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

Selling a product with zinc? Generate a print-ready nutrition label from your recipe.

Showing 4451–4500 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
4451	Cabbage, savoy, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
4452	Tomato products, canned, sauce, with onions	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
4453	Cabbage, chinese (pe-tsai), raw	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
4454	Eggplant, pickled	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
4455	Pickles, chowchow, with cauliflower onion mustard, sweet	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
4456	Taro, raw	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
4457	Mustard greens, frozen, unprepared	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
4458	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
4459	Syrups, table blends, pancake, with 2% maple	Sweets	0.23 mg	2%	USDA_SR
4460	Puddings, vanilla, ready-to-eat, fat free	Sweets	0.23 mg	2%	USDA_SR
4461	Collards, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
4462	Cabbage, savoy, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
4463	Beets, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
4464	Pumpkin, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
4465	Cress, garden, raw	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
4466	Plantains, green, fried	Fruits and Fruit Juices	0.23 mg	2%	USDA_SR
4467	Turnip greens, canned, no salt added	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
4468	Lemon juice from concentrate, bottled, REAL LEMON	Fruits and Fruit Juices	0.23 mg	2%	USDA_SR
4469	Plantain, green, fried	Fruits and fruit juices	0.23 mg	2%	CNF
4470	Pumpkin, boiled, drained, with salt	Vegetables and Vegetable Products	0.23 mg	2%	CNF
4471	Cabbage, savoy, boiled, drained, with salt	Vegetables and Vegetable Products	0.23 mg	2%	CNF
4472	Dessert, pudding, vanilla, ready-to-eat, fat free	Sweets	0.23 mg	2%	CNF
4473	Turnip greens, canned, unsalted	Vegetables and Vegetable Products	0.23 mg	2%	CNF
4474	Eggplant, pickled	Vegetables and Vegetable Products	0.23 mg	2%	CNF
4475	Pickles, chowchow, with cauliflower onion mustard, sweet	Vegetables and Vegetable Products	0.23 mg	2%	CNF
4476	Cereal, hot, Red River, prepared, Robin Hood	Breakfast cereals	0.23 mg	2%	CNF
4477	Sweets, syrups, table blends, pancake, with 2% maple	Sweets	0.23 mg	2%	CNF
4478	Pie, fried, lemon	Baked Products	0.23 mg	2%	CNF
4479	Pie, fried, cherry	Baked Products	0.23 mg	2%	CNF
4480	Pie, fried, fruit (apple, blueberry, peach, strawberry)	Baked Products	0.23 mg	2%	CNF
4481	Bread stuffing, cornbread, dry mix, prepared	Baked Products	0.23 mg	2%	CNF
4482	Soy sauce (made with hydrolyzed vegetable protein)	Legumes and Legume Products	0.23 mg	2%	CNF
4483	Beets, harvard, canned, solids and liquid	Vegetables and Vegetable Products	0.23 mg	2%	CNF
4484	Pumpkin, boiled, drained	Vegetables and Vegetable Products	0.23 mg	2%	CNF
4485	Collards, boiled, drained, with salt	Vegetables and Vegetable Products	0.23 mg	2%	CNF
4486	Turnip greens, canned, solids and liquid	Vegetables and Vegetable Products	0.23 mg	2%	CNF
4487	Tomato products, canned, sauce, with onions	Vegetables and Vegetable Products	0.23 mg	2%	CNF
4488	Taro, raw	Vegetables and Vegetable Products	0.23 mg	2%	CNF
4489	Mustard greens, frozen, unprepared	Vegetables and Vegetable Products	0.23 mg	2%	CNF
4490	Lettuce, cos or romaine	Vegetables and Vegetable Products	0.23 mg	2%	CNF
4491	Cress, garden, raw	Vegetables and Vegetable Products	0.23 mg	2%	CNF
4492	Collards, boiled, drained	Vegetables and Vegetable Products	0.23 mg	2%	CNF
4493	Cabbage, Chinese (pe-tsai), raw	Vegetables and Vegetable Products	0.23 mg	2%	CNF
4494	Cabbage, savoy, boiled, drained	Vegetables and Vegetable Products	0.23 mg	2%	CNF
4495	Currant, red and white, raw	Fruits and fruit juices	0.23 mg	2%	CNF
4496	Guava, common, raw	Fruits and fruit juices	0.23 mg	2%	CNF
4497	Cereal, ready to eat, Frosted Flakes, Kellogg's	Breakfast cereals	0.23 mg	2%	CNF
4498	Raspberries, raw	Fruits and Fruit Juices	0.22 mg	2%	USDA_FF
4499	Raspberries, raw	Fruits and Fruit Juices	0.22 mg	2%	USDA_FF
4500	Pie, mince, prepared from recipe	Baked Products	0.22 mg	2%	USDA_SR

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Vegan foods high in Zinc

Turn these foods into a print-ready nutrition label.