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 6201–6250 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
6201	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	0.18 mg	2%	USDA_SR
6202	Babyfood, vegetables, carrots, junior	Baby Foods	0.18 mg	2%	USDA_SR
6203	Soup, tomato, canned, condensed	Soups, Sauces, and Gravies	0.18 mg	2%	USDA_SR
6204	Pie, cherry, commercially prepared	Baked Products	0.18 mg	2%	USDA_SR
6205	Blackberries, canned, heavy syrup, solids and liquids	Fruits and Fruit Juices	0.18 mg	2%	USDA_SR
6206	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Breakfast Cereals	0.18 mg	2%	USDA_SR
6207	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Breakfast Cereals	0.18 mg	2%	USDA_SR
6208	Carrot juice, canned	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
6209	Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
6210	Peppers, sweet, green, canned, solids and liquids	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
6211	Tomatoes, red, ripe, cooked, stewed	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
6212	Cardoon, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
6213	Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
6214	Cabbage, raw	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
6215	Peaches, dried, sulfured, stewed, without added sugar	Fruits and Fruit Juices	0.18 mg	2%	USDA_SR
6216	Desserts, apple crisp, prepared-from-recipe	Sweets	0.18 mg	2%	USDA_SR
6217	Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
6218	Cardoon, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
6219	Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
6220	Cabbage, common (danish, domestic, and pointed types), stored, raw	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
6221	Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
6222	Water convolvulus,raw	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
6223	Lettuce, green leaf, raw	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
6224	Kale, frozen, unprepared	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
6225	Pears, dried, sulfured, stewed, with added sugar	Fruits and Fruit Juices	0.18 mg	2%	USDA_SR
6226	Melons, cantaloupe, raw	Fruits and Fruit Juices	0.18 mg	2%	USDA_SR
6227	Restaurant, family style, coleslaw	Restaurant Foods	0.18 mg	2%	USDA_SR
6228	Stew, pinto bean and hominy, badufsuki (Hopi)	American Indian/Alaska Native Foods	0.18 mg	2%	USDA_SR
6229	Peppers, sweet, red, canned, solids and liquids	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
6230	Sweet potato, canned, vacuum pack	Vegetables and Vegetable Products	0.18 mg	2%	USDA_SR
6231	Plantains, green, raw	Fruits and Fruit Juices	0.18 mg	2%	USDA_SR
6232	Raisins, seeded	Fruits and Fruit Juices	0.18 mg	2%	USDA_SR
6233	Babyfood, dessert, peach yogurt	Baby Foods	0.18 mg	2%	USDA_SR
6234	Salad dressing, mayonnaise and mayonnaise-type, low calorie	Fats and Oils	0.18 mg	2%	USDA_SR
6235	Salad Dressing, coleslaw, reduced fat	Fats and Oils	0.18 mg	2%	USDA_SR
6236	Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, cholesterol-free	Fats and Oils	0.18 mg	2%	USDA_SR
6237	Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, fat-free	Fats and Oils	0.18 mg	2%	USDA_SR
6238	Salad dressing, peppercorn dressing, commercial, regular	Fats and Oils	0.18 mg	2%	USDA_SR
6239	Raspberries, puree, seedless	Fruits and Fruit Juices	0.18 mg	2%	USDA_SR
6240	Raspberries, frozen, red, sweetened	Fruits and Fruit Juices	0.18 mg	2%	USDA_SR
6241	Salad dressing, french dressing, reduced calorie	Fats and Oils	0.18 mg	2%	USDA_SR
6242	Glutino, Gluten Free Cookies, Vanilla Creme	Baked Products	0.18 mg	2%	USDA_SR
6243	Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil), Calorie-reduced	Fats and Oils	0.18 mg	2%	CNF
6244	Soup, wonton (won ton), canned, ready-to-serve	Soups, Sauces and Gravies	0.18 mg	2%	CNF
6245	Soup, cream, celery, canned, condensed, reduced fat	Soups, Sauces and Gravies	0.18 mg	2%	CNF
6246	Potato, mashed, prepared from flakes without milk, whole milk and margarine added	Vegetables and Vegetable Products	0.18 mg	2%	CNF
6247	Pepper, sweet, red, canned, solids and liquid	Vegetables and Vegetable Products	0.18 mg	2%	CNF
6248	Kale, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.18 mg	2%	CNF
6249	Cardoon, boiled, drained, with salt	Vegetables and Vegetable Products	0.18 mg	2%	CNF
6250	Dessert, apple crisp, homemade	Sweets	0.18 mg	2%	CNF

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Vegetarian foods high in Zinc

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