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 5951–6000 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
5951	Dessert, frozen, ice cream sandwich, made with light ice cream, vanilla	Sweets	0.21 mg	2%	CNF
5952	Taro leaves, steamed, with salt	Vegetables and Vegetable Products	0.21 mg	2%	CNF
5953	Candies, taffy, homemade	Sweets	0.21 mg	2%	CNF
5954	Onion, yellow, sauteed	Vegetables and Vegetable Products	0.21 mg	2%	CNF
5955	Cheese food, imitation	Dairy and Egg Products	0.21 mg	2%	CNF
5956	Salad dressing, blue or roquefort cheese dressing, fat free	Fats and Oils	0.21 mg	2%	CNF
5957	Soup, tomato, canned, condensed, reduced sodium	Soups, Sauces and Gravies	0.21 mg	2%	CNF
5958	Mangosteen, canned, syrup pack	Fruits and fruit juices	0.21 mg	2%	CNF
5959	Fast foods, entree, salad, vegetable, no dressing	Fast Foods	0.21 mg	2%	CNF
5960	Snacks, corn-based, extruded, cones, plain	Snacks	0.21 mg	2%	CNF
5961	Hot chocolate, mix, powder, prepared with water	Beverages	0.21 mg	2%	CNF
5962	Nuts, ginkgo nuts, canned	Nuts and Seeds	0.21 mg	2%	CNF
5963	Onion, boiled, drained, with salt	Vegetables and Vegetable Products	0.21 mg	2%	CNF
5964	Tomato products, canned, sauce with mushrooms	Vegetables and Vegetable Products	0.21 mg	2%	CNF
5965	Squash, winter, butternut, raw	Vegetables and Vegetable Products	0.21 mg	2%	CNF
5966	Potato, hashed brown, frozen, plain, unprepared	Vegetables and Vegetable Products	0.21 mg	2%	CNF
5967	Onion, boiled, drained	Vegetables and Vegetable Products	0.21 mg	2%	CNF
5968	Beets, canned, drained solids	Vegetables and Vegetable Products	0.21 mg	2%	CNF
5969	Nopales (prickly pear), cooked	Vegetables and Vegetable Products	0.21 mg	2%	CNF
5970	Pickle relish, hot dog	Vegetables and Vegetable Products	0.21 mg	2%	CNF
5971	Squash, winter, all varieties, raw	Vegetables and Vegetable Products	0.21 mg	2%	CNF
5972	Taro leaves, steamed	Vegetables and Vegetable Products	0.21 mg	2%	CNF
5973	Sweet potato, canned, mashed	Vegetables and Vegetable Products	0.21 mg	2%	CNF
5974	Squash, summer, zucchini, frozen, unprepared	Vegetables and Vegetable Products	0.21 mg	2%	CNF
5975	Collards, raw	Vegetables and Vegetable Products	0.21 mg	2%	CNF
5976	Prune juice, canned	Fruits and fruit juices	0.21 mg	2%	CNF
5977	Soup, tomato, canned, condensed	Soups, Sauces and Gravies	0.21 mg	2%	CNF
5978	Salad dressing, blue or roquefort cheese, commercial, regular	Fats and Oils	0.21 mg	2%	CNF
5979	Tomato, puree, canned	Vegetables and Vegetable Products	0.21 mg	2%	USDA_FF
5980	Cucumber, with peel, raw	Vegetables and Vegetable Products	0.20 mg	2%	USDA_FF
5981	Squash, summer, yellow, includes skin, raw	Vegetables and Vegetable Products	0.20 mg	2%	USDA_FF
5982	Peppers, bell, red, raw	Vegetables and Vegetable Products	0.20 mg	2%	USDA_FF
5983	Tomatoes, crushed, canned	Vegetables and Vegetable Products	0.20 mg	2%	USDA_FF
5984	Onions, yellow, raw	Vegetables and Vegetable Products	0.20 mg	2%	USDA_FF
5985	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	0.20 mg	2%	USDA_FF
5986	Sauce, pasta, spaghetti/marinara, ready-to-serve	Soups, Sauces, and Gravies	0.20 mg	2%	USDA_FF
5987	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	0.20 mg	2%	USDA_FF
5988	Tomatoes, grape, raw	Vegetables and Vegetable Products	0.20 mg	2%	USDA_FF
5989	Cookies, sugar wafer, with creme filling, sugar free	Baked Products	0.20 mg	2%	USDA_SR
5990	Cookies, graham crackers, chocolate-coated	Baked Products	0.20 mg	2%	USDA_SR
5991	Cake, pudding-type, carrot, dry mix	Baked Products	0.20 mg	2%	USDA_SR
5992	Cereals ready-to-eat, RALSTON Corn Flakes	Breakfast Cereals	0.20 mg	2%	USDA_SR
5993	Cookie, butter or sugar, with chocolate icing or filling	Baked Products	0.20 mg	2%	USDA_SR
5994	Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt	Breakfast Cereals	0.20 mg	2%	USDA_SR
5995	Soup, tomato rice, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.20 mg	2%	USDA_SR
5996	Soup, mushroom barley, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.20 mg	2%	USDA_SR
5997	Pie, cherry, prepared from recipe	Baked Products	0.20 mg	2%	USDA_SR
5998	Pie, blueberry, prepared from recipe	Baked Products	0.20 mg	2%	USDA_SR
5999	Cookie, with peanut butter filling, chocolate-coated	Baked Products	0.20 mg	2%	USDA_SR
6000	Apricots, raw	Fruits and Fruit Juices	0.20 mg	2%	USDA_SR

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Vegetarian foods high in Zinc

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