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 6101–6150 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
6101	Pumpkin leaves, raw	Vegetables and Vegetable Products	0.20 mg	2%	CNF
6102	Mustard greens, frozen, boiled, drained	Vegetables and Vegetable Products	0.20 mg	2%	CNF
6103	Lettuce, butterhead (Boston, bibb)	Vegetables and Vegetable Products	0.20 mg	2%	CNF
6104	Coleslaw (cabbage salad), with dressing, homemade	Vegetables and Vegetable Products	0.20 mg	2%	CNF
6105	Chrysanthemum, garland, boiled, drained	Vegetables and Vegetable Products	0.20 mg	2%	CNF
6106	Celeriac, boiled, drained	Vegetables and Vegetable Products	0.20 mg	2%	CNF
6107	Apricot, raw	Fruits and fruit juices	0.20 mg	2%	CNF
6108	Apple, dried, sulphured, uncooked	Fruits and fruit juices	0.20 mg	2%	CNF
6109	Soup, tomato rice, canned, condensed, water added	Soups, Sauces and Gravies	0.20 mg	2%	CNF
6110	Soup, mushroom barley, canned, condensed, water added	Soups, Sauces and Gravies	0.20 mg	2%	CNF
6111	Salad dressing, french, commercial, low calorie	Fats and Oils	0.20 mg	2%	CNF
6112	Radicchio, raw	Vegetables and Vegetable Products	0.20 mg	2%	USDA_FF
6113	Squash, winter, butternut, raw	Vegetables and Vegetable Products	0.19 mg	2%	USDA_FF
6114	Peppers, bell, yellow, raw	Vegetables and Vegetable Products	0.19 mg	2%	USDA_FF
6115	Beans, snap, green, canned, regular pack, drained solids	Vegetables and Vegetable Products	0.19 mg	2%	USDA_FF
6116	Strudel, apple	Baked Products	0.19 mg	2%	USDA_SR
6117	Pie, apple, prepared from recipe	Baked Products	0.19 mg	2%	USDA_SR
6118	Snacks, candy rolls, yogurt-covered, fruit flavored with high vitamin C	Snacks	0.19 mg	2%	USDA_SR
6119	Soup, vegetarian vegetable, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.19 mg	2%	USDA_SR
6120	Sauce, plum, ready-to-serve	Soups, Sauces, and Gravies	0.19 mg	2%	USDA_SR
6121	Babyfood, corn and sweet potatoes, strained	Baby Foods	0.19 mg	2%	USDA_SR
6122	Babyfood, vegetables, corn, creamed, strained	Baby Foods	0.19 mg	2%	USDA_SR
6123	Babyfood, vegetables, squash, junior	Baby Foods	0.19 mg	2%	USDA_SR
6124	Babyfood, vegetables, squash, strained	Baby Foods	0.19 mg	2%	USDA_SR
6125	Babyfood, vegetables, green beans, junior	Baby Foods	0.19 mg	2%	USDA_SR
6126	Sauce, barbecue, SWEET BABY RAY'S, original	Soups, Sauces, and Gravies	0.19 mg	2%	USDA_SR
6127	Boysenberries, canned, heavy syrup	Fruits and Fruit Juices	0.19 mg	2%	USDA_SR
6128	Sauce, worcestershire	Soups, Sauces, and Gravies	0.19 mg	2%	USDA_SR
6129	Salad dressing, italian dressing, reduced fat, without salt	Fats and Oils	0.19 mg	2%	USDA_SR
6130	Salad dressing, thousand island dressing, reduced fat	Fats and Oils	0.19 mg	2%	USDA_SR
6131	Yogurt, frozen, flavors other than chocolate, lowfat	Dairy and Egg Products	0.19 mg	2%	USDA_SR
6132	Pokeberry shoots, (poke), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.19 mg	2%	USDA_SR
6133	Tomato products, canned, sauce, with tomato tidbits	Vegetables and Vegetable Products	0.19 mg	2%	USDA_SR
6134	Pokeberry shoots, (poke), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.19 mg	2%	USDA_SR
6135	Cabbage, chinese (pak-choi), raw	Vegetables and Vegetable Products	0.19 mg	2%	USDA_SR
6136	Candies, fruit snacks, with high vitamin C	Sweets	0.19 mg	2%	USDA_SR
6137	Sweet potato, canned, syrup pack, solids and liquids	Vegetables and Vegetable Products	0.19 mg	2%	USDA_SR
6138	Turnip greens, raw	Vegetables and Vegetable Products	0.19 mg	2%	USDA_SR
6139	Babyfood, fruit, tutti frutti, junior	Baby Foods	0.19 mg	2%	USDA_SR
6140	Snacks, fruit leather, pieces, with vitamin C	Snacks	0.19 mg	2%	USDA_SR
6141	Squash, winter, spaghetti, raw	Vegetables and Vegetable Products	0.19 mg	2%	USDA_SR
6142	Sauerkraut, canned, solids and liquids	Vegetables and Vegetable Products	0.19 mg	2%	USDA_SR
6143	Beans, snap, green, canned, regular pack, drained solids	Vegetables and Vegetable Products	0.19 mg	2%	USDA_SR
6144	Plantains, yellow, raw	Fruits and Fruit Juices	0.19 mg	2%	USDA_SR
6145	Pears, dried, sulfured, stewed, without added sugar	Fruits and Fruit Juices	0.19 mg	2%	USDA_SR
6146	APPLEBEE'S, coleslaw	Restaurant Foods	0.19 mg	2%	USDA_SR
6147	Pimento, canned	Vegetables and Vegetable Products	0.19 mg	2%	USDA_SR
6148	Prunes, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.19 mg	2%	USDA_SR
6149	Chokecherries, raw, pitted (Shoshone Bannock)	American Indian/Alaska Native Foods	0.19 mg	2%	USDA_SR
6150	Sapote, mamey, raw	Fruits and Fruit Juices	0.19 mg	2%	USDA_SR

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Vegetarian foods high in Zinc

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