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 2751–2800 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
2751	Popcorn, sugar syrup/caramel, fat-free	Snacks	0.62 mg	6%	USDA_SR
2752	Wheat flour, white, all-purpose, self-rising, enriched	Cereal Grains and Pasta	0.62 mg	6%	USDA_SR
2753	Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	0.62 mg	6%	USDA_SR
2754	Puddings, chocolate, dry mix, instant	Sweets	0.62 mg	6%	USDA_SR
2755	Radicchio, raw	Vegetables and Vegetable Products	0.62 mg	6%	USDA_SR
2756	Corn, sweet, yellow, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.62 mg	6%	USDA_SR
2757	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks	0.62 mg	6%	USDA_SR
2758	Restaurant, Latino, tamale, corn	Restaurant Foods	0.62 mg	6%	USDA_SR
2759	Bread, pound cake type, pan de torta salvadoran	Baked Products	0.62 mg	6%	USDA_SR
2760	Beans, kidney, red, canned, solids and liquid, reduced sodium	Legumes and Legume Products	0.62 mg	6%	CNF
2761	Tamale, corn	Mixed Dishes	0.62 mg	6%	CNF
2762	Snacks, popcorn, sugar syrup/caramel, fat free	Snacks	0.62 mg	6%	CNF
2763	Salad dressing, ranch dressing, reduced fat	Fats and Oils	0.62 mg	6%	CNF
2764	Grains, wheat flour, white, self-rising	Cereals, Grains and Pasta	0.62 mg	6%	CNF
2765	Grains, rice, brown, medium-grain, cooked	Cereals, Grains and Pasta	0.62 mg	6%	CNF
2766	Dessert, pudding, chocolate, dry mix, instant, unprepared	Sweets	0.62 mg	6%	CNF
2767	Snacks, pretzels, hard, whole-wheat, including both salted and unsalted	Snacks	0.62 mg	6%	CNF
2768	Broadbeans (fava beans), canned, solids and liquid	Legumes and Legume Products	0.62 mg	6%	CNF
2769	Beans, kidney, dark red, canned, solids and liquid	Legumes and Legume Products	0.62 mg	6%	CNF
2770	Radicchio, raw	Vegetables and Vegetable Products	0.62 mg	6%	CNF
2771	Corn, sweet, yellow, on or off the cob, boiled, drained	Vegetables and Vegetable Products	0.62 mg	6%	CNF
2772	Beans, pinto, canned, drained solids	Legumes and Legume Products	0.61 mg	6%	USDA_SR
2773	Cookies, sugar wafer, chocolate-covered	Baked Products	0.61 mg	6%	USDA_SR
2774	Bananas, dehydrated, or banana powder	Fruits and Fruit Juices	0.61 mg	6%	USDA_SR
2775	Nabisco, Nabisco Ritz Crackers	Baked Products	0.61 mg	6%	USDA_SR
2776	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Breakfast Cereals	0.61 mg	6%	USDA_SR
2777	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Breakfast Cereals	0.61 mg	6%	USDA_SR
2778	MORI-NU, Tofu, silken, firm	Legumes and Legume Products	0.61 mg	6%	USDA_SR
2779	Cookies, Marie biscuit	Baked Products	0.61 mg	6%	USDA_SR
2780	Cookies, oatmeal, reduced fat	Baked Products	0.61 mg	6%	USDA_SR
2781	Wasabi	Soups, Sauces, and Gravies	0.61 mg	6%	USDA_SR
2782	Buckwheat groats, roasted, cooked	Cereal Grains and Pasta	0.61 mg	6%	USDA_SR
2783	Waxgourd, (chinese preserving melon), raw	Vegetables and Vegetable Products	0.61 mg	6%	USDA_SR
2784	Succotash, (corn and limas), raw	Vegetables and Vegetable Products	0.61 mg	6%	USDA_SR
2785	Beans, pinto, canned, drained solids	Legumes and Legume Products	0.61 mg	6%	CNF
2786	Tofu, silken, firm	Legumes and Legume Products	0.61 mg	6%	CNF
2787	Fast foods, dessert, cookies, chocolate chip	Fast Foods	0.61 mg	6%	CNF
2788	Grains, buckwheat groats, roasted, cooked	Cereals, Grains and Pasta	0.61 mg	6%	CNF
2789	Mushroom, enoki, raw	Vegetables and Vegetable Products	0.61 mg	6%	CNF
2790	Waxgourd (Chinese preserving melon), raw	Vegetables and Vegetable Products	0.61 mg	6%	CNF
2791	Succotash, raw	Vegetables and Vegetable Products	0.61 mg	6%	CNF
2792	Banana, dehydrated or banana powder	Fruits and fruit juices	0.61 mg	6%	CNF
2793	Pie, chocolate mousse, prepared from mix, no-bake type	Baked Products	0.60 mg	5%	USDA_SR
2794	Cookies, chocolate chip, dry mix	Baked Products	0.60 mg	5%	USDA_SR
2795	Cake, snack cakes, creme-filled, sponge	Baked Products	0.60 mg	5%	USDA_SR
2796	Fast foods, sundae, hot fudge	Fast Foods	0.60 mg	5%	USDA_SR
2797	Biscuits, mixed grain, refrigerated dough	Baked Products	0.60 mg	5%	USDA_SR
2798	MORI-NU, Tofu, silken, extra firm	Legumes and Legume Products	0.60 mg	5%	USDA_SR
2799	Soup, minestrone, canned, chunky, ready-to-serve	Soups, Sauces, and Gravies	0.60 mg	5%	USDA_SR
2800	Soup, ramen noodle, any flavor, dry	Soups, Sauces, and Gravies	0.60 mg	5%	USDA_SR

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Vegan foods high in Zinc

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