Vegan foods high in Zinc

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 2651–2700 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
2651	Pasta, egg noodles, enriched, cooked, salted	Cereals, Grains and Pasta	0.65 mg	6%	CNF
2652	Pasta, egg noodles, unenriched, cooked, salted	Cereals, Grains and Pasta	0.65 mg	6%	CNF
2653	Pasta, egg noodles, unenriched, cooked	Cereals, Grains and Pasta	0.65 mg	6%	CNF
2654	Pasta, egg noodles, enriched, cooked	Cereals, Grains and Pasta	0.65 mg	6%	CNF
2655	Cookie, marshmallow (includes pies), chocolate-coated	Baked Products	0.65 mg	6%	CNF
2656	Coffee cake, fruit	Baked Products	0.65 mg	6%	CNF
2657	Beans, lima, dry, large, canned, solids and liquid	Legumes and Legume Products	0.65 mg	6%	CNF
2658	Beans, great northern, canned, solids and liquid, no salt added	Legumes and Legume Products	0.65 mg	6%	CNF
2659	Bamboo shoots, canned, drained solids	Vegetables and Vegetable Products	0.65 mg	6%	CNF
2660	Peas, green, canned, seasoned, solids and liquid	Vegetables and Vegetable Products	0.65 mg	6%	CNF
2661	Soup, scotch broth, canned, condensed, water added	Soups, Sauces and Gravies	0.65 mg	6%	CNF
2662	Mustard, prepared, yellow	Spices and Herbs	0.64 mg	6%	USDA_FF
2663	Beans, french, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	0.64 mg	6%	USDA_SR
2664	Muffins, corn, dry mix, prepared	Baked Products	0.64 mg	6%	USDA_SR
2665	Cookies, oatmeal, refrigerated dough	Baked Products	0.64 mg	6%	USDA_SR
2666	Cookies, brownies, dry mix, regular	Baked Products	0.64 mg	6%	USDA_SR
2667	Soup, pea, green, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.64 mg	6%	USDA_SR
2668	Beans, french, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	0.64 mg	6%	USDA_SR
2669	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Baked Products	0.64 mg	6%	USDA_SR
2670	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Legumes and Legume Products	0.64 mg	6%	USDA_SR
2671	Mustard, prepared, yellow	Spices and Herbs	0.64 mg	6%	USDA_SR
2672	Avocados, raw, all commercial varieties	Fruits and Fruit Juices	0.64 mg	6%	USDA_SR
2673	Soup, pea, low sodium, prepared with equal volume water	Soups, Sauces, and Gravies	0.64 mg	6%	USDA_SR
2674	Nuts, acorn flour, full fat	Nut and Seed Products	0.64 mg	6%	USDA_SR
2675	Wheat flour, white, tortilla mix, enriched	Cereal Grains and Pasta	0.64 mg	6%	USDA_SR
2676	Cauliflower, green, raw	Vegetables and Vegetable Products	0.64 mg	6%	USDA_SR
2677	Lima beans, immature seeds, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	0.64 mg	6%	USDA_SR
2678	Lima beans, immature seeds, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	0.64 mg	6%	USDA_SR
2679	Desserts, mousse, chocolate, prepared-from-recipe	Sweets	0.64 mg	6%	USDA_SR
2680	Cookies, animal crackers (includes arrowroot, tea biscuits)	Baked Products	0.64 mg	6%	USDA_SR
2681	Dessert, mousse, chocolate, homemade	Sweets	0.64 mg	6%	CNF
2682	Soup, pea, low sodium, water added	Soups, Sauces and Gravies	0.64 mg	6%	CNF
2683	Sauce, mustard, yellow, ready-to-serve	Spices and Herbs	0.64 mg	6%	CNF
2684	Grains, wheat flour, white, tortilla mix	Cereals, Grains and Pasta	0.64 mg	6%	CNF
2685	Cookie, oatmeal (with or without raisins), refrigerated dough	Baked Products	0.64 mg	6%	CNF
2686	Cookie, brownie, regular, dry mix, unprepared	Baked Products	0.64 mg	6%	CNF
2687	Cookie, animal crackers (arrowroot, social tea)	Baked Products	0.64 mg	6%	CNF
2688	Beans, french, mature seeds, boiled, salted	Legumes and Legume Products	0.64 mg	6%	CNF
2689	Beans, french, mature seeds, boiled	Legumes and Legume Products	0.64 mg	6%	CNF
2690	Nuts, acorn flour, full-fat	Nuts and Seeds	0.64 mg	6%	CNF
2691	Cauliflower, green, raw	Vegetables and Vegetable Products	0.64 mg	6%	CNF
2692	Beans, lima, canned, solids and liquid	Vegetables and Vegetable Products	0.64 mg	6%	CNF
2693	Avocado, raw, all commercial varieties	Fruits and fruit juices	0.64 mg	6%	CNF
2694	Soup, pea, green, canned, condensed, water added	Soups, Sauces and Gravies	0.64 mg	6%	CNF
2695	Beans, great northern, canned, sodium added, drained and rinsed	Legumes and Legume Products	0.63 mg	6%	USDA_FF
2696	Beans, navy, canned, sodium added, drained and rinsed	Legumes and Legume Products	0.63 mg	6%	USDA_FF
2697	Beverages, Energy Drink with carbonated water and high fructose corn syrup	Beverages	0.63 mg	6%	USDA_SR
2698	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids	Legumes and Legume Products	0.63 mg	6%	USDA_SR
2699	McDONALD'S, McCHICKEN Sandwich	Fast Foods	0.63 mg	6%	USDA_SR
2700	Succotash, (corn and limas), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.63 mg	6%	USDA_SR

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Vegan foods high in Zinc

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