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 401–450 of 2,783 foods

#	Food	Category	Per 100 g	% DV
401	Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted	Baked Products	2.20 mg	20%
402	Nuts, pistachio nuts, raw	Nuts and Seeds	2.20 mg	20%
403	Cereal, ready to eat, Alpen (muesli), Weetabix	Breakfast cereals	2.20 mg	20%
404	Nuts, filberts or hazelnuts, dried, blanched	Nuts and Seeds	2.20 mg	20%
405	Fast foods, sandwiches and burgers, donair or gyro sandwich	Fast Foods	2.19 mg	20%
406	Cereal, ready to eat, Shreddies, Post	Breakfast cereals	2.18 mg	20%
407	Spices, nutmeg, ground	Spices and Herbs	2.15 mg	20%
408	Cracker, whole wheat, low sodium	Baked Products	2.15 mg	20%
409	Cereal, ready to eat, Special K, Kellogg's	Breakfast cereals	2.14 mg	19%
410	Grains, barley, pearled, dry	Cereals, Grains and Pasta	2.13 mg	19%
411	Radish, oriental (daikon), dried	Vegetables and Vegetable Products	2.13 mg	19%
412	Peanuts, Spanish, raw	Legumes and Legume Products	2.12 mg	19%
413	Candies, chocolate, dark, not further specified	Sweets	2.11 mg	19%
414	Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added	Vegetables and Vegetable Products	2.10 mg	19%
415	Pie crust, cookie-type, chocolate, ready-to-serve	Baked Products	2.10 mg	19%
416	Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added	Vegetables and Vegetable Products	2.10 mg	19%
417	Bread, sprouted wheat with added calcium and vitamin D, commercial	Baked Products	2.07 mg	19%
418	Mozzarella sticks, fried	Mixed Dishes	2.07 mg	19%
419	Cereal, ready to eat, Kashi: GoLean Crunch, Kashi	Breakfast cereals	2.07 mg	19%
420	Grains, barley, malt flour	Cereals, Grains and Pasta	2.06 mg	19%
421	Cereal, ready to eat, Cinnamon Toast Crunch, General Mills	Breakfast cereals	2.05 mg	19%
422	Nuts, coconut meat, desiccated, toasted	Nuts and Seeds	2.05 mg	19%
423	Nuts, coconut meat, desiccated, creamed	Nuts and Seeds	2.04 mg	19%
424	Babyfood, cereal, ready to eat, 'O' shaped	Babyfoods	2.03 mg	18%
425	Mushroom, morel, raw	Vegetables and Vegetable Products	2.03 mg	18%
426	Grains, rice, brown, medium-grain, dry	Cereals, Grains and Pasta	2.02 mg	18%
427	Fast foods, hot dog, plain	Fast Foods	2.02 mg	18%
428	Grains, rice, brown, long-grain, dry	Cereals, Grains and Pasta	2.02 mg	18%
429	Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's	Baked Products	2.02 mg	18%
430	Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker	Breakfast cereals	2.02 mg	18%
431	Cracker, melba toast, plain	Baked Products	2.01 mg	18%
432	Cracker, melba toast, plain, unsalted	Baked Products	2.01 mg	18%
433	Roll, dinner, whole wheat	Baked Products	2.01 mg	18%
434	Nuts, coconut meat, desiccated, unsweetened	Nuts and Seeds	2.01 mg	18%
435	Candies, chocolate, dark, 45-59% cacao solids	Sweets	2.01 mg	18%
436	Bread, oat (includes oatmeal and oat bran), commercial, toasted	Baked Products	2.00 mg	18%
437	Chili with beans, canned	Legumes and Legume Products	2.00 mg	18%
438	Seaweed, spirulina, dried	Vegetables and Vegetable Products	2.00 mg	18%
439	Beans, chili, barbecue, ranch style, cooked	Legumes and Legume Products	2.00 mg	18%
440	Snacks, corn cakes	Snacks	2.00 mg	18%
441	Grains, barley flour	Cereals, Grains and Pasta	2.00 mg	18%
442	Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker	Breakfast cereals	2.00 mg	18%
443	Bread, whole grain (whole-wheat), commercial, toasted	Baked Products	2.00 mg	18%
444	Snacks, corn cakes, very low sodium	Snacks	2.00 mg	18%
445	Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial	Baked Products	2.00 mg	18%
446	Peanuts, Spanish, oil-roasted	Legumes and Legume Products	2.00 mg	18%
447	Peanuts, Spanish, oil-roasted, salted	Legumes and Legume Products	2.00 mg	18%
448	Tofu, fried (prepared with calcium sulphate)	Legumes and Legume Products	1.99 mg	18%
449	Tofu, fried	Legumes and Legume Products	1.99 mg	18%
450	sweets, syrups, maple, prepackaged	Sweets	1.99 mg	18%

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Vegan foods high in Zinc (Canadian (CNF))

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