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 6251–6300 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
6251	Sauce, sweet and sour, homemade	Soups, Sauces and Gravies	0.18 mg	2%	CNF
6252	Salad dressing, mayonnaise and mayonnaise-type, low calorie	Fats and Oils	0.18 mg	2%	CNF
6253	Salad dressing, coleslaw	Fats and Oils	0.18 mg	2%	CNF
6254	Salad dressing, coleslaw dressing, reduced fat	Fats and Oils	0.18 mg	2%	CNF
6255	Salad dressing, french, calorie-reduced	Fats and Oils	0.18 mg	2%	CNF
6256	Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, cholesterol-free	Fats and Oils	0.18 mg	2%	CNF
6257	Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, fat free	Fats and Oils	0.18 mg	2%	CNF
6258	Salad dressing, peppercorn dressing, commercial, regular	Fats and Oils	0.18 mg	2%	CNF
6259	Soup, cream, mushroom, canned, condensed, reduced sodium	Soups, Sauces and Gravies	0.18 mg	2%	CNF
6260	Pie, cherry, commercial, 2 crust	Baked Products	0.18 mg	2%	CNF
6261	Potato, mashed, prepared from flakes without milk, whole milk and butter added	Vegetables and Vegetable Products	0.18 mg	2%	CNF
6262	Cabbage, raw	Vegetables and Vegetable Products	0.18 mg	2%	CNF
6263	Tomato, red, ripe, stewed (scalloped with breadcrumbs)	Vegetables and Vegetable Products	0.18 mg	2%	CNF
6264	Carrot juice, canned	Vegetables and Vegetable Products	0.18 mg	2%	CNF
6265	Sweet potato, canned, vacuum pack	Vegetables and Vegetable Products	0.18 mg	2%	CNF
6266	Swamp cabbage (skunk cabbage, water convulvolus), raw	Vegetables and Vegetable Products	0.18 mg	2%	CNF
6267	Pepper, sweet, green, canned, solids and liquid	Vegetables and Vegetable Products	0.18 mg	2%	CNF
6268	Lettuce, looseleaf	Vegetables and Vegetable Products	0.18 mg	2%	CNF
6269	Kale, frozen, boiled, drained	Vegetables and Vegetable Products	0.18 mg	2%	CNF
6270	Kale, frozen, unprepared	Vegetables and Vegetable Products	0.18 mg	2%	CNF
6271	Cardoon, boiled, drained	Vegetables and Vegetable Products	0.18 mg	2%	CNF
6272	Cabbage, Chinese (pe-tsai), boiled, drained	Vegetables and Vegetable Products	0.18 mg	2%	CNF
6273	Raisin, seeded	Fruits and fruit juices	0.18 mg	2%	CNF
6274	Melon, cantaloupe, raw	Fruits and fruit juices	0.18 mg	2%	CNF
6275	Raspberry, frozen, sweetened	Fruits and fruit juices	0.18 mg	2%	CNF
6276	Pear, dried halves, sulphured, cooked, added sugar	Fruits and fruit juices	0.18 mg	2%	CNF
6277	Peach, dried halves, sulphured, cooked, no added sugar	Fruits and fruit juices	0.18 mg	2%	CNF
6278	Grapefruit juice, frozen concentrate, undiluted	Fruits and fruit juices	0.18 mg	2%	CNF
6279	Cherimoya, raw	Fruits and fruit juices	0.18 mg	2%	CNF
6280	Blackberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.18 mg	2%	CNF
6281	Soup, minestrone, ready-to-serve	Soups, Sauces and Gravies	0.18 mg	2%	CNF
6282	Lettuce, iceberg, raw	Vegetables and Vegetable Products	0.17 mg	2%	USDA_FF
6283	Almond milk, unsweetened, plain, shelf stable	Beverages	0.17 mg	2%	USDA_FF
6284	Almond milk, unsweetened, plain, shelf stable	Beverages	0.17 mg	2%	USDA_FF
6285	Onions, red, raw	Vegetables and Vegetable Products	0.17 mg	2%	USDA_FF
6286	Beverages, fruit punch juice drink, frozen concentrate, prepared with water	Beverages	0.17 mg	2%	USDA_SR
6287	Guava sauce, cooked	Fruits and Fruit Juices	0.17 mg	2%	USDA_SR
6288	Sauce, barbecue	Soups, Sauces, and Gravies	0.17 mg	2%	USDA_SR
6289	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Breakfast Cereals	0.17 mg	2%	USDA_SR
6290	Salad dressing, ranch dressing, regular	Fats and Oils	0.17 mg	2%	USDA_SR
6291	Babyfood, potatoes, toddler	Baby Foods	0.17 mg	2%	USDA_SR
6292	Cookies, fortune	Baked Products	0.17 mg	2%	USDA_SR
6293	Sauce, horseradish	Soups, Sauces, and Gravies	0.17 mg	2%	USDA_SR
6294	Sauce, barbecue, BULL'S-EYE, original	Soups, Sauces, and Gravies	0.17 mg	2%	USDA_SR
6295	Babyfood, dessert, fruit pudding, orange, strained	Baby Foods	0.17 mg	2%	USDA_SR
6296	Milk, human, mature, fluid	Dairy and Egg Products	0.17 mg	2%	USDA_SR
6297	Salad dressing, honey mustard dressing, reduced calorie	Fats and Oils	0.17 mg	2%	USDA_SR
6298	Pumpkin, canned, with salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6299	Turnip greens, frozen, unprepared	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6300	Tomatoes, red, ripe, raw, year round average	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR

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Vegetarian foods high in Zinc

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