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 2501–2550 of 3,432 foods

#	Food	Category	Per 100 g	% DV
2501	Babyfood, vegetables, green beans, junior	Baby Foods	0.19 mg	2%
2502	Sauce, barbecue, SWEET BABY RAY'S, original	Soups, Sauces, and Gravies	0.19 mg	2%
2503	Boysenberries, canned, heavy syrup	Fruits and Fruit Juices	0.19 mg	2%
2504	Sauce, worcestershire	Soups, Sauces, and Gravies	0.19 mg	2%
2505	Salad dressing, italian dressing, reduced fat, without salt	Fats and Oils	0.19 mg	2%
2506	Salad dressing, thousand island dressing, reduced fat	Fats and Oils	0.19 mg	2%
2507	Pokeberry shoots, (poke), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.19 mg	2%
2508	Tomato products, canned, sauce, with tomato tidbits	Vegetables and Vegetable Products	0.19 mg	2%
2509	Pokeberry shoots, (poke), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.19 mg	2%
2510	Cabbage, chinese (pak-choi), raw	Vegetables and Vegetable Products	0.19 mg	2%
2511	Candies, fruit snacks, with high vitamin C	Sweets	0.19 mg	2%
2512	Sweet potato, canned, syrup pack, solids and liquids	Vegetables and Vegetable Products	0.19 mg	2%
2513	Turnip greens, raw	Vegetables and Vegetable Products	0.19 mg	2%
2514	Babyfood, fruit, tutti frutti, junior	Baby Foods	0.19 mg	2%
2515	Snacks, fruit leather, pieces, with vitamin C	Snacks	0.19 mg	2%
2516	Squash, winter, spaghetti, raw	Vegetables and Vegetable Products	0.19 mg	2%
2517	Sauerkraut, canned, solids and liquids	Vegetables and Vegetable Products	0.19 mg	2%
2518	Beans, snap, green, canned, regular pack, drained solids	Vegetables and Vegetable Products	0.19 mg	2%
2519	Plantains, yellow, raw	Fruits and Fruit Juices	0.19 mg	2%
2520	Pears, dried, sulfured, stewed, without added sugar	Fruits and Fruit Juices	0.19 mg	2%
2521	APPLEBEE'S, coleslaw	Restaurant Foods	0.19 mg	2%
2522	Pimento, canned	Vegetables and Vegetable Products	0.19 mg	2%
2523	Prunes, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.19 mg	2%
2524	Chokecherries, raw, pitted (Shoshone Bannock)	American Indian/Alaska Native Foods	0.19 mg	2%
2525	Sapote, mamey, raw	Fruits and Fruit Juices	0.19 mg	2%
2526	Plums, dried (prunes), stewed, without added sugar	Fruits and Fruit Juices	0.19 mg	2%
2527	Lemon juice from concentrate, canned or bottled	Fruits and Fruit Juices	0.19 mg	2%
2528	Syrup, Cane	Sweets	0.19 mg	2%
2529	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Sweets	0.19 mg	2%
2530	Chilchen (Red Berry Beverage) (Navajo)	American Indian/Alaska Native Foods	0.19 mg	2%
2531	Snacks, fruit leather, rolls	Sweets	0.19 mg	2%
2532	Snacks, fruit leather, pieces	Sweets	0.19 mg	2%
2533	Pie, Dutch Apple, Commercially Prepared	Baked Products	0.19 mg	2%
2534	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Fruits and Fruit Juices	0.18 mg	2%
2535	CAMPBELL'S, Tomato Soup, condensed	Soups, Sauces, and Gravies	0.18 mg	2%
2536	Sauce, sweet and sour, prepared-from-recipe	Soups, Sauces, and Gravies	0.18 mg	2%
2537	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	0.18 mg	2%
2538	Babyfood, vegetables, carrots, junior	Baby Foods	0.18 mg	2%
2539	Soup, tomato, canned, condensed	Soups, Sauces, and Gravies	0.18 mg	2%
2540	Pie, cherry, commercially prepared	Baked Products	0.18 mg	2%
2541	Blackberries, canned, heavy syrup, solids and liquids	Fruits and Fruit Juices	0.18 mg	2%
2542	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Breakfast Cereals	0.18 mg	2%
2543	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Breakfast Cereals	0.18 mg	2%
2544	Carrot juice, canned	Vegetables and Vegetable Products	0.18 mg	2%
2545	Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added	Vegetables and Vegetable Products	0.18 mg	2%
2546	Peppers, sweet, green, canned, solids and liquids	Vegetables and Vegetable Products	0.18 mg	2%
2547	Tomatoes, red, ripe, cooked, stewed	Vegetables and Vegetable Products	0.18 mg	2%
2548	Cardoon, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.18 mg	2%
2549	Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.18 mg	2%
2550	Cabbage, raw	Vegetables and Vegetable Products	0.18 mg	2%

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Vegan foods high in Zinc (USDA SR Legacy)

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