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

Selling a product with zinc? Generate a print-ready nutrition label from your recipe.

Showing 5851–5900 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
5851	Raspberries, raw	Fruits and Fruit Juices	0.22 mg	2%	USDA_FF
5852	Pie, mince, prepared from recipe	Baked Products	0.22 mg	2%	USDA_SR
5853	Soup, hot and sour, Chinese restaurant	Soups, Sauces, and Gravies	0.22 mg	2%	USDA_SR
5854	Babyfood, GERBER, 2nd Foods, apple, carrot and squash, organic	Baby Foods	0.22 mg	2%	USDA_SR
5855	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Breakfast Cereals	0.22 mg	2%	USDA_SR
5856	Babyfood, vegetables, green beans, strained	Baby Foods	0.22 mg	2%	USDA_SR
5857	Sauce, barbecue, KC MASTERPIECE, original	Soups, Sauces, and Gravies	0.22 mg	2%	USDA_SR
5858	Boysenberries, frozen, unsweetened	Fruits and Fruit Juices	0.22 mg	2%	USDA_SR
5859	Milk, indian buffalo, fluid	Dairy and Egg Products	0.22 mg	2%	USDA_SR
5860	Salad dressing, russian dressing	Fats and Oils	0.22 mg	2%	USDA_SR
5861	Fast foods, potato, mashed	Fast Foods	0.22 mg	2%	USDA_SR
5862	Squash, winter, all varieties, cooked, baked, without salt	Vegetables and Vegetable Products	0.22 mg	2%	USDA_SR
5863	Borage, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.22 mg	2%	USDA_SR
5864	Poi	Vegetables and Vegetable Products	0.22 mg	2%	USDA_SR
5865	Cabbage, kimchi	Vegetables and Vegetable Products	0.22 mg	2%	USDA_SR
5866	Squash, winter, all varieties, cooked, baked, with salt	Vegetables and Vegetable Products	0.22 mg	2%	USDA_SR
5867	Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.22 mg	2%	USDA_SR
5868	Tomato products, canned, sauce	Vegetables and Vegetable Products	0.22 mg	2%	USDA_SR
5869	Cabbage, red, raw	Vegetables and Vegetable Products	0.22 mg	2%	USDA_SR
5870	Longans, dried	Fruits and Fruit Juices	0.22 mg	2%	USDA_SR
5871	Radishes, hawaiian style, pickled	Vegetables and Vegetable Products	0.22 mg	2%	USDA_SR
5872	Babyfood, vegetable and brown rice, strained	Baby Foods	0.22 mg	2%	USDA_SR
5873	Honey	Sweets	0.22 mg	2%	USDA_SR
5874	Puddings, tapioca, ready-to-eat	Sweets	0.22 mg	2%	USDA_SR
5875	Mustard greens, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.22 mg	2%	USDA_SR
5876	Arrowhead, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.22 mg	2%	USDA_SR
5877	Olives, ripe, canned (jumbo-super colossal)	Fruits and Fruit Juices	0.22 mg	2%	USDA_SR
5878	Olives, ripe, canned (small-extra large)	Fruits and Fruit Juices	0.22 mg	2%	USDA_SR
5879	Tomato sauce, canned, no salt added	Vegetables and Vegetable Products	0.22 mg	2%	USDA_SR
5880	Noodles, japanese, somen, cooked	Cereal Grains and Pasta	0.22 mg	2%	USDA_SR
5881	Tomatillos, raw	Vegetables and Vegetable Products	0.22 mg	2%	USDA_SR
5882	Borage, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.22 mg	2%	USDA_SR
5883	Arrowhead, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.22 mg	2%	USDA_SR
5884	Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.22 mg	2%	USDA_SR
5885	Pie crust, refrigerated, regular, baked	Baked Products	0.22 mg	2%	USDA_SR
5886	Plums, dried (prunes), stewed, with added sugar	Fruits and Fruit Juices	0.22 mg	2%	USDA_SR
5887	Syrups, table blends, pancake, with butter	Sweets	0.22 mg	2%	USDA_SR
5888	Babyfood, vegetables, jarred, carrots, all stages	Babyfoods	0.22 mg	2%	CNF
5889	Soup, tomato, ready-to-serve	Soups, Sauces and Gravies	0.22 mg	2%	CNF
5890	Soup, tomato noodle, ready-to-serve	Soups, Sauces and Gravies	0.22 mg	2%	CNF
5891	Chinese dish, soup, hot and sour, restaurant prepared	Soups, Sauces and Gravies	0.22 mg	2%	CNF
5892	Cream, whipping, 35% M.F., sweetened, whipped	Dairy and Egg Products	0.22 mg	2%	CNF
5893	Vegetables, broccoli and cauliflower, frozen, boiled, drained	Vegetables and Vegetable Products	0.22 mg	2%	CNF
5894	Squash, winter, all varieties, baked, with salt	Vegetables and Vegetable Products	0.22 mg	2%	CNF
5895	Borage, boiled, drained, with salt	Vegetables and Vegetable Products	0.22 mg	2%	CNF
5896	Arrowhead, boiled, drained, with salt	Vegetables and Vegetable Products	0.22 mg	2%	CNF
5897	Tomato sauce, unsalted	Vegetables and Vegetable Products	0.22 mg	2%	CNF
5898	Radish, hawaiian style, pickled	Vegetables and Vegetable Products	0.22 mg	2%	CNF
5899	Fast foods, side dish, potato, mashed	Fast Foods	0.22 mg	2%	CNF
5900	Pasta, Japanese noodles, somen, cooked	Cereals, Grains and Pasta	0.22 mg	2%	CNF

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Vegetarian foods high in Zinc

Turn these foods into a print-ready nutrition label.