Vegetarian foods high in Zinc (USDA SR Legacy)

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 551–600 of 4,200 foods

#	Food	Category	Per 100 g	% DV
551	Snacks, popcorn, home-prepared, oil-popped, unsalted	Snacks	2.64 mg	24%
552	Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch	Breakfast Cereals	2.63 mg	24%
553	Crackers, whole-wheat	Baked Products	2.63 mg	24%
554	Millet flour	Cereal Grains and Pasta	2.63 mg	24%
555	McDONALD'S, QUARTER POUNDER with Cheese	Fast Foods	2.63 mg	24%
556	Wheat, soft red winter	Cereal Grains and Pasta	2.63 mg	24%
557	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Breakfast Cereals	2.62 mg	24%
558	Crackers, matzo, whole-wheat	Baked Products	2.61 mg	24%
559	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Breakfast Cereals	2.60 mg	24%
560	Lima beans, thin seeded (baby), mature seeds, raw	Legumes and Legume Products	2.60 mg	24%
561	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Breakfast Cereals	2.60 mg	24%
562	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Breakfast Cereals	2.60 mg	24%
563	Cheese, brick	Dairy and Egg Products	2.60 mg	24%
564	Babyfood, cereal, whole wheat, with apples, dry fortified	Baby Foods	2.60 mg	24%
565	Cheese, port de salut	Dairy and Egg Products	2.60 mg	24%
566	Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	2.60 mg	24%
567	Nuts, almonds, honey roasted, unblanched	Nut and Seed Products	2.60 mg	24%
568	Candies, milk chocolate coated peanuts	Sweets	2.60 mg	24%
569	Cheese spread, pasteurized process, American	Dairy and Egg Products	2.59 mg	24%
570	Cheese, american cheddar, imitation	Dairy and Egg Products	2.59 mg	24%
571	Cheese, fresh, queso fresco	Dairy and Egg Products	2.58 mg	23%
572	McDONALD'S, Double Cheeseburger	Fast Foods	2.58 mg	23%
573	Cheese, romano	Dairy and Egg Products	2.58 mg	23%
574	Nuts, chestnuts, japanese, dried	Nut and Seed Products	2.57 mg	23%
575	Miso	Legumes and Legume Products	2.56 mg	23%
576	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Breakfast Cereals	2.56 mg	23%
577	Beans, pink, mature seeds, raw	Legumes and Legume Products	2.55 mg	23%
578	Beans, kidney, california red, mature seeds, raw	Legumes and Legume Products	2.55 mg	23%
579	Pancakes, buckwheat, dry mix, incomplete	Baked Products	2.55 mg	23%
580	Crackers, rye, wafers, seasoned	Baked Products	2.55 mg	23%
581	Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal	Breakfast Cereals	2.54 mg	23%
582	Snacks, rice cakes, brown rice, multigrain, unsalted	Snacks	2.53 mg	23%
583	Snacks, rice cakes, brown rice, multigrain	Snacks	2.53 mg	23%
584	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	Vegetables and Vegetable Products	2.53 mg	23%
585	Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	2.51 mg	23%
586	Peanut butter, smooth style, without salt	Legumes and Legume Products	2.51 mg	23%
587	Cereals, oats, instant, fortified, plain, dry	Breakfast Cereals	2.51 mg	23%
588	Cereals ready-to-eat, POST, Honey Nut Shredded Wheat	Breakfast Cereals	2.50 mg	23%
589	KRAFT FREE Singles American Nonfat Pasteurized Process Cheese Product	Dairy and Egg Products	2.50 mg	23%
590	Spices, fenugreek seed	Spices and Herbs	2.50 mg	23%
591	Nuts, hazelnuts or filberts, dry roasted, without salt added	Nut and Seed Products	2.50 mg	23%
592	Snacks, rice cakes, brown rice, buckwheat, unsalted	Snacks	2.50 mg	23%
593	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Breakfast Cereals	2.50 mg	23%
594	Candies, MARS SNACKFOOD US, SNICKERS Bar	Sweets	2.50 mg	23%
595	Snacks, rice cakes, brown rice, buckwheat	Snacks	2.50 mg	23%
596	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Baked Products	2.50 mg	23%
597	KRAFT VELVEETA LIGHT Reduced Fat Pasteurized Process Cheese Product	Dairy and Egg Products	2.49 mg	23%
598	Cheese, pasteurized process, American, without added vitamin D	Dairy and Egg Products	2.49 mg	23%
599	Cheese, pasteurized process, American, fortified with vitamin D	Dairy and Egg Products	2.49 mg	23%
600	Fast foods, cheeseburger; single, regular patty; plain	Fast Foods	2.49 mg	23%

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Vegetarian foods high in Zinc (USDA SR Legacy)

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