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 5551–5600 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
5551	Soup, cheese, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.26 mg	2%	USDA_SR
5552	Bread, gluten-free, white, made with potato extract, rice starch, and rice flour	Baked Products	0.26 mg	2%	USDA_SR
5553	Butter, light, stick, with salt	Fats and Oils	0.26 mg	2%	USDA_SR
5554	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Breakfast Cereals	0.26 mg	2%	USDA_SR
5555	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Breakfast Cereals	0.26 mg	2%	USDA_SR
5556	Soup, cream of potato, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.26 mg	2%	USDA_SR
5557	Doughnuts, french crullers, glazed	Baked Products	0.26 mg	2%	USDA_SR
5558	MORI-NU, Tofu, silken, lite extra firm	Legumes and Legume Products	0.26 mg	2%	USDA_SR
5559	Soymilk, original and vanilla, with added calcium, vitamins A and D	Legumes and Legume Products	0.26 mg	2%	USDA_SR
5560	Butter, light, stick, without salt	Fats and Oils	0.26 mg	2%	USDA_SR
5561	Babyfood, vegetables, garden vegetable, strained	Baby Foods	0.26 mg	2%	USDA_SR
5562	Beverages, coffee, ready to drink, milk based, sweetened	Beverages	0.26 mg	2%	USDA_SR
5563	Beverages, coffee, ready to drink, vanilla, light, milk based, sweetened	Beverages	0.26 mg	2%	USDA_SR
5564	Salad dressing, thousand island, commercial, regular	Fats and Oils	0.26 mg	2%	USDA_SR
5565	Soup, broccoli cheese, canned, condensed, commercial	Soups, Sauces, and Gravies	0.26 mg	2%	USDA_SR
5566	Parsnips, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
5567	Beets, pickled, canned, solids and liquids	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
5568	Collards, frozen, chopped, unprepared	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
5569	Carrots, canned, regular pack, drained solids	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
5570	Sweet potato leaves, cooked, steamed, with salt	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
5571	Peppers, hot chili, red, raw	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
5572	Potato puffs, frozen, unprepared	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
5573	Parsnips, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
5574	Beans, snap, green, frozen, all styles, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
5575	Couscous, cooked	Cereal Grains and Pasta	0.26 mg	2%	USDA_SR
5576	Peppers, serrano, raw	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
5577	Beans, snap, yellow, frozen, all styles, unprepared	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
5578	Sweet potato leaves, cooked, steamed, without salt	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
5579	Carrots, canned, no salt added, drained solids	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
5580	Squash, summer, zucchini, italian style, canned	Vegetables and Vegetable Products	0.26 mg	2%	USDA_SR
5581	Babyfood, dessert, banana yogurt, strained	Baby Foods	0.26 mg	2%	USDA_SR
5582	Fruit syrup	Sweets	0.26 mg	2%	USDA_SR
5583	Maraschino cherries, canned, drained	Fruits and Fruit Juices	0.26 mg	2%	USDA_SR
5584	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Baked Products	0.26 mg	2%	USDA_SR
5585	Babyfood, vegetables and fruit, zucchini and apple	Babyfoods	0.26 mg	2%	CNF
5586	Cake, white, pudding-type, dry mix, prepared, with chocolate icing	Baked Products	0.26 mg	2%	CNF
5587	Potato, mashed, prepared from flakes without milk, 2% milk and margarine added	Vegetables and Vegetable Products	0.26 mg	2%	CNF
5588	Sweet potato leaves, steamed, with salt	Vegetables and Vegetable Products	0.26 mg	2%	CNF
5589	Parsnip, boiled, drained, with salt	Vegetables and Vegetable Products	0.26 mg	2%	CNF
5590	Carrot, canned, drained solids, unsalted	Vegetables and Vegetable Products	0.26 mg	2%	CNF
5591	Candied, maraschino cherries, jar, drained	Sweets	0.26 mg	2%	CNF
5592	Soup, cream, mushroom, ready-to-serve, reduced sodium	Soups, Sauces and Gravies	0.26 mg	2%	CNF
5593	Soup, broccoli cheese, canned, condensed	Soups, Sauces and Gravies	0.26 mg	2%	CNF
5594	Butter, light, unsalted	Dairy and Egg Products	0.26 mg	2%	CNF
5595	Butter, light, salted	Dairy and Egg Products	0.26 mg	2%	CNF
5596	Tofu, silken, light, extra firm	Legumes and Legume Products	0.26 mg	2%	CNF
5597	Pepper, serrano, raw	Vegetables and Vegetable Products	0.26 mg	2%	CNF
5598	Grains, couscous, cooked	Cereals, Grains and Pasta	0.26 mg	2%	CNF
5599	Doughnut (donut), French cruller, glazed	Baked Products	0.26 mg	2%	CNF
5600	Beets, pickled, canned, solids and liquid	Vegetables and Vegetable Products	0.26 mg	2%	CNF

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Vegetarian foods high in Zinc

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