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 4401–4450 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
4401	Kale, boiled, drained, with salt	Vegetables and Vegetable Products	0.24 mg	2%	CNF
4402	Cowpeas, young pods with seeds, boiled, drained, with salt	Vegetables and Vegetable Products	0.24 mg	2%	CNF
4403	Cowpeas, leafy tips, boiled, drained, with salt	Vegetables and Vegetable Products	0.24 mg	2%	CNF
4404	Brussels sprouts, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.24 mg	2%	CNF
4405	Cattail, narrow leaf shoots, native	Vegetables and Vegetable Products	0.24 mg	2%	CNF
4406	Pie crust, cookie-type, vanilla wafer, homemade, chilled	Baked Products	0.24 mg	2%	CNF
4407	Cookie, sugar, refrigerated dough	Baked Products	0.24 mg	2%	CNF
4408	Rutabaga (swede), raw	Vegetables and Vegetable Products	0.24 mg	2%	CNF
4409	Carrot, raw	Vegetables and Vegetable Products	0.24 mg	2%	CNF
4410	Beans, snap (Italian, green or yellow), raw	Vegetables and Vegetable Products	0.24 mg	2%	CNF
4411	Potato, mashed, dehydrated, granules without milk, prepared with whole milk and margarine	Vegetables and Vegetable Products	0.24 mg	2%	CNF
4412	Beans, snap (Italian, green or yellow), frozen, boiled, with salt	Vegetables and Vegetable Products	0.24 mg	2%	CNF
4413	Kale, scotch, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%	CNF
4414	Yam, raw	Vegetables and Vegetable Products	0.24 mg	2%	CNF
4415	Squash, summer, scallop, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%	CNF
4416	Potato, au gratin, dry mix, prepared with water, whole milk and butter	Vegetables and Vegetable Products	0.24 mg	2%	CNF
4417	Potato, mashed, dehydrated, granules with milk, water and margarine added	Vegetables and Vegetable Products	0.24 mg	2%	CNF
4418	Pokeberry shoots, raw	Vegetables and Vegetable Products	0.24 mg	2%	CNF
4419	Kale, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%	CNF
4420	Cowpeas, leafy tips, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%	CNF
4421	Cowpeas, young pods with seeds, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%	CNF
4422	Brussels sprouts, frozen, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%	CNF
4423	Beans, snap (Italian, green or yellow), frozen, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%	CNF
4424	Tangerine (mandarin), canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.24 mg	2%	CNF
4425	Fig, dried, cooked	Fruits and fruit juices	0.24 mg	2%	CNF
4426	Apricot, dried, sulphured, cooked, added sugar	Fruits and fruit juices	0.24 mg	2%	CNF
4427	Carrots, mature, raw	Vegetables and Vegetable Products	0.24 mg	2%	USDA_FF
4428	Cauliflower, raw	Vegetables and Vegetable Products	0.23 mg	2%	USDA_FF
4429	Peaches, yellow, raw	Fruits and Fruit Juices	0.23 mg	2%	USDA_FF
4430	Pie, fried pies, lemon	Baked Products	0.23 mg	2%	USDA_SR
4431	Bread, stuffing, dry mix, prepared	Baked Products	0.23 mg	2%	USDA_SR
4432	Soy sauce made from hydrolyzed vegetable protein	Legumes and Legume Products	0.23 mg	2%	USDA_SR
4433	Currants, red and white, raw	Fruits and Fruit Juices	0.23 mg	2%	USDA_SR
4434	Cereals, farina, enriched, cooked with water, with salt	Breakfast Cereals	0.23 mg	2%	USDA_SR
4435	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Legumes and Legume Products	0.23 mg	2%	USDA_SR
4436	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Legumes and Legume Products	0.23 mg	2%	USDA_SR
4437	Pie, fried pies, cherry	Baked Products	0.23 mg	2%	USDA_SR
4438	Guavas, common, raw	Fruits and Fruit Juices	0.23 mg	2%	USDA_SR
4439	Pie, fried pies, fruit	Baked Products	0.23 mg	2%	USDA_SR
4440	Bread, stuffing, cornbread, dry mix, prepared	Baked Products	0.23 mg	2%	USDA_SR
4441	Cookies, gluten-free, vanilla sandwich, with creme filling	Baked Products	0.23 mg	2%	USDA_SR
4442	Soup, chunky vegetable, canned, ready-to-serve	Soups, Sauces, and Gravies	0.23 mg	2%	USDA_SR
4443	Sauce, hot chile, sriracha, CHA! BY TEXAS PETE	Soups, Sauces, and Gravies	0.23 mg	2%	USDA_SR
4444	Babyfood, banana with mixed berries, strained	Baby Foods	0.23 mg	2%	USDA_SR
4445	Babyfood, fruit, banana and strawberry, junior	Baby Foods	0.23 mg	2%	USDA_SR
4446	Syrups, table blends, pancake, with 2% maple, with added potassium	Sweets	0.23 mg	2%	USDA_SR
4447	Pumpkin, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
4448	Beets, harvard, canned, solids and liquids	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
4449	Turnip greens, canned, solids and liquids	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
4450	Collards, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR

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Vegan foods high in Zinc

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