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 351–400 of 2,783 foods

#	Food	Category	Per 100 g	% DV
351	Cereal, ready to eat, Life Multigrains, Quaker	Breakfast cereals	2.47 mg	22%
352	Soy flour, defatted	Legumes and Legume Products	2.46 mg	22%
353	Snacks, tortilla chips, unsalted	Snacks	2.46 mg	22%
354	Grains, rice flour, brown	Cereals, Grains and Pasta	2.45 mg	22%
355	Cereal, ready to eat, Life, Toasted Cinnamon, Quaker	Breakfast cereals	2.45 mg	22%
356	Babyfood, cereal, mixed grain, dry	Babyfoods	2.45 mg	22%
357	Nuts, filberts or hazelnuts, dried	Nuts and Seeds	2.45 mg	22%
358	Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker	Breakfast cereals	2.43 mg	22%
359	Cereal, ready to eat, Heritage O's, Nature's Path	Breakfast cereals	2.43 mg	22%
360	Cereal, ready to eat, Cheerios, General Mills	Breakfast cereals	2.42 mg	22%
361	Grains, buckwheat groats, roasted, dry	Cereals, Grains and Pasta	2.42 mg	22%
362	Babyfood, snack, biscuit, rice	Babyfoods	2.42 mg	22%
363	Pepper, sweet, red, freeze-dried	Vegetables and Vegetable Products	2.41 mg	22%
364	Spices, spearmint, dried	Spices and Herbs	2.41 mg	22%
365	Pepper, sweet, green, freeze-dried	Vegetables and Vegetable Products	2.41 mg	22%
366	Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted	Baked Products	2.40 mg	22%
367	Grains, buckwheat	Cereals, Grains and Pasta	2.40 mg	22%
368	Sauce, Stroganoff, dehydrated	Soups, Sauces and Gravies	2.40 mg	22%
369	Cereal, ready to eat, Apple Cinnamon Hoops, Barbara's Bakery	Breakfast cereals	2.40 mg	22%
370	Cracker, crispbread, rye	Baked Products	2.39 mg	22%
371	Pasta, macaroni (elbow), whole wheat, dry	Cereals, Grains and Pasta	2.37 mg	22%
372	Pasta, spaghetti, whole-wheat, dry	Cereals, Grains and Pasta	2.37 mg	22%
373	Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's	Breakfast cereals	2.37 mg	22%
374	Spices, pumpkin pie spice	Spices and Herbs	2.37 mg	22%
375	Cereal, ready to eat, Raisin Bran, Kellogg's	Breakfast cereals	2.37 mg	22%
376	Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, dry, Quaker	Breakfast cereals	2.35 mg	21%
377	Nuts, pistachio nuts, dry roasted	Nuts and Seeds	2.34 mg	21%
378	Nuts, pistachio nuts, dry roasted, salted	Nuts and Seeds	2.34 mg	21%
379	Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, dry, Quaker	Breakfast cereals	2.33 mg	21%
380	Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path	Breakfast cereals	2.32 mg	21%
381	Spices, cloves, ground	Spices and Herbs	2.32 mg	21%
382	Beans, great northern, raw	Legumes and Legume Products	2.31 mg	21%
383	Cereal, ready to eat, Life, Quaker	Breakfast cereals	2.31 mg	21%
384	Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted	Baked Products	2.30 mg	21%
385	Spices, mace, ground	Spices and Herbs	2.30 mg	21%
386	Vermicelli, made from soy, cooked	Legumes and Legume Products	2.30 mg	21%
387	Cereal, ready to eat, Alpen: low fat, unsalted, without sugar, Weetabix	Breakfast cereals	2.30 mg	21%
388	Beans, baked, canned, plain or vegetarian	Legumes and Legume Products	2.28 mg	21%
389	Beans, pinto, raw	Legumes and Legume Products	2.28 mg	21%
390	Babyfood, cereal, oat, dry	Babyfoods	2.28 mg	21%
391	Babyfood, cereal, soya, with fruit, dry	Babyfoods	2.27 mg	21%
392	Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills	Breakfast cereals	2.26 mg	21%
393	Grains, corn flour, blue, whole-grain	Cereals, Grains and Pasta	2.24 mg	20%
394	Lemon grass (citronella), raw	Vegetables and Vegetable Products	2.23 mg	20%
395	Fast foods, sandwiches and burgers, steak sandwich	Fast Foods	2.22 mg	20%
396	Bread, whole grain (whole-wheat), +seeds and bran, commercial	Baked Products	2.22 mg	20%
397	Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills	Breakfast cereals	2.22 mg	20%
398	Snacks, rice cakes, brown rice, corn	Snacks	2.22 mg	20%
399	Grains, corn, yellow, field, dry	Cereals, Grains and Pasta	2.21 mg	20%
400	Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted	Baked Products	2.20 mg	20%

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Vegan foods high in Zinc (Canadian (CNF))

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