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 6301–6350 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
6301	Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6302	Cauliflower, frozen, unprepared	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6303	Cauliflower, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6304	Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6305	Squash, winter, acorn, cooked, baked, with salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6306	Purslane, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6307	Peppers, hot chili, red, canned, excluding seeds, solids and liquids	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6308	Sweet potato, cooked, candied, home-prepared	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6309	Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6310	Dock, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6311	Tomatoes, red, ripe, canned, stewed	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6312	Onions, raw	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6313	Cardoon, raw	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6314	Peaches, yellow, raw	Fruits and Fruit Juices	0.17 mg	2%	USDA_SR
6315	Nectarines, raw	Fruits and Fruit Juices	0.17 mg	2%	USDA_SR
6316	Melon balls, frozen	Fruits and Fruit Juices	0.17 mg	2%	USDA_SR
6317	Peppers, sweet, yellow, raw	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6318	Catsup, low sodium	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6319	Dock, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6320	Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6321	Squash, winter, acorn, cooked, baked, without salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6322	Purslane, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6323	Purslane, raw	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6324	Cucumber, peeled, raw	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6325	Peaches, dried, sulfured, stewed, with added sugar	Fruits and Fruit Juices	0.17 mg	2%	USDA_SR
6326	Puddings, tapioca, ready-to-eat, fat free	Sweets	0.17 mg	2%	USDA_SR
6327	Candies, HERSHEY'S SKOR Toffee Bar	Sweets	0.17 mg	2%	USDA_SR
6328	Carrots, baby, raw	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6329	Catsup	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6330	Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6331	Cauliflower, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6332	Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6333	Squash, winter, butternut, frozen, unprepared	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6334	Pumpkin, canned, without salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6335	Mustard spinach, (tendergreen), raw	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6336	Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.17 mg	2%	USDA_SR
6337	Kumquats, raw	Fruits and Fruit Juices	0.17 mg	2%	USDA_SR
6338	Babyfood, vegetables, jarred, sweet potato, all stages	Babyfoods	0.17 mg	2%	CNF
6339	Purslane, boiled, drained, with salt	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6340	Gourd, dishcloth (towelgourd), boiled, drained, with salt	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6341	Dock (sorrel), boiled, drained, with salt	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6342	Cauliflower, boiled, drained, with salt	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6343	Beans, pinto, mature seeds, sprouted, boiled, drained, with salt	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6344	Salad dressing, honey mustard, calorie-reduced	Fats and Oils	0.17 mg	2%	CNF
6345	Dessert, pudding, tapioca, ready-to-eat, fat free	Sweets	0.17 mg	2%	CNF
6346	Salad dressing, ranch dressing, commercial, regular	Fats and Oils	0.17 mg	2%	CNF
6347	Hot chocolate, rich, mix, powder, prepared with water	Beverages	0.17 mg	2%	CNF
6348	Cucumber, peeled, raw	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6349	Candies, bars, Skor	Sweets	0.17 mg	2%	CNF
6350	Cookie, fortune	Baked Products	0.17 mg	2%	CNF

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Vegetarian foods high in Zinc

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