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 6151–6200 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
6151	Plums, dried (prunes), stewed, without added sugar	Fruits and Fruit Juices	0.19 mg	2%	USDA_SR
6152	Lemon juice from concentrate, canned or bottled	Fruits and Fruit Juices	0.19 mg	2%	USDA_SR
6153	Syrup, Cane	Sweets	0.19 mg	2%	USDA_SR
6154	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Sweets	0.19 mg	2%	USDA_SR
6155	Chilchen (Red Berry Beverage) (Navajo)	American Indian/Alaska Native Foods	0.19 mg	2%	USDA_SR
6156	Snacks, fruit leather, rolls	Sweets	0.19 mg	2%	USDA_SR
6157	Snacks, fruit leather, pieces	Sweets	0.19 mg	2%	USDA_SR
6158	Pie, Dutch Apple, Commercially Prepared	Baked Products	0.19 mg	2%	USDA_SR
6159	Soup, mushroom barley, ready-to-serve, low sodium	Soups, Sauces and Gravies	0.19 mg	2%	CNF
6160	Soup, cream, mushroom, ready-to-serve	Soups, Sauces and Gravies	0.19 mg	2%	CNF
6161	Soup, cream, broccoli, canned, condensed	Soups, Sauces and Gravies	0.19 mg	2%	CNF
6162	Energy drink, coffee flavours	Beverages	0.19 mg	2%	CNF
6163	Sweets, syrups, cane	Sweets	0.19 mg	2%	CNF
6164	Snacks, fruit leather, pieces, vitamin C added	Snacks	0.19 mg	2%	CNF
6165	Pokeberry shoots, boiled, drained, with salt	Vegetables and Vegetable Products	0.19 mg	2%	CNF
6166	Chokecherry, raw, pitted	Fruits and fruit juices	0.19 mg	2%	CNF
6167	Dessert, pudding, all flavours except chocolate, dry mix, regular, low calorie, unprepared	Sweets	0.19 mg	2%	CNF
6168	Sauerkraut, canned, low sodium	Vegetables and Vegetable Products	0.19 mg	2%	CNF
6169	Sauce, plum, ready-to-serve	Soups, Sauces and Gravies	0.19 mg	2%	CNF
6170	Sweets, topping (spread), butterscotch or caramel	Sweets	0.19 mg	2%	CNF
6171	Snacks, fruit leather, roll	Snacks	0.19 mg	2%	CNF
6172	Snacks, fruit leather, pieces	Snacks	0.19 mg	2%	CNF
6173	Snacks, fruit leather, bar	Snacks	0.19 mg	2%	CNF
6174	Strudel, apple	Baked Products	0.19 mg	2%	CNF
6175	Pie, apple, homemade, 2 crust	Baked Products	0.19 mg	2%	CNF
6176	Pimento, canned	Vegetables and Vegetable Products	0.19 mg	2%	CNF
6177	Tomato products, canned, sauce with tomato tidbits	Vegetables and Vegetable Products	0.19 mg	2%	CNF
6178	Squash, winter, spaghetti, raw	Vegetables and Vegetable Products	0.19 mg	2%	CNF
6179	Sweet potato, canned, syrup pack, solids and liquid	Vegetables and Vegetable Products	0.19 mg	2%	CNF
6180	Turnip greens, raw	Vegetables and Vegetable Products	0.19 mg	2%	CNF
6181	Sauerkraut, canned, solids and liquid	Vegetables and Vegetable Products	0.19 mg	2%	CNF
6182	Pokeberry shoots, boiled, drained	Vegetables and Vegetable Products	0.19 mg	2%	CNF
6183	Bok choy, pak-choi, raw	Vegetables and Vegetable Products	0.19 mg	2%	CNF
6184	Prune, dried, cooked, no added sugar	Fruits and fruit juices	0.19 mg	2%	CNF
6185	Sapote, mamey, raw	Fruits and fruit juices	0.19 mg	2%	CNF
6186	Prune, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.19 mg	2%	CNF
6187	Pear, dried halves, sulphured, cooked, no added sugar	Fruits and fruit juices	0.19 mg	2%	CNF
6188	Jujube (chinese date), dried	Fruits and fruit juices	0.19 mg	2%	CNF
6189	Boysenberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.19 mg	2%	CNF
6190	Sauce, worcestershire, ready-to-serve	Soups, Sauces and Gravies	0.19 mg	2%	CNF
6191	Sauce, salsa, ready-to-serve	Soups, Sauces and Gravies	0.19 mg	2%	CNF
6192	Salad dressing, thousand island, commercial, low calorie	Fats and Oils	0.19 mg	2%	CNF
6193	Blackberries, raw	Fruits and Fruit Juices	0.19 mg	2%	USDA_FF
6194	Plantains, underripe, raw	Fruits and Fruit Juices	0.18 mg	2%	USDA_FF
6195	Tomato, sauce, canned, with salt added	Vegetables and Vegetable Products	0.18 mg	2%	USDA_FF
6196	Strawberries, raw	Fruits and Fruit Juices	0.18 mg	2%	USDA_FF
6197	Strawberries, raw	Fruits and Fruit Juices	0.18 mg	2%	USDA_FF
6198	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Fruits and Fruit Juices	0.18 mg	2%	USDA_SR
6199	CAMPBELL'S, Tomato Soup, condensed	Soups, Sauces, and Gravies	0.18 mg	2%	USDA_SR
6200	Sauce, sweet and sour, prepared-from-recipe	Soups, Sauces, and Gravies	0.18 mg	2%	USDA_SR

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Vegetarian foods high in Zinc

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