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 3351–3400 of 3,432 foods

#	Food	Category	Per 100 g	% DV
3351	Beverages, Cocktail mix, non-alcoholic, concentrated, frozen	Beverages	0.02 mg	0%
3352	Oil, corn, peanut, and olive	Fats and Oils	0.02 mg	0%
3353	Alcoholic beverage, rice (sake)	Beverages	0.02 mg	0%
3354	Beverages, LIPTON BRISK, tea, black, ready-to-drink, lemon	Beverages	0.01 mg	0%
3355	Beverages, ARIZONA, tea, ready-to-drink, lemon	Beverages	0.01 mg	0%
3356	Beverages, COCA-COLA, POWERADE, lemon-lime flavored, ready-to-drink	Beverages	0.01 mg	0%
3357	Beverages, carbonated, low calorie, cola or pepper-type, with aspartame, contains caffeine	Beverages	0.01 mg	0%
3358	Beverages, water, tap, well	Beverages	0.01 mg	0%
3359	Beverages, tea, instant, lemon, sweetened, prepared with water	Beverages	0.01 mg	0%
3360	Beverages, tea, instant, unsweetened, prepared with water	Beverages	0.01 mg	0%
3361	Limeade, frozen concentrate, prepared with water	Beverages	0.01 mg	0%
3362	Beverages, lemonade-flavor drink, powder, prepared with water	Beverages	0.01 mg	0%
3363	Lemonade, powder, prepared with water	Beverages	0.01 mg	0%
3364	Beverages, carbonated, reduced sugar, cola, contains caffeine and sweeteners	Beverages	0.01 mg	0%
3365	Beverages, carbonated, cola, without caffeine	Beverages	0.01 mg	0%
3366	Beverages, carbonated, low calorie, cola or pepper-type, with aspartame, without caffeine	Beverages	0.01 mg	0%
3367	Beverages, OCEAN SPRAY, Cran-Energy, Cranberry Energy Juice Drink	Beverages	0.01 mg	0%
3368	Beverages, vegetable and fruit juice blend, 100% juice, with added vitamins A, C, E	Beverages	0.01 mg	0%
3369	Beverages, Vegetable and fruit juice drink, reduced calorie, with low-calorie sweetener, added vitamin C	Beverages	0.01 mg	0%
3370	Beverages, tea, black, brewed, prepared with distilled water	Beverages	0.01 mg	0%
3371	Beverages, Fruit punch drink, with added nutrients, canned	Beverages	0.01 mg	0%
3372	Alcoholic beverage, beer, light, higher alcohol	Beverages	0.01 mg	0%
3373	Alcoholic beverage, malt beer, hard lemonade	Beverages	0.01 mg	0%
3374	Beverages, coffee substitute, cereal grain beverage, prepared with water	Beverages	0.01 mg	0%
3375	Beverages, coffee, instant, chicory	Beverages	0.01 mg	0%
3376	Beverages, coffee, instant, regular, prepared with water	Beverages	0.01 mg	0%
3377	Beverages, tea, ready-to-drink, lemon, diet	Beverages	0.01 mg	0%
3378	Beverages, tea, green, ready-to-drink, sweetened	Beverages	0.01 mg	0%
3379	Beverages, tea, Oolong, brewed	Beverages	0.01 mg	0%
3380	Beverages, lemonade, frozen concentrate, pink, prepared with water	Beverages	0.01 mg	0%
3381	Beverages, PEPSICO QUAKER, Gatorade, G performance O 2, ready-to-drink.	Beverages	0.01 mg	0%
3382	Beverages, water, tap, drinking	Beverages	0.01 mg	0%
3383	Beverages, orange-flavor drink, breakfast type, powder, prepared with water	Beverages	0.01 mg	0%
3384	Beverages, orange-flavor drink, breakfast type, powder	Beverages	0.01 mg	0%
3385	Beverages, tea, instant, lemon, diet	Beverages	0.01 mg	0%
3386	Beverages, tea, black, ready to drink, decaffeinated	Beverages	0.01 mg	0%
3387	Beverages, tea, black, ready to drink, decaffeinated, diet	Beverages	0.01 mg	0%
3388	Beverages, Energy drink, RED BULL	Beverages	0.01 mg	0%
3389	Beverages, carbonated, lemon-lime soda, no caffeine	Beverages	0.01 mg	0%
3390	Beverages, Mixed vegetable and fruit juice drink, with added nutrients	Beverages	0.01 mg	0%
3391	Beverages, MINUTE MAID, Lemonada, Limeade	Beverages	0.01 mg	0%
3392	Leavening agents, baking powder, double-acting, sodium aluminum sulfate	Baked Products	0.01 mg	0%
3393	Vinegar, distilled	Spices and Herbs	0.01 mg	0%
3394	Vanilla extract, imitation, no alcohol	Spices and Herbs	0.01 mg	0%
3395	Beverages, Energy Drink, Monster, fortified with vitamins C, B2, B3, B6, B12	Beverages	0.01 mg	0%
3396	Beverages, WENDY'S, tea, ready-to-drink, unsweetened	Beverages	0.01 mg	0%
3397	Beverages, Powerade Zero Ion4, calorie-free, assorted flavors	Beverages	0.01 mg	0%
3398	Beverages, tea, green, brewed, regular	Beverages	0.01 mg	0%
3399	Beverages, fruit punch drink, without added nutrients, canned	Beverages	0.01 mg	0%
3400	Beverages, tea, green, ready to drink, unsweetened	Beverages	0.01 mg	0%

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Vegan foods high in Zinc (USDA SR Legacy)

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