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 5801–5850 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
5801	Cabbage, savoy, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
5802	Tomato products, canned, sauce, with onions	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
5803	Cabbage, chinese (pe-tsai), raw	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
5804	Eggplant, pickled	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
5805	Pickles, chowchow, with cauliflower onion mustard, sweet	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
5806	Taro, raw	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
5807	Mustard greens, frozen, unprepared	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
5808	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
5809	Syrups, table blends, pancake, with 2% maple	Sweets	0.23 mg	2%	USDA_SR
5810	Puddings, vanilla, ready-to-eat, fat free	Sweets	0.23 mg	2%	USDA_SR
5811	Collards, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
5812	Cabbage, savoy, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
5813	Beets, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
5814	Pumpkin, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
5815	Cress, garden, raw	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
5816	Plantains, green, fried	Fruits and Fruit Juices	0.23 mg	2%	USDA_SR
5817	Turnip greens, canned, no salt added	Vegetables and Vegetable Products	0.23 mg	2%	USDA_SR
5818	Lemon juice from concentrate, bottled, REAL LEMON	Fruits and Fruit Juices	0.23 mg	2%	USDA_SR
5819	Plantain, green, fried	Fruits and fruit juices	0.23 mg	2%	CNF
5820	Pumpkin, boiled, drained, with salt	Vegetables and Vegetable Products	0.23 mg	2%	CNF
5821	Cabbage, savoy, boiled, drained, with salt	Vegetables and Vegetable Products	0.23 mg	2%	CNF
5822	Cream, substitute, flavoured, powdered	Dairy and Egg Products	0.23 mg	2%	CNF
5823	Dessert, pudding, vanilla, ready-to-eat, fat free	Sweets	0.23 mg	2%	CNF
5824	Turnip greens, canned, unsalted	Vegetables and Vegetable Products	0.23 mg	2%	CNF
5825	Eggplant, pickled	Vegetables and Vegetable Products	0.23 mg	2%	CNF
5826	Pickles, chowchow, with cauliflower onion mustard, sweet	Vegetables and Vegetable Products	0.23 mg	2%	CNF
5827	Cereal, hot, Red River, prepared, Robin Hood	Breakfast cereals	0.23 mg	2%	CNF
5828	Sweets, syrups, table blends, pancake, with 2% maple	Sweets	0.23 mg	2%	CNF
5829	Pie, fried, lemon	Baked Products	0.23 mg	2%	CNF
5830	Pie, fried, cherry	Baked Products	0.23 mg	2%	CNF
5831	Pie, fried, fruit (apple, blueberry, peach, strawberry)	Baked Products	0.23 mg	2%	CNF
5832	Bread stuffing, cornbread, dry mix, prepared	Baked Products	0.23 mg	2%	CNF
5833	Soy sauce (made with hydrolyzed vegetable protein)	Legumes and Legume Products	0.23 mg	2%	CNF
5834	Beets, harvard, canned, solids and liquid	Vegetables and Vegetable Products	0.23 mg	2%	CNF
5835	Pumpkin, boiled, drained	Vegetables and Vegetable Products	0.23 mg	2%	CNF
5836	Collards, boiled, drained, with salt	Vegetables and Vegetable Products	0.23 mg	2%	CNF
5837	Turnip greens, canned, solids and liquid	Vegetables and Vegetable Products	0.23 mg	2%	CNF
5838	Tomato products, canned, sauce, with onions	Vegetables and Vegetable Products	0.23 mg	2%	CNF
5839	Taro, raw	Vegetables and Vegetable Products	0.23 mg	2%	CNF
5840	Mustard greens, frozen, unprepared	Vegetables and Vegetable Products	0.23 mg	2%	CNF
5841	Lettuce, cos or romaine	Vegetables and Vegetable Products	0.23 mg	2%	CNF
5842	Cress, garden, raw	Vegetables and Vegetable Products	0.23 mg	2%	CNF
5843	Collards, boiled, drained	Vegetables and Vegetable Products	0.23 mg	2%	CNF
5844	Cabbage, Chinese (pe-tsai), raw	Vegetables and Vegetable Products	0.23 mg	2%	CNF
5845	Cabbage, savoy, boiled, drained	Vegetables and Vegetable Products	0.23 mg	2%	CNF
5846	Currant, red and white, raw	Fruits and fruit juices	0.23 mg	2%	CNF
5847	Guava, common, raw	Fruits and fruit juices	0.23 mg	2%	CNF
5848	Cereal, ready to eat, Frosted Flakes, Kellogg's	Breakfast cereals	0.23 mg	2%	CNF
5849	Cream, heavy	Dairy and Egg Products	0.22 mg	2%	USDA_FF
5850	Raspberries, raw	Fruits and Fruit Juices	0.22 mg	2%	USDA_FF

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Vegetarian foods high in Zinc

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