Vegetarian 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 1–50 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
1	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	Breakfast Cereals	64.33 mg	585%	USDA_SR
2	Incaparina, dry mix (corn and soy flours), unprepared	Breakfast Cereals	23.00 mg	209%	USDA_SR
3	Beverages, nutritional shake mix, high protein, powder	Beverages	18.75 mg	170%	USDA_SR
4	Beverages, high protein powder	Beverages	18.75 mg	170%	CNF
5	Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal	Breakfast Cereals	17.98 mg	163%	USDA_SR
6	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds	Breakfast Cereals	17.87 mg	162%	USDA_SR
7	Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon	Baby Foods	17.46 mg	159%	USDA_SR
8	Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan	Beverages	17.31 mg	157%	USDA_SR
9	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,	Beverages	17.29 mg	157%	USDA_SR
10	Cereals ready-to-eat, RALSTON Corn Biscuits	Breakfast Cereals	17.13 mg	156%	USDA_SR
11	Cereals ready-to-eat, wheat germ, toasted, plain	Breakfast Cereals	16.67 mg	152%	USDA_SR
12	Grains, wheat germ, toasted, plain	Cereals, Grains and Pasta	16.67 mg	152%	CNF
13	Cereals ready-to-eat, QUAKER, Christmas Crunch	Breakfast Cereals	16.36 mg	149%	USDA_SR
14	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH	Breakfast Cereals	16.16 mg	147%	USDA_SR
15	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Breakfast Cereals	16.01 mg	146%	USDA_SR
16	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES	Breakfast Cereals	15.56 mg	141%	USDA_SR
17	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch	Breakfast Cereals	15.42 mg	140%	USDA_SR
18	Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	Dairy and Egg Products	15.40 mg	140%	USDA_SR
19	Instant breakfast, powder, chocolate, sugar-free, with artificial sweetener	Beverages	15.40 mg	140%	CNF
20	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Breakfast Cereals	15.30 mg	139%	USDA_SR
21	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Breakfast Cereals	15.29 mg	139%	USDA_SR
22	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH	Breakfast Cereals	15.29 mg	139%	USDA_SR
23	Peanut butter, chunky, vitamin and mineral fortified	Legumes and Legume Products	15.10 mg	137%	USDA_SR
24	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Breakfast Cereals	14.68 mg	133%	USDA_SR
25	Peanut butter, smooth, vitamin and mineral fortified	Legumes and Legume Products	14.40 mg	131%	USDA_SR
26	Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat	Baby Foods	14.15 mg	129%	USDA_SR
27	Cereal, ready to eat, Honey Nut O's, Selection	Breakfast cereals	14.05 mg	128%	CNF
28	Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES	Breakfast Cereals	13.94 mg	127%	USDA_SR
29	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ	Breakfast Cereals	13.88 mg	126%	USDA_SR
30	Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal	Breakfast Cereals	13.82 mg	126%	USDA_SR
31	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Breakfast Cereals	13.78 mg	125%	USDA_SR
32	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Breakfast Cereals	13.78 mg	125%	USDA_SR
33	Beverages, OVALTINE, Classic Malt powder	Beverages	13.64 mg	124%	USDA_SR
34	Beverages, chocolate powder, no sugar added	Beverages	13.64 mg	124%	USDA_SR
35	Beverages, OVALTINE, chocolate malt powder	Beverages	13.64 mg	124%	USDA_SR
36	Beverages, rich chocolate, powder	Beverages	13.64 mg	124%	USDA_SR
37	Beverage mix, chocolate flavour, powder, no added sugar	Beverages	13.64 mg	124%	CNF
38	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar	Snacks	13.57 mg	123%	USDA_SR
39	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	Breakfast Cereals	13.47 mg	122%	USDA_SR
40	Cereal, ready to eat, Toasted Oats, Selection	Breakfast cereals	13.46 mg	122%	CNF
41	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Breakfast Cereals	13.40 mg	122%	USDA_SR
42	Cereals ready-to-eat, RALSTON TASTEEOS	Breakfast Cereals	13.39 mg	122%	USDA_SR
43	Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS	Breakfast Cereals	12.93 mg	118%	USDA_SR
44	Cereals ready-to-eat, QUAKER, KING VITAMAN	Breakfast Cereals	12.71 mg	116%	USDA_SR
45	Babyfood, cereal, oatmeal, dry fortified	Baby Foods	12.68 mg	115%	USDA_SR
46	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Breakfast Cereals	12.50 mg	114%	USDA_SR
47	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Breakfast Cereals	12.50 mg	114%	USDA_SR
48	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Breakfast Cereals	12.50 mg	114%	USDA_SR
49	Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS	Breakfast Cereals	12.50 mg	114%	USDA_SR
50	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Breakfast Cereals	12.50 mg	114%	USDA_SR

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Vegetarian foods high in Zinc

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