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 5651–5700 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
5651	Beans, snap, green, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.25 mg	2%	USDA_SR
5652	Mustard greens, raw	Vegetables and Vegetable Products	0.25 mg	2%	USDA_SR
5653	Beans, snap, green, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.25 mg	2%	USDA_SR
5654	Orange peel, raw	Fruits and Fruit Juices	0.25 mg	2%	USDA_SR
5655	Salad dressing, green goddess, regular	Fats and Oils	0.25 mg	2%	USDA_SR
5656	Rose Hips, wild (Northern Plains Indians)	American Indian/Alaska Native Foods	0.25 mg	2%	USDA_SR
5657	Agave, cooked (Southwest)	American Indian/Alaska Native Foods	0.25 mg	2%	USDA_SR
5658	Rice noodles, cooked	Cereal Grains and Pasta	0.25 mg	2%	USDA_SR
5659	Nopales, raw	Vegetables and Vegetable Products	0.25 mg	2%	USDA_SR
5660	Cabbage, red, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.25 mg	2%	USDA_SR
5661	Prunes, dehydrated (low-moisture), stewed	Fruits and Fruit Juices	0.25 mg	2%	USDA_SR
5662	Lemon peel, raw	Fruits and Fruit Juices	0.25 mg	2%	USDA_SR
5663	Plant-based beverage, cashew, enriched, unsweetened	Beverages	0.25 mg	2%	CNF
5664	Plant-based beverage, coconut, enriched, unsweetened	Beverages	0.25 mg	2%	CNF
5665	Soup, tomato and red pepper, ready-to-serve, low sodium	Soups, Sauces and Gravies	0.25 mg	2%	CNF
5666	Soy sauce (made with hydrolyzed vegetable protein), reduced sodium	Legumes and Legume Products	0.25 mg	2%	CNF
5667	Cherries, tart, dried, sweetened	Fruits and fruit juices	0.25 mg	2%	CNF
5668	Salad dressing, poppyseed, creamy	Fats and Oils	0.25 mg	2%	CNF
5669	Sauce, salsa, verde, ready-to-serve	Soups, Sauces and Gravies	0.25 mg	2%	CNF
5670	Potato, whole, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.25 mg	2%	CNF
5671	Cabbage, red, boiled, drained, with salt	Vegetables and Vegetable Products	0.25 mg	2%	CNF
5672	Cereal, ready-to-eat, amaranth flakes	Breakfast cereals	0.25 mg	2%	CNF
5673	Rose hips, wild, native	Fruits and fruit juices	0.25 mg	2%	CNF
5674	Cream, substitute, flavoured, liquid	Dairy and Egg Products	0.25 mg	2%	CNF
5675	Agave, cooked	Vegetables and Vegetable Products	0.25 mg	2%	CNF
5676	Sauce, pizza, canned, ready-to-serve	Vegetables and Vegetable Products	0.25 mg	2%	CNF
5677	Salad dressing, blue or roquefort cheese, low calorie	Fats and Oils	0.25 mg	2%	CNF
5678	Salad dressing, green goddess, regular	Fats and Oils	0.25 mg	2%	CNF
5679	Sauce, adobo fresco	Soups, Sauces and Gravies	0.25 mg	2%	CNF
5680	Soup, cream, onion, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.25 mg	2%	CNF
5681	Soup, cream, celery, canned, condensed, 2% M.F. milk added	Soups, Sauces and Gravies	0.25 mg	2%	CNF
5682	Pasta, rice noodles, cooked	Cereals, Grains and Pasta	0.25 mg	2%	CNF
5683	Pepper, banana, raw	Vegetables and Vegetable Products	0.25 mg	2%	CNF
5684	Cake, yellow, commercial, with vanilla (white) icing (frosting)	Baked Products	0.25 mg	2%	CNF
5685	Cake, white, pudding-type, dry mix, unprepared	Baked Products	0.25 mg	2%	CNF
5686	Coffee, instant, with sugar, cappucino flavour, powder	Beverages	0.25 mg	2%	CNF
5687	Nuts, European chestnuts (sweet), boiled and steamed	Nuts and Seeds	0.25 mg	2%	CNF
5688	Pepper, sweet, red, raw	Vegetables and Vegetable Products	0.25 mg	2%	CNF
5689	Potato, scalloped, dry mix, prepared with water, whole milk and butter	Vegetables and Vegetable Products	0.25 mg	2%	CNF
5690	Beans, snap (Italian, green or yellow), boiled, drained	Vegetables and Vegetable Products	0.25 mg	2%	CNF
5691	Nopales (prickly pear), raw	Vegetables and Vegetable Products	0.25 mg	2%	CNF
5692	Potato, whole, frozen, boiled, drained	Vegetables and Vegetable Products	0.25 mg	2%	CNF
5693	Potato, hashed brown, frozen, with butter sauce, unprepared	Vegetables and Vegetable Products	0.25 mg	2%	CNF
5694	Potato, mashed, dehydrated, granules without milk, whole milk and butter added	Vegetables and Vegetable Products	0.25 mg	2%	CNF
5695	Mustard greens, raw	Vegetables and Vegetable Products	0.25 mg	2%	CNF
5696	Cabbage, red, boiled, drained	Vegetables and Vegetable Products	0.25 mg	2%	CNF
5697	Prune, dehydrated (low moisture), cooked	Fruits and fruit juices	0.25 mg	2%	CNF
5698	Orange peel, raw	Fruits and fruit juices	0.25 mg	2%	CNF
5699	Lemon peel, raw	Fruits and fruit juices	0.25 mg	2%	CNF
5700	Blackberry, frozen, unsweetened	Fruits and fruit juices	0.25 mg	2%	CNF

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Vegetarian foods high in Zinc

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