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 5751–5800 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
5751	Milk, fluid, buttermilk, cultured, 2% M.F.	Dairy and Egg Products	0.24 mg	2%	CNF
5752	Pie crust, cookie-type, vanilla wafer, homemade, chilled	Baked Products	0.24 mg	2%	CNF
5753	Cookie, sugar, refrigerated dough	Baked Products	0.24 mg	2%	CNF
5754	Rutabaga (swede), raw	Vegetables and Vegetable Products	0.24 mg	2%	CNF
5755	Carrot, raw	Vegetables and Vegetable Products	0.24 mg	2%	CNF
5756	Beans, snap (Italian, green or yellow), raw	Vegetables and Vegetable Products	0.24 mg	2%	CNF
5757	Potato, mashed, dehydrated, granules without milk, prepared with whole milk and margarine	Vegetables and Vegetable Products	0.24 mg	2%	CNF
5758	Beans, snap (Italian, green or yellow), frozen, boiled, with salt	Vegetables and Vegetable Products	0.24 mg	2%	CNF
5759	Kale, scotch, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%	CNF
5760	Yam, raw	Vegetables and Vegetable Products	0.24 mg	2%	CNF
5761	Squash, summer, scallop, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%	CNF
5762	Potato, au gratin, dry mix, prepared with water, whole milk and butter	Vegetables and Vegetable Products	0.24 mg	2%	CNF
5763	Potato, mashed, dehydrated, granules with milk, water and margarine added	Vegetables and Vegetable Products	0.24 mg	2%	CNF
5764	Pokeberry shoots, raw	Vegetables and Vegetable Products	0.24 mg	2%	CNF
5765	Kale, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%	CNF
5766	Cowpeas, leafy tips, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%	CNF
5767	Cowpeas, young pods with seeds, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%	CNF
5768	Brussels sprouts, frozen, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%	CNF
5769	Beans, snap (Italian, green or yellow), frozen, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%	CNF
5770	Tangerine (mandarin), canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.24 mg	2%	CNF
5771	Fig, dried, cooked	Fruits and fruit juices	0.24 mg	2%	CNF
5772	Apricot, dried, sulphured, cooked, added sugar	Fruits and fruit juices	0.24 mg	2%	CNF
5773	Cream, whipping, 35% M.F.	Dairy and Egg Products	0.24 mg	2%	CNF
5774	Carrots, mature, raw	Vegetables and Vegetable Products	0.24 mg	2%	USDA_FF
5775	Cauliflower, raw	Vegetables and Vegetable Products	0.23 mg	2%	USDA_FF
5776	Peaches, yellow, raw	Fruits and Fruit Juices	0.23 mg	2%	USDA_FF
5777	Pie, fried pies, lemon	Baked Products	0.23 mg	2%	USDA_SR
5778	Bread, stuffing, dry mix, prepared	Baked Products	0.23 mg	2%	USDA_SR
5779	Soy sauce made from hydrolyzed vegetable protein	Legumes and Legume Products	0.23 mg	2%	USDA_SR
5780	Currants, red and white, raw	Fruits and Fruit Juices	0.23 mg	2%	USDA_SR
5781	Cereals, farina, enriched, cooked with water, with salt	Breakfast Cereals	0.23 mg	2%	USDA_SR
5782	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Legumes and Legume Products	0.23 mg	2%	USDA_SR
5783	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Legumes and Legume Products	0.23 mg	2%	USDA_SR
5784	Pie, fried pies, cherry	Baked Products	0.23 mg	2%	USDA_SR
5785	Guavas, common, raw	Fruits and Fruit Juices	0.23 mg	2%	USDA_SR
5786	Pie, fried pies, fruit	Baked Products	0.23 mg	2%	USDA_SR
5787	Bread, stuffing, cornbread, dry mix, prepared	Baked Products	0.23 mg	2%	USDA_SR
5788	Cream substitute, flavored, powdered	Dairy and Egg Products	0.23 mg	2%	USDA_SR
5789	Cookies, gluten-free, vanilla sandwich, with creme filling	Baked Products	0.23 mg	2%	USDA_SR
5790	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Breakfast Cereals	0.23 mg	2%	USDA_SR
5791	Soup, chunky vegetable, canned, ready-to-serve	Soups, Sauces, and Gravies	0.23 mg	2%	USDA_SR
5792	Babyfood, vegetables, corn, creamed, junior	Baby Foods	0.23 mg	2%	USDA_SR
5793	Sauce, hot chile, sriracha, CHA! BY TEXAS PETE	Soups, Sauces, and Gravies	0.23 mg	2%	USDA_SR
5794	Babyfood, banana with mixed berries, strained	Baby Foods	0.23 mg	2%	USDA_SR
5795	Babyfood, fruit, banana and strawberry, junior	Baby Foods	0.23 mg	2%	USDA_SR
5796	Syrups, table blends, pancake, with 2% maple, with added potassium	Sweets	0.23 mg	2%	USDA_SR
5797	Pumpkin, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
5798	Beets, harvard, canned, solids and liquids	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
5799	Turnip greens, canned, solids and liquids	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
5800	Collards, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR

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Vegetarian foods high in Zinc

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