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 4801–4850 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
4801	Tomato products, canned, sauce with tomato tidbits	Vegetables and Vegetable Products	0.19 mg	2%	CNF
4802	Squash, winter, spaghetti, raw	Vegetables and Vegetable Products	0.19 mg	2%	CNF
4803	Sweet potato, canned, syrup pack, solids and liquid	Vegetables and Vegetable Products	0.19 mg	2%	CNF
4804	Turnip greens, raw	Vegetables and Vegetable Products	0.19 mg	2%	CNF
4805	Sauerkraut, canned, solids and liquid	Vegetables and Vegetable Products	0.19 mg	2%	CNF
4806	Pokeberry shoots, boiled, drained	Vegetables and Vegetable Products	0.19 mg	2%	CNF
4807	Bok choy, pak-choi, raw	Vegetables and Vegetable Products	0.19 mg	2%	CNF
4808	Prune, dried, cooked, no added sugar	Fruits and fruit juices	0.19 mg	2%	CNF
4809	Sapote, mamey, raw	Fruits and fruit juices	0.19 mg	2%	CNF
4810	Prune, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.19 mg	2%	CNF
4811	Pear, dried halves, sulphured, cooked, no added sugar	Fruits and fruit juices	0.19 mg	2%	CNF
4812	Jujube (chinese date), dried	Fruits and fruit juices	0.19 mg	2%	CNF
4813	Boysenberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.19 mg	2%	CNF
4814	Sauce, worcestershire, ready-to-serve	Soups, Sauces and Gravies	0.19 mg	2%	CNF
4815	Sauce, salsa, ready-to-serve	Soups, Sauces and Gravies	0.19 mg	2%	CNF
4816	Salad dressing, thousand island, commercial, low calorie	Fats and Oils	0.19 mg	2%	CNF
4817	Blackberries, raw	Fruits and Fruit Juices	0.19 mg	2%	USDA_FF
4818	Plantains, underripe, raw	Fruits and Fruit Juices	0.18 mg	2%	USDA_FF
4819	Tomato, sauce, canned, with salt added	Vegetables and Vegetable Products	0.18 mg	2%	USDA_FF
4820	Strawberries, raw	Fruits and Fruit Juices	0.18 mg	2%	USDA_FF
4821	Strawberries, raw	Fruits and Fruit Juices	0.18 mg	2%	USDA_FF
4822	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Fruits and Fruit Juices	0.18 mg	2%	USDA_SR
4823	CAMPBELL'S, Tomato Soup, condensed	Soups, Sauces, and Gravies	0.18 mg	2%	USDA_SR
4824	Sauce, sweet and sour, prepared-from-recipe	Soups, Sauces, and Gravies	0.18 mg	2%	USDA_SR
4825	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	0.18 mg	2%	USDA_SR
4826	Babyfood, vegetables, carrots, junior	Baby Foods	0.18 mg	2%	USDA_SR
4827	Soup, tomato, canned, condensed	Soups, Sauces, and Gravies	0.18 mg	2%	USDA_SR
4828	Pie, cherry, commercially prepared	Baked Products	0.18 mg	2%	USDA_SR
4829	Blackberries, canned, heavy syrup, solids and liquids	Fruits and Fruit Juices	0.18 mg	2%	USDA_SR
4830	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Breakfast Cereals	0.18 mg	2%	USDA_SR
4831	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Breakfast Cereals	0.18 mg	2%	USDA_SR
4832	Carrot juice, canned	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
4833	Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
4834	Peppers, sweet, green, canned, solids and liquids	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
4835	Tomatoes, red, ripe, cooked, stewed	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
4836	Cardoon, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
4837	Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
4838	Cabbage, raw	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
4839	Peaches, dried, sulfured, stewed, without added sugar	Fruits and Fruit Juices	0.18 mg	2%	USDA_SR
4840	Desserts, apple crisp, prepared-from-recipe	Sweets	0.18 mg	2%	USDA_SR
4841	Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
4842	Cardoon, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
4843	Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
4844	Cabbage, common (danish, domestic, and pointed types), stored, raw	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
4845	Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
4846	Water convolvulus,raw	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
4847	Lettuce, green leaf, raw	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
4848	Kale, frozen, unprepared	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
4849	Pears, dried, sulfured, stewed, with added sugar	Fruits and Fruit Juices	0.18 mg	2%	USDA_SR
4850	Melons, cantaloupe, raw	Fruits and Fruit Juices	0.18 mg	2%	USDA_SR

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Vegan foods high in Zinc

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