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 4251–4300 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
4251	Peppers, hot chili, red, raw	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
4252	Potato puffs, frozen, unprepared	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
4253	Parsnips, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
4254	Beans, snap, green, frozen, all styles, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
4255	Couscous, cooked	Cereal Grains and Pasta	0.26 mg	2%	USDA_SR
4256	Peppers, serrano, raw	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
4257	Beans, snap, yellow, frozen, all styles, unprepared	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
4258	Sweet potato leaves, cooked, steamed, without salt	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
4259	Carrots, canned, no salt added, drained solids	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
4260	Squash, summer, zucchini, italian style, canned	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
4261	Fruit syrup	Sweets	0.26 mg	2%	USDA_SR
4262	Maraschino cherries, canned, drained	Fruits and Fruit Juices	0.26 mg	2%	USDA_SR
4263	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Baked Products	0.26 mg	2%	USDA_SR
4264	Babyfood, vegetables and fruit, zucchini and apple	Babyfoods	0.26 mg	2%	CNF
4265	Cake, white, pudding-type, dry mix, prepared, with chocolate icing	Baked Products	0.26 mg	2%	CNF
4266	Potato, mashed, prepared from flakes without milk, 2% milk and margarine added	Vegetables and Vegetable Products	0.26 mg	2%	CNF
4267	Sweet potato leaves, steamed, with salt	Vegetables and Vegetable Products	0.26 mg	2%	CNF
4268	Parsnip, boiled, drained, with salt	Vegetables and Vegetable Products	0.26 mg	2%	CNF
4269	Carrot, canned, drained solids, unsalted	Vegetables and Vegetable Products	0.26 mg	2%	CNF
4270	Candied, maraschino cherries, jar, drained	Sweets	0.26 mg	2%	CNF
4271	Tofu, silken, light, extra firm	Legumes and Legume Products	0.26 mg	2%	CNF
4272	Pepper, serrano, raw	Vegetables and Vegetable Products	0.26 mg	2%	CNF
4273	Grains, couscous, cooked	Cereals, Grains and Pasta	0.26 mg	2%	CNF
4274	Doughnut (donut), French cruller, glazed	Baked Products	0.26 mg	2%	CNF
4275	Beets, pickled, canned, solids and liquid	Vegetables and Vegetable Products	0.26 mg	2%	CNF
4276	Potato puff, frozen, unprepared	Vegetables and Vegetable Products	0.26 mg	2%	CNF
4277	Parsnip, boiled, drained	Vegetables and Vegetable Products	0.26 mg	2%	CNF
4278	Carrot, canned, drained solids	Vegetables and Vegetable Products	0.26 mg	2%	CNF
4279	Sweet potato leaves, steamed	Vegetables and Vegetable Products	0.26 mg	2%	CNF
4280	Squash, summer, zucchini in tomato juice, canned	Vegetables and Vegetable Products	0.26 mg	2%	CNF
4281	Collards, frozen, unprepared	Vegetables and Vegetable Products	0.26 mg	2%	CNF
4282	Beans, snap (Italian, green or yellow), frozen, unprepared	Vegetables and Vegetable Products	0.26 mg	2%	CNF
4283	Salad dressing, thousand island, commercial, regular	Fats and Oils	0.26 mg	2%	CNF
4284	Cabbage, napa, leaf, destemmed, raw	Vegetables and Vegetable Products	0.25 mg	2%	USDA_FF
4285	Lettuce, romaine, green, raw	Vegetables and Vegetable Products	0.25 mg	2%	USDA_FF
4286	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	0.25 mg	2%	USDA_FF
4287	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	0.25 mg	2%	USDA_FF
4288	SILK Unsweetened, soymilk	Legumes and Legume Products	0.25 mg	2%	USDA_SR
4289	SILK Plus Fiber, soymilk	Legumes and Legume Products	0.25 mg	2%	USDA_SR
4290	SILK Plus for Bone Health, soymilk	Legumes and Legume Products	0.25 mg	2%	USDA_SR
4291	SILK Plus Omega-3 DHA, soymilk	Legumes and Legume Products	0.25 mg	2%	USDA_SR
4292	SILK Vanilla, soymilk	Legumes and Legume Products	0.25 mg	2%	USDA_SR
4293	SILK Plain, soymilk	Legumes and Legume Products	0.25 mg	2%	USDA_SR
4294	Cake, pudding-type, white, unenriched, dry mix	Baked Products	0.25 mg	2%	USDA_SR
4295	Cake, yellow, commercially prepared, with vanilla frosting	Baked Products	0.25 mg	2%	USDA_SR
4296	SILK Light Chocolate, soymilk	Legumes and Legume Products	0.25 mg	2%	USDA_SR
4297	SILK Light Vanilla, soymilk	Legumes and Legume Products	0.25 mg	2%	USDA_SR
4298	SILK Light Plain, soymilk	Legumes and Legume Products	0.25 mg	2%	USDA_SR
4299	SILK Chocolate, soymilk	Legumes and Legume Products	0.25 mg	2%	USDA_SR
4300	Sauce, pizza, canned, ready-to-serve	Soups, Sauces, and Gravies	0.25 mg	2%	USDA_SR

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Vegan foods high in Zinc

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