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 5901–5950 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
5901	Sweets, honey, strained or extracted	Sweets	0.22 mg	2%	CNF
5902	Dessert, pudding, tapioca, ready-to-eat	Sweets	0.22 mg	2%	CNF
5903	Pie, mincemeat, homemade, 2 crust	Baked Products	0.22 mg	2%	CNF
5904	Tomato products, canned, sauce	Vegetables and Vegetable Products	0.22 mg	2%	CNF
5905	Tomatillo, raw	Vegetables and Vegetable Products	0.22 mg	2%	CNF
5906	Squash, winter, all varieties, baked	Vegetables and Vegetable Products	0.22 mg	2%	CNF
5907	Borage, boiled, drained	Vegetables and Vegetable Products	0.22 mg	2%	CNF
5908	Squash, summer, crookneck, boiled, drained	Vegetables and Vegetable Products	0.22 mg	2%	CNF
5909	Poi	Vegetables and Vegetable Products	0.22 mg	2%	CNF
5910	Mustard greens, boiled, drained	Vegetables and Vegetable Products	0.22 mg	2%	CNF
5911	Cabbage, red, raw	Vegetables and Vegetable Products	0.22 mg	2%	CNF
5912	Arrowhead, boiled, drained	Vegetables and Vegetable Products	0.22 mg	2%	CNF
5913	Raisin, seedless (sultana)	Fruits and fruit juices	0.22 mg	2%	CNF
5914	Prune, dried, cooked, added sugar	Fruits and fruit juices	0.22 mg	2%	CNF
5915	Olive, ripe, canned, jumbo to super colossal	Fruits and fruit juices	0.22 mg	2%	CNF
5916	Olive, ripe, canned, small to extra large	Fruits and fruit juices	0.22 mg	2%	CNF
5917	Longan, dried	Fruits and fruit juices	0.22 mg	2%	CNF
5918	Boysenberry, frozen, unsweetened	Fruits and fruit juices	0.22 mg	2%	CNF
5919	Soup, pea, green or split, dehydrated, water added	Soups, Sauces and Gravies	0.22 mg	2%	CNF
5920	Salad dressing, russian, commercial, regular	Fats and Oils	0.22 mg	2%	CNF
5921	Cabbage, green, raw	Vegetables and Vegetable Products	0.21 mg	2%	USDA_FF
5922	Rutabaga, peeled, raw	Vegetables and Vegetable Products	0.21 mg	2%	USDA_FF
5923	Nectarines, raw	Fruits and Fruit Juices	0.21 mg	2%	USDA_FF
5924	Beverages, Cocoa mix, powder, prepared with water	Beverages	0.21 mg	2%	USDA_SR
5925	Salad dressing, blue or roquefort cheese dressing, commercial, regular	Fats and Oils	0.21 mg	2%	USDA_SR
5926	Babyfood, vegetables, sweet potatoes strained	Baby Foods	0.21 mg	2%	USDA_SR
5927	Ice cream sandwich, vanilla, light, no sugar added	Dairy and Egg Products	0.21 mg	2%	USDA_SR
5928	Ice cream sandwich, made with light ice cream, vanilla	Dairy and Egg Products	0.21 mg	2%	USDA_SR
5929	Taro, leaves, cooked, steamed, with salt	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
5930	Squash, winter, all varieties, raw	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
5931	Collards, raw	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
5932	Nuts, ginkgo nuts, canned	Nut and Seed Products	0.21 mg	2%	USDA_SR
5933	Onions, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
5934	Tomato products, canned, sauce, with mushrooms	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
5935	Potatoes, hash brown, frozen, plain, unprepared	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
5936	Onions, yellow, sauteed	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
5937	Onions, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
5938	Beets, canned, drained solids	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
5939	Candies, taffy, prepared-from-recipe	Sweets	0.21 mg	2%	USDA_SR
5940	Nopales, cooked, without salt	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
5941	Sweet potato, canned, mashed	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
5942	Plantains, yellow, baked	Fruits and Fruit Juices	0.21 mg	2%	USDA_SR
5943	Mangosteen, canned, syrup pack	Fruits and Fruit Juices	0.21 mg	2%	USDA_SR
5944	Pickle relish, hot dog	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
5945	Taro leaves, cooked, steamed, without salt	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
5946	Squash, summer, zucchini, includes skin, frozen, unprepared	Vegetables and Vegetable Products	0.21 mg	2%	USDA_SR
5947	Prune juice, canned	Fruits and Fruit Juices	0.21 mg	2%	USDA_SR
5948	Salad dressing, blue or roquefort cheese dressing, fat-free	Fats and Oils	0.21 mg	2%	USDA_SR
5949	Snacks, corn-based, extruded, cones, plain	Snacks	0.21 mg	2%	USDA_SR
5950	Vitamin water, all flavours, sweetened	Beverages	0.21 mg	2%	CNF

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Vegetarian foods high in Zinc

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