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 4751–4800 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
4751	Babyfood, vegetables, squash, junior	Baby Foods	0.19 mg	2%	USDA_SR
4752	Babyfood, vegetables, squash, strained	Baby Foods	0.19 mg	2%	USDA_SR
4753	Babyfood, vegetables, green beans, junior	Baby Foods	0.19 mg	2%	USDA_SR
4754	Sauce, barbecue, SWEET BABY RAY'S, original	Soups, Sauces, and Gravies	0.19 mg	2%	USDA_SR
4755	Boysenberries, canned, heavy syrup	Fruits and Fruit Juices	0.19 mg	2%	USDA_SR
4756	Sauce, worcestershire	Soups, Sauces, and Gravies	0.19 mg	2%	USDA_SR
4757	Salad dressing, italian dressing, reduced fat, without salt	Fats and Oils	0.19 mg	2%	USDA_SR
4758	Salad dressing, thousand island dressing, reduced fat	Fats and Oils	0.19 mg	2%	USDA_SR
4759	Pokeberry shoots, (poke), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.19 mg	2%	USDA_SR
4760	Tomato products, canned, sauce, with tomato tidbits	Vegetables and Vegetable Products	0.19 mg	2%	USDA_SR
4761	Pokeberry shoots, (poke), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.19 mg	2%	USDA_SR
4762	Cabbage, chinese (pak-choi), raw	Vegetables and Vegetable Products	0.19 mg	2%	USDA_SR
4763	Candies, fruit snacks, with high vitamin C	Sweets	0.19 mg	2%	USDA_SR
4764	Sweet potato, canned, syrup pack, solids and liquids	Vegetables and Vegetable Products	0.19 mg	2%	USDA_SR
4765	Turnip greens, raw	Vegetables and Vegetable Products	0.19 mg	2%	USDA_SR
4766	Babyfood, fruit, tutti frutti, junior	Baby Foods	0.19 mg	2%	USDA_SR
4767	Snacks, fruit leather, pieces, with vitamin C	Snacks	0.19 mg	2%	USDA_SR
4768	Squash, winter, spaghetti, raw	Vegetables and Vegetable Products	0.19 mg	2%	USDA_SR
4769	Sauerkraut, canned, solids and liquids	Vegetables and Vegetable Products	0.19 mg	2%	USDA_SR
4770	Beans, snap, green, canned, regular pack, drained solids	Vegetables and Vegetable Products	0.19 mg	2%	USDA_SR
4771	Plantains, yellow, raw	Fruits and Fruit Juices	0.19 mg	2%	USDA_SR
4772	Pears, dried, sulfured, stewed, without added sugar	Fruits and Fruit Juices	0.19 mg	2%	USDA_SR
4773	APPLEBEE'S, coleslaw	Restaurant Foods	0.19 mg	2%	USDA_SR
4774	Pimento, canned	Vegetables and Vegetable Products	0.19 mg	2%	USDA_SR
4775	Prunes, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.19 mg	2%	USDA_SR
4776	Chokecherries, raw, pitted (Shoshone Bannock)	American Indian/Alaska Native Foods	0.19 mg	2%	USDA_SR
4777	Sapote, mamey, raw	Fruits and Fruit Juices	0.19 mg	2%	USDA_SR
4778	Plums, dried (prunes), stewed, without added sugar	Fruits and Fruit Juices	0.19 mg	2%	USDA_SR
4779	Lemon juice from concentrate, canned or bottled	Fruits and Fruit Juices	0.19 mg	2%	USDA_SR
4780	Syrup, Cane	Sweets	0.19 mg	2%	USDA_SR
4781	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Sweets	0.19 mg	2%	USDA_SR
4782	Chilchen (Red Berry Beverage) (Navajo)	American Indian/Alaska Native Foods	0.19 mg	2%	USDA_SR
4783	Snacks, fruit leather, rolls	Sweets	0.19 mg	2%	USDA_SR
4784	Snacks, fruit leather, pieces	Sweets	0.19 mg	2%	USDA_SR
4785	Pie, Dutch Apple, Commercially Prepared	Baked Products	0.19 mg	2%	USDA_SR
4786	Soup, mushroom barley, ready-to-serve, low sodium	Soups, Sauces and Gravies	0.19 mg	2%	CNF
4787	Energy drink, coffee flavours	Beverages	0.19 mg	2%	CNF
4788	Sweets, syrups, cane	Sweets	0.19 mg	2%	CNF
4789	Snacks, fruit leather, pieces, vitamin C added	Snacks	0.19 mg	2%	CNF
4790	Pokeberry shoots, boiled, drained, with salt	Vegetables and Vegetable Products	0.19 mg	2%	CNF
4791	Chokecherry, raw, pitted	Fruits and fruit juices	0.19 mg	2%	CNF
4792	Dessert, pudding, all flavours except chocolate, dry mix, regular, low calorie, unprepared	Sweets	0.19 mg	2%	CNF
4793	Sauerkraut, canned, low sodium	Vegetables and Vegetable Products	0.19 mg	2%	CNF
4794	Sauce, plum, ready-to-serve	Soups, Sauces and Gravies	0.19 mg	2%	CNF
4795	Snacks, fruit leather, roll	Snacks	0.19 mg	2%	CNF
4796	Snacks, fruit leather, pieces	Snacks	0.19 mg	2%	CNF
4797	Snacks, fruit leather, bar	Snacks	0.19 mg	2%	CNF
4798	Strudel, apple	Baked Products	0.19 mg	2%	CNF
4799	Pie, apple, homemade, 2 crust	Baked Products	0.19 mg	2%	CNF
4800	Pimento, canned	Vegetables and Vegetable Products	0.19 mg	2%	CNF

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Vegan foods high in Zinc

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