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 4551–4600 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
4551	Poi	Vegetables and Vegetable Products	0.22 mg	2%	CNF
4552	Mustard greens, boiled, drained	Vegetables and Vegetable Products	0.22 mg	2%	CNF
4553	Cabbage, red, raw	Vegetables and Vegetable Products	0.22 mg	2%	CNF
4554	Arrowhead, boiled, drained	Vegetables and Vegetable Products	0.22 mg	2%	CNF
4555	Raisin, seedless (sultana)	Fruits and fruit juices	0.22 mg	2%	CNF
4556	Prune, dried, cooked, added sugar	Fruits and fruit juices	0.22 mg	2%	CNF
4557	Olive, ripe, canned, jumbo to super colossal	Fruits and fruit juices	0.22 mg	2%	CNF
4558	Olive, ripe, canned, small to extra large	Fruits and fruit juices	0.22 mg	2%	CNF
4559	Longan, dried	Fruits and fruit juices	0.22 mg	2%	CNF
4560	Boysenberry, frozen, unsweetened	Fruits and fruit juices	0.22 mg	2%	CNF
4561	Soup, pea, green or split, dehydrated, water added	Soups, Sauces and Gravies	0.22 mg	2%	CNF
4562	Salad dressing, russian, commercial, regular	Fats and Oils	0.22 mg	2%	CNF
4563	Cabbage, green, raw	Vegetables and Vegetable Products	0.21 mg	2%	USDA_FF
4564	Rutabaga, peeled, raw	Vegetables and Vegetable Products	0.21 mg	2%	USDA_FF
4565	Nectarines, raw	Fruits and Fruit Juices	0.21 mg	2%	USDA_FF
4566	Beverages, Cocoa mix, powder, prepared with water	Beverages	0.21 mg	2%	USDA_SR
4567	Babyfood, vegetables, sweet potatoes strained	Baby Foods	0.21 mg	2%	USDA_SR
4568	Taro, leaves, cooked, steamed, with salt	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
4569	Squash, winter, all varieties, raw	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
4570	Collards, raw	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
4571	Nuts, ginkgo nuts, canned	Nut and Seed Products	0.21 mg	2%	USDA_SR
4572	Onions, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
4573	Tomato products, canned, sauce, with mushrooms	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
4574	Potatoes, hash brown, frozen, plain, unprepared	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
4575	Onions, yellow, sauteed	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
4576	Onions, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
4577	Beets, canned, drained solids	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
4578	Candies, taffy, prepared-from-recipe	Sweets	0.21 mg	2%	USDA_SR
4579	Nopales, cooked, without salt	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
4580	Sweet potato, canned, mashed	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
4581	Plantains, yellow, baked	Fruits and Fruit Juices	0.21 mg	2%	USDA_SR
4582	Mangosteen, canned, syrup pack	Fruits and Fruit Juices	0.21 mg	2%	USDA_SR
4583	Pickle relish, hot dog	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
4584	Taro leaves, cooked, steamed, without salt	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
4585	Squash, summer, zucchini, includes skin, frozen, unprepared	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
4586	Prune juice, canned	Fruits and Fruit Juices	0.21 mg	2%	USDA_SR
4587	Snacks, corn-based, extruded, cones, plain	Snacks	0.21 mg	2%	USDA_SR
4588	Vitamin water, all flavours, sweetened	Beverages	0.21 mg	2%	CNF
4589	Taro leaves, steamed, with salt	Vegetables and Vegetable Products	0.21 mg	2%	CNF
4590	Candies, taffy, homemade	Sweets	0.21 mg	2%	CNF
4591	Onion, yellow, sauteed	Vegetables and Vegetable Products	0.21 mg	2%	CNF
4592	Soup, tomato, canned, condensed, reduced sodium	Soups, Sauces and Gravies	0.21 mg	2%	CNF
4593	Mangosteen, canned, syrup pack	Fruits and fruit juices	0.21 mg	2%	CNF
4594	Fast foods, entree, salad, vegetable, no dressing	Fast Foods	0.21 mg	2%	CNF
4595	Snacks, corn-based, extruded, cones, plain	Snacks	0.21 mg	2%	CNF
4596	Hot chocolate, mix, powder, prepared with water	Beverages	0.21 mg	2%	CNF
4597	Nuts, ginkgo nuts, canned	Nuts and Seeds	0.21 mg	2%	CNF
4598	Onion, boiled, drained, with salt	Vegetables and Vegetable Products	0.21 mg	2%	CNF
4599	Tomato products, canned, sauce with mushrooms	Vegetables and Vegetable Products	0.21 mg	2%	CNF
4600	Squash, winter, butternut, raw	Vegetables and Vegetable Products	0.21 mg	2%	CNF

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Vegan foods high in Zinc

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