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 4201–4250 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
4201	Collards, frozen, chopped, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
4202	Celtuce, raw	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
4203	Cauliflower, raw	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
4204	Beans, shellie, canned, solids and liquids	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
4205	Kale, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
4206	Kale, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
4207	Pumpkin pie mix, canned	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
4208	Kale, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
4209	Kale, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
4210	Potatoes, mashed, home-prepared, whole milk and butter added	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
4211	Collards, frozen, chopped, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
4212	Taro, cooked, without salt	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
4213	Mountain yam, hawaii, raw	Vegetables and Vegetable Products	0.27 mg	2%	USDA_SR
4214	Babyfood, dinner, jarred, pasta with vegetables	Babyfoods	0.27 mg	2%	CNF
4215	Taro, cooked, with salt	Vegetables and Vegetable Products	0.27 mg	2%	CNF
4216	Potato, boiled without skin, flesh, with salt	Vegetables and Vegetable Products	0.27 mg	2%	CNF
4217	Collards, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.27 mg	2%	CNF
4218	Soup, minestrone, ready-to-serve, reduced sodium	Soups, Sauces and Gravies	0.27 mg	2%	CNF
4219	Tomato, crushed, canned	Vegetables and Vegetable Products	0.27 mg	2%	CNF
4220	Cookie, sugar, refrigerated dough, baked	Baked Products	0.27 mg	2%	CNF
4221	Cake, yellow, regular, dry mix, unprepared	Baked Products	0.27 mg	2%	CNF
4222	Cake, yellow (plus streusel), pudding-type, dry mix, unprepared	Baked Products	0.27 mg	2%	CNF
4223	Cake, fruitcake, commercial	Baked Products	0.27 mg	2%	CNF
4224	Hot chocolate, with aspartame, mix, powder, prepared with water	Beverages	0.27 mg	2%	CNF
4225	Turnip, raw	Vegetables and Vegetable Products	0.27 mg	2%	CNF
4226	Potato, boiled without skin, flesh	Vegetables and Vegetable Products	0.27 mg	2%	CNF
4227	Peas, edible-podded (snow peas), raw	Vegetables and Vegetable Products	0.27 mg	2%	CNF
4228	Cauliflower, raw	Vegetables and Vegetable Products	0.27 mg	2%	CNF
4229	Potato, mashed, homemade, prepared with whole milk and butter	Vegetables and Vegetable Products	0.27 mg	2%	CNF
4230	Taro, cooked	Vegetables and Vegetable Products	0.27 mg	2%	CNF
4231	Pumpkin pie mix, canned	Vegetables and Vegetable Products	0.27 mg	2%	CNF
4232	Collards, frozen, boiled, drained	Vegetables and Vegetable Products	0.27 mg	2%	CNF
4233	Celtuce, raw	Vegetables and Vegetable Products	0.27 mg	2%	CNF
4234	Cabbage, savoy, raw	Vegetables and Vegetable Products	0.27 mg	2%	CNF
4235	Beans, shellie, canned, solids and liquid	Vegetables and Vegetable Products	0.27 mg	2%	CNF
4236	Currant, european black, raw	Fruits and fruit juices	0.27 mg	2%	CNF
4237	Soy milk, sweetened, plain, refrigerated	Legumes and Legume Products	0.26 mg	2%	USDA_FF
4238	Squash, summer, green, zucchini, includes skin, raw	Vegetables and Vegetable Products	0.26 mg	2%	USDA_FF
4239	Martha White Foods, Martha White's Chewy Fudge Brownie Mix, dry	Baked Products	0.26 mg	2%	USDA_SR
4240	Bread, gluten-free, white, made with potato extract, rice starch, and rice flour	Baked Products	0.26 mg	2%	USDA_SR
4241	Doughnuts, french crullers, glazed	Baked Products	0.26 mg	2%	USDA_SR
4242	MORI-NU, Tofu, silken, lite extra firm	Legumes and Legume Products	0.26 mg	2%	USDA_SR
4243	Soymilk, original and vanilla, with added calcium, vitamins A and D	Legumes and Legume Products	0.26 mg	2%	USDA_SR
4244	Babyfood, vegetables, garden vegetable, strained	Baby Foods	0.26 mg	2%	USDA_SR
4245	Salad dressing, thousand island, commercial, regular	Fats and Oils	0.26 mg	2%	USDA_SR
4246	Parsnips, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
4247	Beets, pickled, canned, solids and liquids	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
4248	Collards, frozen, chopped, unprepared	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
4249	Carrots, canned, regular pack, drained solids	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
4250	Sweet potato leaves, cooked, steamed, with salt	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR

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Vegan foods high in Zinc

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