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 2551–2600 of 3,432 foods

#	Food	Category	Per 100 g	% DV
2551	Peaches, dried, sulfured, stewed, without added sugar	Fruits and Fruit Juices	0.18 mg	2%
2552	Desserts, apple crisp, prepared-from-recipe	Sweets	0.18 mg	2%
2553	Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added	Vegetables and Vegetable Products	0.18 mg	2%
2554	Cardoon, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.18 mg	2%
2555	Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.18 mg	2%
2556	Cabbage, common (danish, domestic, and pointed types), stored, raw	Vegetables and Vegetable Products	0.18 mg	2%
2557	Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw	Vegetables and Vegetable Products	0.18 mg	2%
2558	Water convolvulus,raw	Vegetables and Vegetable Products	0.18 mg	2%
2559	Lettuce, green leaf, raw	Vegetables and Vegetable Products	0.18 mg	2%
2560	Kale, frozen, unprepared	Vegetables and Vegetable Products	0.18 mg	2%
2561	Pears, dried, sulfured, stewed, with added sugar	Fruits and Fruit Juices	0.18 mg	2%
2562	Melons, cantaloupe, raw	Fruits and Fruit Juices	0.18 mg	2%
2563	Restaurant, family style, coleslaw	Restaurant Foods	0.18 mg	2%
2564	Stew, pinto bean and hominy, badufsuki (Hopi)	American Indian/Alaska Native Foods	0.18 mg	2%
2565	Peppers, sweet, red, canned, solids and liquids	Vegetables and Vegetable Products	0.18 mg	2%
2566	Sweet potato, canned, vacuum pack	Vegetables and Vegetable Products	0.18 mg	2%
2567	Plantains, green, raw	Fruits and Fruit Juices	0.18 mg	2%
2568	Raisins, seeded	Fruits and Fruit Juices	0.18 mg	2%
2569	Salad dressing, mayonnaise and mayonnaise-type, low calorie	Fats and Oils	0.18 mg	2%
2570	Salad Dressing, coleslaw, reduced fat	Fats and Oils	0.18 mg	2%
2571	Salad dressing, peppercorn dressing, commercial, regular	Fats and Oils	0.18 mg	2%
2572	Raspberries, puree, seedless	Fruits and Fruit Juices	0.18 mg	2%
2573	Raspberries, frozen, red, sweetened	Fruits and Fruit Juices	0.18 mg	2%
2574	Salad dressing, french dressing, reduced calorie	Fats and Oils	0.18 mg	2%
2575	Glutino, Gluten Free Cookies, Vanilla Creme	Baked Products	0.18 mg	2%
2576	Beverages, fruit punch juice drink, frozen concentrate, prepared with water	Beverages	0.17 mg	2%
2577	Guava sauce, cooked	Fruits and Fruit Juices	0.17 mg	2%
2578	Sauce, barbecue	Soups, Sauces, and Gravies	0.17 mg	2%
2579	Salad dressing, ranch dressing, regular	Fats and Oils	0.17 mg	2%
2580	Babyfood, potatoes, toddler	Baby Foods	0.17 mg	2%
2581	Cookies, fortune	Baked Products	0.17 mg	2%
2582	Sauce, horseradish	Soups, Sauces, and Gravies	0.17 mg	2%
2583	Sauce, barbecue, BULL'S-EYE, original	Soups, Sauces, and Gravies	0.17 mg	2%
2584	Babyfood, dessert, fruit pudding, orange, strained	Baby Foods	0.17 mg	2%
2585	Pumpkin, canned, with salt	Vegetables and Vegetable Products	0.17 mg	2%
2586	Turnip greens, frozen, unprepared	Vegetables and Vegetable Products	0.17 mg	2%
2587	Tomatoes, red, ripe, raw, year round average	Vegetables and Vegetable Products	0.17 mg	2%
2588	Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids	Vegetables and Vegetable Products	0.17 mg	2%
2589	Cauliflower, frozen, unprepared	Vegetables and Vegetable Products	0.17 mg	2%
2590	Cauliflower, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.17 mg	2%
2591	Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.17 mg	2%
2592	Squash, winter, acorn, cooked, baked, with salt	Vegetables and Vegetable Products	0.17 mg	2%
2593	Purslane, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.17 mg	2%
2594	Peppers, hot chili, red, canned, excluding seeds, solids and liquids	Vegetables and Vegetable Products	0.17 mg	2%
2595	Sweet potato, cooked, candied, home-prepared	Vegetables and Vegetable Products	0.17 mg	2%
2596	Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.17 mg	2%
2597	Dock, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.17 mg	2%
2598	Tomatoes, red, ripe, canned, stewed	Vegetables and Vegetable Products	0.17 mg	2%
2599	Onions, raw	Vegetables and Vegetable Products	0.17 mg	2%
2600	Cardoon, raw	Vegetables and Vegetable Products	0.17 mg	2%

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Vegan foods high in Zinc (USDA SR Legacy)

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