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 5601–5650 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
5601	Potato puff, frozen, unprepared	Vegetables and Vegetable Products	0.26 mg	2%	CNF
5602	Parsnip, boiled, drained	Vegetables and Vegetable Products	0.26 mg	2%	CNF
5603	Carrot, canned, drained solids	Vegetables and Vegetable Products	0.26 mg	2%	CNF
5604	Sweet potato leaves, steamed	Vegetables and Vegetable Products	0.26 mg	2%	CNF
5605	Squash, summer, zucchini in tomato juice, canned	Vegetables and Vegetable Products	0.26 mg	2%	CNF
5606	Collards, frozen, unprepared	Vegetables and Vegetable Products	0.26 mg	2%	CNF
5607	Beans, snap (Italian, green or yellow), frozen, unprepared	Vegetables and Vegetable Products	0.26 mg	2%	CNF
5608	Soup, cream, potato, canned, condensed, water added	Soups, Sauces and Gravies	0.26 mg	2%	CNF
5609	Salad dressing, thousand island, commercial, regular	Fats and Oils	0.26 mg	2%	CNF
5610	Cabbage, napa, leaf, destemmed, raw	Vegetables and Vegetable Products	0.25 mg	2%	USDA_FF
5611	Lettuce, romaine, green, raw	Vegetables and Vegetable Products	0.25 mg	2%	USDA_FF
5612	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	0.25 mg	2%	USDA_FF
5613	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	0.25 mg	2%	USDA_FF
5614	SILK Unsweetened, soymilk	Legumes and Legume Products	0.25 mg	2%	USDA_SR
5615	SILK Plus Fiber, soymilk	Legumes and Legume Products	0.25 mg	2%	USDA_SR
5616	SILK Plus for Bone Health, soymilk	Legumes and Legume Products	0.25 mg	2%	USDA_SR
5617	SILK Plus Omega-3 DHA, soymilk	Legumes and Legume Products	0.25 mg	2%	USDA_SR
5618	SILK Vanilla, soymilk	Legumes and Legume Products	0.25 mg	2%	USDA_SR
5619	SILK Plain, soymilk	Legumes and Legume Products	0.25 mg	2%	USDA_SR
5620	Cake, pudding-type, white, unenriched, dry mix	Baked Products	0.25 mg	2%	USDA_SR
5621	Cake, yellow, commercially prepared, with vanilla frosting	Baked Products	0.25 mg	2%	USDA_SR
5622	Soup, cream of onion, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	0.25 mg	2%	USDA_SR
5623	SILK Light Chocolate, soymilk	Legumes and Legume Products	0.25 mg	2%	USDA_SR
5624	SILK Light Vanilla, soymilk	Legumes and Legume Products	0.25 mg	2%	USDA_SR
5625	SILK Light Plain, soymilk	Legumes and Legume Products	0.25 mg	2%	USDA_SR
5626	SILK Chocolate, soymilk	Legumes and Legume Products	0.25 mg	2%	USDA_SR
5627	Cream substitute, flavored, liquid	Dairy and Egg Products	0.25 mg	2%	USDA_SR
5628	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Breakfast Cereals	0.25 mg	2%	USDA_SR
5629	Soup, tomato bisque, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	0.25 mg	2%	USDA_SR
5630	Sauce, pizza, canned, ready-to-serve	Soups, Sauces, and Gravies	0.25 mg	2%	USDA_SR
5631	Cake, pudding-type, white, enriched, dry mix	Baked Products	0.25 mg	2%	USDA_SR
5632	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Legumes and Legume Products	0.25 mg	2%	USDA_SR
5633	Sauce, salsa, verde, ready-to-serve	Soups, Sauces, and Gravies	0.25 mg	2%	USDA_SR
5634	Blackberries, frozen, unsweetened	Fruits and Fruit Juices	0.25 mg	2%	USDA_SR
5635	Cherries, tart, dried, sweetened (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.25 mg	2%	USDA_SR
5636	Soup, tomato, canned, condensed, reduced sodium	Soups, Sauces, and Gravies	0.25 mg	2%	USDA_SR
5637	Salad dressing, mayonnaise, imitation, milk cream	Fats and Oils	0.25 mg	2%	USDA_SR
5638	Sauce, hot chile, sriracha, TUONG OT SRIRACHA	Soups, Sauces, and Gravies	0.25 mg	2%	USDA_SR
5639	Salad dressing, poppyseed, creamy	Fats and Oils	0.25 mg	2%	USDA_SR
5640	Cream, fluid, light whipping	Dairy and Egg Products	0.25 mg	2%	USDA_SR
5641	Potatoes, scalloped, dry mix, prepared with water, whole milk and butter	Vegetables and Vegetable Products	0.25 mg	2%	USDA_SR
5642	Nuts, chestnuts, european, boiled and steamed	Nut and Seed Products	0.25 mg	2%	USDA_SR
5643	Potatoes, frozen, whole, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.25 mg	2%	USDA_SR
5644	Peppers, sweet, red, raw	Vegetables and Vegetable Products	0.25 mg	2%	USDA_SR
5645	Potatoes, frozen, whole, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.25 mg	2%	USDA_SR
5646	Potatoes, hash brown, frozen, with butter sauce, unprepared	Vegetables and Vegetable Products	0.25 mg	2%	USDA_SR
5647	Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added	Vegetables and Vegetable Products	0.25 mg	2%	USDA_SR
5648	Cabbage, red, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.25 mg	2%	USDA_SR
5649	Salad dressing, blue or roquefort cheese, low calorie	Fats and Oils	0.25 mg	2%	USDA_SR
5650	Pepper, banana, raw	Vegetables and Vegetable Products	0.25 mg	2%	USDA_SR

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Vegetarian foods high in Zinc

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