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 4851–4900 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
4851	Restaurant, family style, coleslaw	Restaurant Foods	0.18 mg	2%	USDA_SR
4852	Stew, pinto bean and hominy, badufsuki (Hopi)	American Indian/Alaska Native Foods	0.18 mg	2%	USDA_SR
4853	Peppers, sweet, red, canned, solids and liquids	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
4854	Sweet potato, canned, vacuum pack	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
4855	Plantains, green, raw	Fruits and Fruit Juices	0.18 mg	2%	USDA_SR
4856	Raisins, seeded	Fruits and Fruit Juices	0.18 mg	2%	USDA_SR
4857	Salad dressing, mayonnaise and mayonnaise-type, low calorie	Fats and Oils	0.18 mg	2%	USDA_SR
4858	Salad Dressing, coleslaw, reduced fat	Fats and Oils	0.18 mg	2%	USDA_SR
4859	Salad dressing, peppercorn dressing, commercial, regular	Fats and Oils	0.18 mg	2%	USDA_SR
4860	Raspberries, puree, seedless	Fruits and Fruit Juices	0.18 mg	2%	USDA_SR
4861	Raspberries, frozen, red, sweetened	Fruits and Fruit Juices	0.18 mg	2%	USDA_SR
4862	Salad dressing, french dressing, reduced calorie	Fats and Oils	0.18 mg	2%	USDA_SR
4863	Glutino, Gluten Free Cookies, Vanilla Creme	Baked Products	0.18 mg	2%	USDA_SR
4864	Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), Calorie-reduced	Fats and Oils	0.18 mg	2%	CNF
4865	Soup, wonton (won ton), canned, ready-to-serve	Soups, Sauces and Gravies	0.18 mg	2%	CNF
4866	Potato, mashed, prepared from flakes without milk, whole milk and margarine added	Vegetables and Vegetable Products	0.18 mg	2%	CNF
4867	Pepper, sweet, red, canned, solids and liquid	Vegetables and Vegetable Products	0.18 mg	2%	CNF
4868	Kale, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.18 mg	2%	CNF
4869	Cardoon, boiled, drained, with salt	Vegetables and Vegetable Products	0.18 mg	2%	CNF
4870	Dessert, apple crisp, homemade	Sweets	0.18 mg	2%	CNF
4871	Sauce, sweet and sour, homemade	Soups, Sauces and Gravies	0.18 mg	2%	CNF
4872	Salad dressing, mayonnaise and mayonnaise-type, low calorie	Fats and Oils	0.18 mg	2%	CNF
4873	Salad dressing, coleslaw	Fats and Oils	0.18 mg	2%	CNF
4874	Salad dressing, coleslaw dressing, reduced fat	Fats and Oils	0.18 mg	2%	CNF
4875	Salad dressing, french, calorie-reduced	Fats and Oils	0.18 mg	2%	CNF
4876	Salad dressing, peppercorn dressing, commercial, regular	Fats and Oils	0.18 mg	2%	CNF
4877	Pie, cherry, commercial, 2 crust	Baked Products	0.18 mg	2%	CNF
4878	Potato, mashed, prepared from flakes without milk, whole milk and butter added	Vegetables and Vegetable Products	0.18 mg	2%	CNF
4879	Cabbage, raw	Vegetables and Vegetable Products	0.18 mg	2%	CNF
4880	Tomato, red, ripe, stewed (scalloped with breadcrumbs)	Vegetables and Vegetable Products	0.18 mg	2%	CNF
4881	Carrot juice, canned	Vegetables and Vegetable Products	0.18 mg	2%	CNF
4882	Sweet potato, canned, vacuum pack	Vegetables and Vegetable Products	0.18 mg	2%	CNF
4883	Swamp cabbage (skunk cabbage, water convulvolus), raw	Vegetables and Vegetable Products	0.18 mg	2%	CNF
4884	Pepper, sweet, green, canned, solids and liquid	Vegetables and Vegetable Products	0.18 mg	2%	CNF
4885	Lettuce, looseleaf	Vegetables and Vegetable Products	0.18 mg	2%	CNF
4886	Kale, frozen, boiled, drained	Vegetables and Vegetable Products	0.18 mg	2%	CNF
4887	Kale, frozen, unprepared	Vegetables and Vegetable Products	0.18 mg	2%	CNF
4888	Cardoon, boiled, drained	Vegetables and Vegetable Products	0.18 mg	2%	CNF
4889	Cabbage, Chinese (pe-tsai), boiled, drained	Vegetables and Vegetable Products	0.18 mg	2%	CNF
4890	Raisin, seeded	Fruits and fruit juices	0.18 mg	2%	CNF
4891	Melon, cantaloupe, raw	Fruits and fruit juices	0.18 mg	2%	CNF
4892	Raspberry, frozen, sweetened	Fruits and fruit juices	0.18 mg	2%	CNF
4893	Pear, dried halves, sulphured, cooked, added sugar	Fruits and fruit juices	0.18 mg	2%	CNF
4894	Peach, dried halves, sulphured, cooked, no added sugar	Fruits and fruit juices	0.18 mg	2%	CNF
4895	Grapefruit juice, frozen concentrate, undiluted	Fruits and fruit juices	0.18 mg	2%	CNF
4896	Cherimoya, raw	Fruits and fruit juices	0.18 mg	2%	CNF
4897	Blackberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.18 mg	2%	CNF
4898	Soup, minestrone, ready-to-serve	Soups, Sauces and Gravies	0.18 mg	2%	CNF
4899	Lettuce, iceberg, raw	Vegetables and Vegetable Products	0.17 mg	2%	USDA_FF
4900	Onions, red, raw	Vegetables and Vegetable Products	0.17 mg	2%	USDA_FF

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Vegan foods high in Zinc

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