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 4601–4650 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
4601	Potato, hashed brown, frozen, plain, unprepared	Vegetables and Vegetable Products	0.21 mg	2%	CNF
4602	Onion, boiled, drained	Vegetables and Vegetable Products	0.21 mg	2%	CNF
4603	Beets, canned, drained solids	Vegetables and Vegetable Products	0.21 mg	2%	CNF
4604	Nopales (prickly pear), cooked	Vegetables and Vegetable Products	0.21 mg	2%	CNF
4605	Pickle relish, hot dog	Vegetables and Vegetable Products	0.21 mg	2%	CNF
4606	Squash, winter, all varieties, raw	Vegetables and Vegetable Products	0.21 mg	2%	CNF
4607	Taro leaves, steamed	Vegetables and Vegetable Products	0.21 mg	2%	CNF
4608	Sweet potato, canned, mashed	Vegetables and Vegetable Products	0.21 mg	2%	CNF
4609	Squash, summer, zucchini, frozen, unprepared	Vegetables and Vegetable Products	0.21 mg	2%	CNF
4610	Collards, raw	Vegetables and Vegetable Products	0.21 mg	2%	CNF
4611	Prune juice, canned	Fruits and fruit juices	0.21 mg	2%	CNF
4612	Soup, tomato, canned, condensed	Soups, Sauces and Gravies	0.21 mg	2%	CNF
4613	Tomato, puree, canned	Vegetables and Vegetable Products	0.21 mg	2%	USDA_FF
4614	Cucumber, with peel, raw	Vegetables and Vegetable Products	0.20 mg	2%	USDA_FF
4615	Squash, summer, yellow, includes skin, raw	Vegetables and Vegetable Products	0.20 mg	2%	USDA_FF
4616	Peppers, bell, red, raw	Vegetables and Vegetable Products	0.20 mg	2%	USDA_FF
4617	Tomatoes, crushed, canned	Vegetables and Vegetable Products	0.20 mg	2%	USDA_FF
4618	Onions, yellow, raw	Vegetables and Vegetable Products	0.20 mg	2%	USDA_FF
4619	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	0.20 mg	2%	USDA_FF
4620	Sauce, pasta, spaghetti/marinara, ready-to-serve	Soups, Sauces, and Gravies	0.20 mg	2%	USDA_FF
4621	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	0.20 mg	2%	USDA_FF
4622	Tomatoes, grape, raw	Vegetables and Vegetable Products	0.20 mg	2%	USDA_FF
4623	Cookies, sugar wafer, with creme filling, sugar free	Baked Products	0.20 mg	2%	USDA_SR
4624	Cookies, graham crackers, chocolate-coated	Baked Products	0.20 mg	2%	USDA_SR
4625	Cake, pudding-type, carrot, dry mix	Baked Products	0.20 mg	2%	USDA_SR
4626	Cereals ready-to-eat, RALSTON Corn Flakes	Breakfast Cereals	0.20 mg	2%	USDA_SR
4627	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Breakfast Cereals	0.20 mg	2%	USDA_SR
4628	Soup, tomato rice, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.20 mg	2%	USDA_SR
4629	Soup, mushroom barley, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.20 mg	2%	USDA_SR
4630	Pie, cherry, prepared from recipe	Baked Products	0.20 mg	2%	USDA_SR
4631	Pie, blueberry, prepared from recipe	Baked Products	0.20 mg	2%	USDA_SR
4632	Apricots, raw	Fruits and Fruit Juices	0.20 mg	2%	USDA_SR
4633	Apples, dried, sulfured, uncooked	Fruits and Fruit Juices	0.20 mg	2%	USDA_SR
4634	Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium	Soups, Sauces, and Gravies	0.20 mg	2%	USDA_SR
4635	Soup, vegetable soup, condensed, low sodium, prepared with equal volume water	Soups, Sauces, and Gravies	0.20 mg	2%	USDA_SR
4636	Salad dressing, french dressing, reduced fat	Fats and Oils	0.20 mg	2%	USDA_SR
4637	Babyfood, prunes, without vitamin c, strained	Baby Foods	0.20 mg	2%	USDA_SR
4638	Sauce, pasta, spaghetti/marinara, ready-to-serve	Soups, Sauces, and Gravies	0.20 mg	2%	USDA_SR
4639	Salad Dressing, mayonnaise, light, SMART BALANCE, Omega Plus light	Fats and Oils	0.20 mg	2%	USDA_SR
4640	Salad dressing, french dressing, reduced fat, without salt	Fats and Oils	0.20 mg	2%	USDA_SR
4641	Babyfood, dessert, fruit pudding, pineapple, strained	Baby Foods	0.20 mg	2%	USDA_SR
4642	Yam, cooked, boiled, drained, or baked, with salt	Vegetables and Vegetable Products	0.20 mg	2%	USDA_SR
4643	Turnips, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.20 mg	2%	USDA_SR
4644	Turnips, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.20 mg	2%	USDA_SR
4645	Sweet potato, cooked, boiled, without skin, with salt	Vegetables and Vegetable Products	0.20 mg	2%	USDA_SR
4646	Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt	Vegetables and Vegetable Products	0.20 mg	2%	USDA_SR
4647	Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.20 mg	2%	USDA_SR
4648	Mustard greens, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.20 mg	2%	USDA_SR
4649	Borage, raw	Vegetables and Vegetable Products	0.20 mg	2%	USDA_SR
4650	Chrysanthemum, garland, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.20 mg	2%	USDA_SR

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Vegan foods high in Zinc

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