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 4701–4750 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
4701	Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4702	Beans, snap (Italian, green or yellow), canned, drained solids, unsalted	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4703	Cabbage, napa, raw	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4704	Animal fat, native, beluga oil	Fats and Oils	0.20 mg	2%	CNF
4705	Juice, tomato and vegetable, low sodium	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4706	Cabbage, japanese style, fresh, pickled	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4707	Onion, young green, tops only	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4708	Lettuce, red leaf	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4709	Sauce, pasta, spaghetti or marinara, ready-to-serve, low sodium	Soups, Sauces and Gravies	0.20 mg	2%	CNF
4710	Sauce, pasta, spaghetti or marinara, ready-to-serve	Soups, Sauces and Gravies	0.20 mg	2%	CNF
4711	Fast foods, side dish, potato salad	Fast Foods	0.20 mg	2%	CNF
4712	Sweets, syrup, table blend, pancake, calorie-reduced	Sweets	0.20 mg	2%	CNF
4713	Pie, cherry, homemade, 2 crust	Baked Products	0.20 mg	2%	CNF
4714	Pie, blueberry, homemade, 2 crust	Baked Products	0.20 mg	2%	CNF
4715	Cookie, graham cracker, chocolate-coated	Baked Products	0.20 mg	2%	CNF
4716	Cake mix, carrot, pudding-type, dry, unprepared	Baked Products	0.20 mg	2%	CNF
4717	Turnip, frozen, boiled, drained	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4718	Squash, winter, spaghetti, baked or boiled, drained	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4719	Carrot, boiled, drained	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4720	Beans, snap (Italian, green or yellow), canned, drained solids	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4721	Cucumber, raw	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4722	Cabbage, boiled, drained	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4723	Fennel, bulb, raw	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4724	Seaweed, spirulina, raw	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4725	Dock (sorrel), raw	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4726	Borage, raw	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4727	Yam, boiled, drained or baked	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4728	Sweet potato, boiled without skin	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4729	Squash, summer, zucchini, frozen, boiled, drained	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4730	Pumpkin leaves, boiled, drained	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4731	Pumpkin leaves, raw	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4732	Mustard greens, frozen, boiled, drained	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4733	Lettuce, butterhead (Boston, bibb)	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4734	Coleslaw (cabbage salad), with dressing, homemade	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4735	Chrysanthemum, garland, boiled, drained	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4736	Celeriac, boiled, drained	Vegetables and Vegetable Products	0.20 mg	2%	CNF
4737	Apricot, raw	Fruits and fruit juices	0.20 mg	2%	CNF
4738	Apple, dried, sulphured, uncooked	Fruits and fruit juices	0.20 mg	2%	CNF
4739	Soup, tomato rice, canned, condensed, water added	Soups, Sauces and Gravies	0.20 mg	2%	CNF
4740	Soup, mushroom barley, canned, condensed, water added	Soups, Sauces and Gravies	0.20 mg	2%	CNF
4741	Salad dressing, french, commercial, low calorie	Fats and Oils	0.20 mg	2%	CNF
4742	Radicchio, raw	Vegetables and Vegetable Products	0.20 mg	2%	USDA_FF
4743	Squash, winter, butternut, raw	Vegetables and Vegetable Products	0.19 mg	2%	USDA_FF
4744	Peppers, bell, yellow, raw	Vegetables and Vegetable Products	0.19 mg	2%	USDA_FF
4745	Beans, snap, green, canned, regular pack, drained solids	Vegetables and Vegetable Products	0.19 mg	2%	USDA_FF
4746	Strudel, apple	Baked Products	0.19 mg	2%	USDA_SR
4747	Pie, apple, prepared from recipe	Baked Products	0.19 mg	2%	USDA_SR
4748	Soup, vegetarian vegetable, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.19 mg	2%	USDA_SR
4749	Sauce, plum, ready-to-serve	Soups, Sauces, and Gravies	0.19 mg	2%	USDA_SR
4750	Babyfood, corn and sweet potatoes, strained	Baby Foods	0.19 mg	2%	USDA_SR

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Vegan foods high in Zinc

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