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 501–550 of 3,496 foods

#	Food	Category	Per 100 g	% DV
501	Snacks, popcorn, microwave, butter flavour	Snacks	2.16 mg	20%
502	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and special sauce	Fast Foods	2.16 mg	20%
503	Quesadilla with cheese	Mixed Dishes	2.16 mg	20%
504	Spices, nutmeg, ground	Spices and Herbs	2.15 mg	20%
505	Cracker, whole wheat, low sodium	Baked Products	2.15 mg	20%
506	Cereal, ready to eat, Special K, Kellogg's	Breakfast cereals	2.14 mg	19%
507	Snacks, corn-based, extruded, puffs or twists, cheese, baked, low fat	Snacks	2.14 mg	19%
508	Radish, oriental (daikon), dried	Vegetables and Vegetable Products	2.13 mg	19%
509	Grains, barley, pearled, dry	Cereals, Grains and Pasta	2.13 mg	19%
510	Peanuts, Spanish, raw	Legumes and Legume Products	2.12 mg	19%
511	Candies, chocolate, dark, not further specified	Sweets	2.11 mg	19%
512	Cheese, processed product, cheddar, loaf	Dairy and Egg Products	2.11 mg	19%
513	Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added	Vegetables and Vegetable Products	2.10 mg	19%
514	Pie crust, cookie-type, chocolate, ready-to-serve	Baked Products	2.10 mg	19%
515	Cheese, limburger	Dairy and Egg Products	2.10 mg	19%
516	Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added	Vegetables and Vegetable Products	2.10 mg	19%
517	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and vegetables	Fast Foods	2.10 mg	19%
518	Cheese, roquefort (blue)	Dairy and Egg Products	2.08 mg	19%
519	Mozzarella sticks, fried	Mixed Dishes	2.07 mg	19%
520	Cereal, ready to eat, Kashi: GoLean Crunch, Kashi	Breakfast cereals	2.07 mg	19%
521	Bread, sprouted wheat with added calcium and vitamin D, commercial	Baked Products	2.07 mg	19%
522	Babyfood, cereal, mixed grain, with milk powder and fruit, dry	Babyfoods	2.06 mg	19%
523	Grains, barley, malt flour	Cereals, Grains and Pasta	2.06 mg	19%
524	Nuts, coconut meat, desiccated, toasted	Nuts and Seeds	2.05 mg	19%
525	Cereal, ready to eat, Cinnamon Toast Crunch, General Mills	Breakfast cereals	2.05 mg	19%
526	Cereal, ready to eat, Honeycomb, Post	Breakfast cereals	2.04 mg	19%
527	Nuts, coconut meat, desiccated, creamed	Nuts and Seeds	2.04 mg	19%
528	Mushroom, morel, raw	Vegetables and Vegetable Products	2.03 mg	18%
529	Babyfood, cereal, ready to eat, 'O' shaped	Babyfoods	2.03 mg	18%
530	Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's	Baked Products	2.02 mg	18%
531	Candies, milk chocolate coated coffee beans	Sweets	2.02 mg	18%
532	Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker	Breakfast cereals	2.02 mg	18%
533	Fast foods, hot dog, plain	Fast Foods	2.02 mg	18%
534	Grains, rice, brown, long-grain, dry	Cereals, Grains and Pasta	2.02 mg	18%
535	Grains, rice, brown, medium-grain, dry	Cereals, Grains and Pasta	2.02 mg	18%
536	Roll, dinner, whole wheat	Baked Products	2.01 mg	18%
537	Cracker, melba toast, plain, unsalted	Baked Products	2.01 mg	18%
538	Nuts, coconut meat, desiccated, unsweetened	Nuts and Seeds	2.01 mg	18%
539	Cracker, melba toast, plain	Baked Products	2.01 mg	18%
540	Snacks, popcorn, cheese flavour	Snacks	2.01 mg	18%
541	Candies, chocolate, dark, 45-59% cacao solids	Sweets	2.01 mg	18%
542	Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker	Breakfast cereals	2.00 mg	18%
543	Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial	Baked Products	2.00 mg	18%
544	Bread, whole grain (whole-wheat), commercial, toasted	Baked Products	2.00 mg	18%
545	Bread, oat (includes oatmeal and oat bran), commercial, toasted	Baked Products	2.00 mg	18%
546	Babyfood, cereal, mixed grain, with milk powder, dry	Babyfoods	2.00 mg	18%
547	Peanuts, Spanish, oil-roasted, salted	Legumes and Legume Products	2.00 mg	18%
548	Chili with beans, canned	Legumes and Legume Products	2.00 mg	18%
549	Peanuts, Spanish, oil-roasted	Legumes and Legume Products	2.00 mg	18%
550	Beans, chili, barbecue, ranch style, cooked	Legumes and Legume Products	2.00 mg	18%

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Vegetarian foods high in Zinc (Canadian (CNF))

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