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 6351–6400 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
6351	Juice drink, fruit punch, frozen concentrate, water added	Beverages	0.17 mg	2%	CNF
6352	Tomato ketchup (catsup), low sodium	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6353	Tomato ketchup (catsup)	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6354	Tomato, red, ripe, canned, stewed	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6355	Tomato, red, ripe, raw, year round average	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6356	Squash, winter, butternut, frozen, unprepared	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6357	Squash, winter, acorn, baked	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6358	Onion, raw	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6359	Carrot, baby, raw	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6360	Pepper, sweet, yellow, raw	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6361	Sweet potato, cooked, candied, homemade	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6362	Beans, pinto, mature seeds, sprouted, boiled, drained	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6363	Dock (sorrel), boiled, drained	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6364	Turnip greens, frozen, unprepared	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6365	Purslane, boiled, drained	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6366	Purslane, raw	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6367	Pumpkin, canned	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6368	Pepper, hot chili, red or green, canned, solids and liquid	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6369	Mustard spinach (tendergreen), raw	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6370	Gourd, dishcloth (towelgourd), boiled, drained	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6371	Cauliflower, frozen, unprepared	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6372	Cauliflower, boiled, drained	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6373	Cardoon, raw	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6374	Bok choy, pak-choi, boiled drained	Vegetables and Vegetable Products	0.17 mg	2%	CNF
6375	Peach, raw	Fruits and fruit juices	0.17 mg	2%	CNF
6376	Peach, dried halves, sulphured, cooked, added sugar	Fruits and fruit juices	0.17 mg	2%	CNF
6377	Nectarine, raw	Fruits and fruit juices	0.17 mg	2%	CNF
6378	Melon balls, frozen (cantaloupe and honeydew)	Fruits and fruit juices	0.17 mg	2%	CNF
6379	Kumquat, raw	Fruits and fruit juices	0.17 mg	2%	CNF
6380	Guava sauce, cooked	Fruits and fruit juices	0.17 mg	2%	CNF
6381	Sauce, barbecue, ready-to-serve	Soups, Sauces and Gravies	0.17 mg	2%	CNF
6382	Soup, mixed vegetable (with pasta), ready-to-serve	Soups, Sauces and Gravies	0.17 mg	2%	CNF
6383	Milk, fluid, human (breast milk), mature	Dairy and Egg Products	0.17 mg	2%	CNF
6384	Bananas, ripe and slightly ripe, raw	Fruits and Fruit Juices	0.16 mg	1%	USDA_FF
6385	Bananas, ripe and slightly ripe, raw	Fruits and Fruit Juices	0.16 mg	1%	USDA_FF
6386	Ketchup, restaurant	Vegetables and Vegetable Products	0.16 mg	1%	USDA_FF
6387	Alcoholic beverage, liqueur, coffee with cream, 34 proof	Beverages	0.16 mg	1%	USDA_SR
6388	Pie, apple, commercially prepared, enriched flour	Baked Products	0.16 mg	1%	USDA_SR
6389	Sauce, barbecue, KRAFT, original	Soups, Sauces, and Gravies	0.16 mg	1%	USDA_SR
6390	Sauce, ready-to-serve, pepper, TABASCO	Soups, Sauces, and Gravies	0.16 mg	1%	USDA_SR
6391	Cherimoya, raw	Fruits and Fruit Juices	0.16 mg	1%	USDA_SR
6392	Cereals, CREAM OF RICE, cooked with water, with salt	Breakfast Cereals	0.16 mg	1%	USDA_SR
6393	Babyfood, dinner, mixed vegetable, strained	Baby Foods	0.16 mg	1%	USDA_SR
6394	Egg, white, dried, powder, stabilized, glucose reduced	Dairy and Egg Products	0.16 mg	1%	USDA_SR
6395	Pie, apple, commercially prepared, unenriched flour	Baked Products	0.16 mg	1%	USDA_SR
6396	Pie, blueberry, commercially prepared	Baked Products	0.16 mg	1%	USDA_SR
6397	Cake, boston cream pie, commercially prepared	Baked Products	0.16 mg	1%	USDA_SR
6398	Carbonated beverage, chocolate-flavored soda	Beverages	0.16 mg	1%	USDA_SR
6399	Blueberries, raw	Fruits and Fruit Juices	0.16 mg	1%	USDA_SR
6400	Sauce, tomato chili sauce, bottled, with salt	Soups, Sauces, and Gravies	0.16 mg	1%	USDA_SR

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Vegetarian foods high in Zinc

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