Vegan foods high in Zinc (USDA Foundation)

Zinc supports immune function, wound healing, and DNA synthesis.

FDA daily value: 11 mg

Diet All Vegetarian Vegan
Source All Canadian (CNF) USDA SR Legacy USDA Foundation

Showing 1-50 of 291 foods.

# Food Category Per 100 g % DV
1 Seeds, pumpkin seeds (pepitas), raw Nut and Seed Products 6.34 mg 58%
2 Sesame butter, creamy Nut and Seed Products 6.04 mg 55%
3 Seeds, sunflower seed kernels, dry roasted, with salt added Nut and Seed Products 6.00 mg 55%
4 Wild rice, dry, raw Cereal Grains and Pasta 5.84 mg 53%
5 Nuts, pine nuts, raw Nut and Seed Products 5.71 mg 52%
6 Seeds, sunflower seed, kernel, raw Nut and Seed Products 5.58 mg 51%
7 Chia seeds, dry, raw Cereal Grains and Pasta 5.56 mg 51%
8 Einkorn, grain, dry, raw Cereal Grains and Pasta 5.23 mg 48%
9 Nuts, cashew nuts, raw Nut and Seed Products 5.07 mg 46%
10 Flaxseed, ground Nut and Seed Products 4.74 mg 43%
11 Khorasan, grain, dry, raw Cereal Grains and Pasta 4.46 mg 41%
12 Flour, soy, defatted Legumes and Legume Products 4.44 mg 40%
13 Sorghum bran, white, unenriched, dry, raw Cereal Grains and Pasta 4.40 mg 40%
14 Farro, pearled, dry, raw Cereal Grains and Pasta 3.97 mg 36%
15 Nuts, pecans, halves, raw Nut and Seed Products 3.93 mg 36%
16 Lentils, dry Legumes and Legume Products 3.86 mg 35%
17 Nuts, brazilnuts, raw Nut and Seed Products 3.82 mg 35%
18 Beans, Dry, Medium Red (0% moisture) Legumes and Legume Products 3.82 mg 35%
19 Beans, Dry, Medium Red (0% moisture) Legumes and Legume Products 3.82 mg 35%
20 Flour, soy, full-fat Legumes and Legume Products 3.75 mg 34%
21 Beans, Dry, Brown (0% moisture) Legumes and Legume Products 3.71 mg 34%
22 Beans, Dry, Brown (0% moisture) Legumes and Legume Products 3.71 mg 34%
23 Flour, coconut Nut and Seed Products 3.70 mg 34%
24 Blackeye pea, dry Legumes and Legume Products 3.65 mg 33%
25 Flour, spelt, whole grain Cereal Grains and Pasta 3.59 mg 33%
26 Beans, Dry, Small White (0% moisture) Legumes and Legume Products 3.54 mg 32%
27 Beans, Dry, Small White (0% moisture) Legumes and Legume Products 3.54 mg 32%
28 Beans, Dry, Light Red Kidney (0% moisture) Legumes and Legume Products 3.50 mg 32%
29 Beans, Dry, Tan (0% moisture) Legumes and Legume Products 3.50 mg 32%
30 Beans, Dry, Light Red Kidney (0% moisture) Legumes and Legume Products 3.50 mg 32%
31 Beans, Dry, Tan (0% moisture) Legumes and Legume Products 3.50 mg 32%
32 Beans, Dry, Great Northern (0% moisture) Legumes and Legume Products 3.45 mg 31%
33 Beans, Dry, Great Northern (0% moisture) Legumes and Legume Products 3.45 mg 31%
34 Beans, Dry, Pinto (0% moisture) Legumes and Legume Products 3.43 mg 31%
35 Beans, Dry, Pinto (0% moisture) Legumes and Legume Products 3.43 mg 31%
36 Beans, Dry, Flor de Mayo (0% moisture) Legumes and Legume Products 3.42 mg 31%
37 Beans, Dry, Flor de Mayo (0% moisture) Legumes and Legume Products 3.42 mg 31%
38 Beans, Dry, Black (0% moisture) Legumes and Legume Products 3.37 mg 31%
39 Beans, Dry, Black (0% moisture) Legumes and Legume Products 3.37 mg 31%
40 Beans, Dry, Carioca (0% moisture) Legumes and Legume Products 3.36 mg 31%
41 Beans, Dry, Carioca (0% moisture) Legumes and Legume Products 3.36 mg 31%
42 Beans, Dry, Navy (0% moisture) Legumes and Legume Products 3.31 mg 30%
43 Beans, Dry, Navy (0% moisture) Legumes and Legume Products 3.31 mg 30%
44 Beans, Dry, Dark Red Kidney (0% moisture) Legumes and Legume Products 3.29 mg 30%
45 Beans, Dry, Dark Red Kidney (0% moisture) Legumes and Legume Products 3.29 mg 30%
46 Beans, Dry, Pink (0% moisture) Legumes and Legume Products 3.26 mg 30%
47 Beans, Dry, Pink (0% moisture) Legumes and Legume Products 3.26 mg 30%
48 Flour, whole wheat, unenriched Cereal Grains and Pasta 3.24 mg 29%
49 Beans, Dry, Light Tan (0% moisture) Legumes and Legume Products 3.23 mg 29%
50 Beans, Dry, Light Tan (0% moisture) Legumes and Legume Products 3.23 mg 29%

Related nutrients

Calcium Iron Magnesium Phosphorus Potassium Sodium Copper Manganese Selenium

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