Vegan foods high in Zinc (Canadian (CNF))

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 301–350 of 2,783 foods

#	Food	Category	Per 100 g	% DV
301	Grains, wheat, hard red spring	Cereals, Grains and Pasta	2.78 mg	25%
302	Grains, barley, dry	Cereals, Grains and Pasta	2.77 mg	25%
303	Celery flakes, dried	Vegetables and Vegetable Products	2.77 mg	25%
304	Peanuts, all types, dry-roasted, salted	Legumes and Legume Products	2.77 mg	25%
305	Peanuts, all types, dry roasted	Legumes and Legume Products	2.77 mg	25%
306	Chickpeas (garbanzo beans, bengal gram), raw	Legumes and Legume Products	2.76 mg	25%
307	Pasta, spaghetti, spinach, enriched, dry	Cereals, Grains and Pasta	2.76 mg	25%
308	Peas, pigeon (red gram), raw	Legumes and Legume Products	2.76 mg	25%
309	Snacks, popcorn, unpopped kernels	Snacks	2.75 mg	25%
310	Candies, chocolate covered, dietetic or low calorie	Sweets	2.70 mg	25%
311	Cereal, ready to eat, Puffed Wheat, Safeway	Breakfast cereals	2.69 mg	24%
312	Spices, oregano, ground	Spices and Herbs	2.69 mg	24%
313	Cereal, ready to eat, Weetabix, Weetabix	Breakfast cereals	2.69 mg	24%
314	Beans, legumes, mung (green gram), raw	Legumes and Legume Products	2.68 mg	24%
315	Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi	Breakfast cereals	2.67 mg	24%
316	Fireweed, native, leaves, raw	Vegetables and Vegetable Products	2.66 mg	24%
317	Snacks, oriental mix, rice-based	Snacks	2.66 mg	24%
318	Grains, triticale flour, whole-grain	Cereals, Grains and Pasta	2.66 mg	24%
319	Candies, chocolate, dark, 60-69% cacao solids	Sweets	2.65 mg	24%
320	Grains, wheat, hard red winter	Cereals, Grains and Pasta	2.65 mg	24%
321	Snacks, popcorn, oil-popped, unsalted	Snacks	2.64 mg	24%
322	Cereal, ready to eat, Oatmeal Squares, Quaker	Breakfast cereals	2.64 mg	24%
323	Snacks, popcorn, oil-popped, white popcorn, with salt	Snacks	2.64 mg	24%
324	Cracker, whole-wheat	Baked Products	2.63 mg	24%
325	Grains, millet, flour	Cereals, Grains and Pasta	2.63 mg	24%
326	Grains, wheat, soft red winter	Cereals, Grains and Pasta	2.63 mg	24%
327	Cracker, matzo, whole-wheat	Baked Products	2.61 mg	24%
328	Beans, lima, dry, baby, raw	Legumes and Legume Products	2.60 mg	24%
329	Nuts, almonds, honey roasted, unblanched	Nuts and Seeds	2.60 mg	24%
330	Bread, spelt, commercial	Baked Products	2.60 mg	24%
331	Nuts, Japanese chestnuts, dried	Nuts and Seeds	2.57 mg	23%
332	Bread, sprouted wheat, commercial	Baked Products	2.57 mg	23%
333	Soybean, fermented products, miso	Legumes and Legume Products	2.56 mg	23%
334	Cracker, rye, wafers, seasoned	Baked Products	2.55 mg	23%
335	Beans, kidney, light red, raw	Legumes and Legume Products	2.55 mg	23%
336	Pancake, buckwheat, dry mix, incomplete, unprepared	Baked Products	2.55 mg	23%
337	Beans, pink, raw	Legumes and Legume Products	2.55 mg	23%
338	Cereal, ready to eat, Muffets, Quaker	Breakfast cereals	2.54 mg	23%
339	Snacks, rice cakes, brown rice, multigrain	Snacks	2.53 mg	23%
340	Snacks, rice cakes, brown rice, multigrain, unsalted	Snacks	2.53 mg	23%
341	Seaweed, Canadian cultivated EMI-TSUNOMATA, dried	Vegetables and Vegetable Products	2.53 mg	23%
342	Peanut butter, smooth type, fat and sugar added	Legumes and Legume Products	2.51 mg	23%
343	Peanut butter, smooth type, fat, sugar and salt added	Legumes and Legume Products	2.51 mg	23%
344	Spices, fenugreek seed	Spices and Herbs	2.50 mg	23%
345	Candies, bars, Snickers	Sweets	2.50 mg	23%
346	Cereal, ready to eat, Heritage Flakes, Nature's Path	Breakfast cereals	2.50 mg	23%
347	Snacks, rice cakes, brown rice, buckwheat	Snacks	2.50 mg	23%
348	Snacks, rice cakes, brown rice, buckwheat, unsalted	Snacks	2.50 mg	23%
349	Nuts, filberts or hazelnuts, dry roasted, unblanched	Nuts and Seeds	2.50 mg	23%
350	Spices, pepper, red or cayenne	Spices and Herbs	2.48 mg	23%

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Vegan foods high in Zinc (Canadian (CNF))

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