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 4901–4950 of 6,506 foods

#	Food	Category	Per 100 g	% DV	Source
4901	Beverages, fruit punch juice drink, frozen concentrate, prepared with water	Beverages	0.17 mg	2%	USDA_SR
4902	Guava sauce, cooked	Fruits and Fruit Juices	0.17 mg	2%	USDA_SR
4903	Sauce, barbecue	Soups, Sauces, and Gravies	0.17 mg	2%	USDA_SR
4904	Salad dressing, ranch dressing, regular	Fats and Oils	0.17 mg	2%	USDA_SR
4905	Babyfood, potatoes, toddler	Baby Foods	0.17 mg	2%	USDA_SR
4906	Cookies, fortune	Baked Products	0.17 mg	2%	USDA_SR
4907	Sauce, horseradish	Soups, Sauces, and Gravies	0.17 mg	2%	USDA_SR
4908	Sauce, barbecue, BULL'S-EYE, original	Soups, Sauces, and Gravies	0.17 mg	2%	USDA_SR
4909	Babyfood, dessert, fruit pudding, orange, strained	Baby Foods	0.17 mg	2%	USDA_SR
4910	Pumpkin, canned, with salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4911	Turnip greens, frozen, unprepared	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4912	Tomatoes, red, ripe, raw, year round average	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4913	Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4914	Cauliflower, frozen, unprepared	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4915	Cauliflower, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4916	Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4917	Squash, winter, acorn, cooked, baked, with salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4918	Purslane, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4919	Peppers, hot chili, red, canned, excluding seeds, solids and liquids	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4920	Sweet potato, cooked, candied, home-prepared	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4921	Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4922	Dock, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4923	Tomatoes, red, ripe, canned, stewed	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4924	Onions, raw	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4925	Cardoon, raw	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4926	Peaches, yellow, raw	Fruits and Fruit Juices	0.17 mg	2%	USDA_SR
4927	Nectarines, raw	Fruits and Fruit Juices	0.17 mg	2%	USDA_SR
4928	Melon balls, frozen	Fruits and Fruit Juices	0.17 mg	2%	USDA_SR
4929	Peppers, sweet, yellow, raw	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4930	Catsup, low sodium	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4931	Dock, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4932	Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4933	Squash, winter, acorn, cooked, baked, without salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4934	Purslane, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4935	Purslane, raw	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4936	Cucumber, peeled, raw	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4937	Peaches, dried, sulfured, stewed, with added sugar	Fruits and Fruit Juices	0.17 mg	2%	USDA_SR
4938	Puddings, tapioca, ready-to-eat, fat free	Sweets	0.17 mg	2%	USDA_SR
4939	Candies, HERSHEY'S SKOR Toffee Bar	Sweets	0.17 mg	2%	USDA_SR
4940	Carrots, baby, raw	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4941	Catsup	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4942	Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4943	Cauliflower, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4944	Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4945	Squash, winter, butternut, frozen, unprepared	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4946	Pumpkin, canned, without salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4947	Mustard spinach, (tendergreen), raw	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4948	Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
4949	Kumquats, raw	Fruits and Fruit Juices	0.17 mg	2%	USDA_SR
4950	Babyfood, vegetables, jarred, sweet potato, all stages	Babyfoods	0.17 mg	2%	CNF

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Vegan foods high in Zinc

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