Vegetarian foods high in Zinc (Canadian (CNF))

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 451–500 of 3,496 foods

#	Food	Category	Per 100 g	% DV
451	Cracker, crispbread, rye	Baked Products	2.39 mg	22%
452	Cheese, brie	Dairy and Egg Products	2.38 mg	22%
453	Cheese, camembert	Dairy and Egg Products	2.38 mg	22%
454	Spices, pumpkin pie spice	Spices and Herbs	2.37 mg	22%
455	Pasta, macaroni (elbow), whole wheat, dry	Cereals, Grains and Pasta	2.37 mg	22%
456	Pasta, spaghetti, whole-wheat, dry	Cereals, Grains and Pasta	2.37 mg	22%
457	Cereal, ready to eat, Raisin Bran, Kellogg's	Breakfast cereals	2.37 mg	22%
458	Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's	Breakfast cereals	2.37 mg	22%
459	Cheese, processed product, cheddar, slices	Dairy and Egg Products	2.36 mg	21%
460	Cheese, processed product, Swiss, slices	Dairy and Egg Products	2.36 mg	21%
461	Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, dry, Quaker	Breakfast cereals	2.35 mg	21%
462	Nuts, pistachio nuts, dry roasted, salted	Nuts and Seeds	2.34 mg	21%
463	Nuts, pistachio nuts, dry roasted	Nuts and Seeds	2.34 mg	21%
464	Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, dry, Quaker	Breakfast cereals	2.33 mg	21%
465	Spices, cloves, ground	Spices and Herbs	2.32 mg	21%
466	Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path	Breakfast cereals	2.32 mg	21%
467	Beans, great northern, raw	Legumes and Legume Products	2.31 mg	21%
468	Cereal, ready to eat, Life, Quaker	Breakfast cereals	2.31 mg	21%
469	Vermicelli, made from soy, cooked	Legumes and Legume Products	2.30 mg	21%
470	Cereal, ready to eat, Alpen: low fat, unsalted, without sugar, Weetabix	Breakfast cereals	2.30 mg	21%
471	Candies, bars / chips, milk chocolate, plain	Sweets	2.30 mg	21%
472	Spices, mace, ground	Spices and Herbs	2.30 mg	21%
473	Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted	Baked Products	2.30 mg	21%
474	Candies, bars, milk chocolate with rice cereal	Sweets	2.29 mg	21%
475	Beans, baked, canned, plain or vegetarian	Legumes and Legume Products	2.28 mg	21%
476	Beans, pinto, raw	Legumes and Legume Products	2.28 mg	21%
477	Babyfood, cereal, oat, dry	Babyfoods	2.28 mg	21%
478	Babyfood, cereal, soya, with fruit, dry	Babyfoods	2.27 mg	21%
479	Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills	Breakfast cereals	2.26 mg	21%
480	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments, vegetables and mayonnaise	Fast Foods	2.26 mg	21%
481	Grains, corn flour, blue, whole-grain	Cereals, Grains and Pasta	2.24 mg	20%
482	Lemon grass (citronella), raw	Vegetables and Vegetable Products	2.23 mg	20%
483	Snacks, rice cakes, brown rice, corn	Snacks	2.22 mg	20%
484	Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills	Breakfast cereals	2.22 mg	20%
485	Fast foods, sandwiches and burgers, steak sandwich	Fast Foods	2.22 mg	20%
486	Bread, whole grain (whole-wheat), +seeds and bran, commercial	Baked Products	2.22 mg	20%
487	Cheese, processed product, mozzarella, slices	Dairy and Egg Products	2.21 mg	20%
488	Cereal, hot, oats, instant: golden honey with bran, dry, Quaker	Breakfast cereals	2.21 mg	20%
489	Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments	Fast Foods	2.21 mg	20%
490	Grains, corn, yellow, field, dry	Cereals, Grains and Pasta	2.21 mg	20%
491	Fast foods, breakfast, bagel, with breakfast steak, egg, cheese, and condiments	Fast Foods	2.21 mg	20%
492	Nuts, filberts or hazelnuts, dried, blanched	Nuts and Seeds	2.20 mg	20%
493	Nuts, pistachio nuts, raw	Nuts and Seeds	2.20 mg	20%
494	Cereal, ready to eat, Alpen (muesli), Weetabix	Breakfast cereals	2.20 mg	20%
495	Beans, black turtle, mature seeds, raw	Legumes and Legume Products	2.20 mg	20%
496	Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted	Baked Products	2.20 mg	20%
497	Fast foods, sandwiches and burgers, donair or gyro sandwich	Fast Foods	2.19 mg	20%
498	Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments and vegetables	Fast Foods	2.18 mg	20%
499	Cereal, ready to eat, Shreddies, Post	Breakfast cereals	2.18 mg	20%
500	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments and vegetables	Fast Foods	2.17 mg	20%

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Vegetarian foods high in Zinc (Canadian (CNF))

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