sriracha, CHA! BY TEXAS PETE	Soups, Sauces, and Gravies	0.23 mg	2%

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Vegan foods high in Zinc (USDA SR Legacy)

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