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 6401–6450 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
6401	Babyfood, mashed cheddar potatoes and broccoli, toddlers	Baby Foods	0.16 mg	1%	USDA_SR
6402	Turnip greens and turnips, frozen, unprepared	Vegetables and Vegetable Products	0.16 mg	1%	USDA_SR
6403	Chicory, witloof, raw	Vegetables and Vegetable Products	0.16 mg	1%	USDA_SR
6404	Butterbur, (fuki), raw	Vegetables and Vegetable Products	0.16 mg	1%	USDA_SR
6405	Water convolvulus, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.16 mg	1%	USDA_SR
6406	Sweet potato, canned, syrup pack, drained solids	Vegetables and Vegetable Products	0.16 mg	1%	USDA_SR
6407	Yambean (jicama), raw	Vegetables and Vegetable Products	0.16 mg	1%	USDA_SR
6408	Orange juice, frozen concentrate, unsweetened, undiluted	Fruits and Fruit Juices	0.16 mg	1%	USDA_SR
6409	Orange juice, frozen concentrate, unsweetened, undiluted, with added calcium	Fruits and Fruit Juices	0.16 mg	1%	USDA_SR
6410	CRACKER BARREL, coleslaw	Restaurant Foods	0.16 mg	1%	USDA_SR
6411	Puddings, vanilla, ready-to-eat	Sweets	0.16 mg	1%	USDA_SR
6412	Water convolvulus, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.16 mg	1%	USDA_SR
6413	Eggplant, raw	Vegetables and Vegetable Products	0.16 mg	1%	USDA_SR
6414	Salad dressing, coleslaw	Fats and Oils	0.16 mg	1%	USDA_SR
6415	Raspberries, canned, red, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.16 mg	1%	USDA_SR
6416	Beverages, Chocolate-flavored drink, whey and milk based	Beverages	0.16 mg	1%	USDA_SR
6417	Babyfood, fruit, jarred, banana, all stages	Babyfoods	0.16 mg	1%	CNF
6418	Plant-based beverage, coconut, enriched, sweetened, all flavours	Beverages	0.16 mg	1%	CNF
6419	Orange juice, frozen concentrate, undiluted, with added calcium and Vitamin D	Fruits and fruit juices	0.16 mg	1%	CNF
6420	Soup, cream, mushroom, canned, condensed, reduced fat	Soups, Sauces and Gravies	0.16 mg	1%	CNF
6421	Salad, garden, with Italian dressing, homemade	Mixed Dishes	0.16 mg	1%	CNF
6422	Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained, with salt	Vegetables and Vegetable Products	0.16 mg	1%	CNF
6423	Chocolate flavour drink, whey and milk based	Beverages	0.16 mg	1%	CNF
6424	Sauce, tomato chili sauce, bottled, salted	Soups, Sauces and Gravies	0.16 mg	1%	CNF
6425	Carbonated drinks, chocolate	Beverages	0.16 mg	1%	CNF
6426	Dessert, pudding, vanilla, ready to eat	Sweets	0.16 mg	1%	CNF
6427	Pie, blueberry, commercial, 2 crust	Baked Products	0.16 mg	1%	CNF
6428	Pie, apple, commercial, 2 crust	Baked Products	0.16 mg	1%	CNF
6429	Cake, Boston cream pie, commercial	Baked Products	0.16 mg	1%	CNF
6430	Cake mix, angel food, dry, unprepared	Baked Products	0.16 mg	1%	CNF
6431	Lemonade with artificial sweetener, powder	Beverages	0.16 mg	1%	CNF
6432	Alcohol, liqueur, coffee and cream (17% alcohol by volume)	Beverages	0.16 mg	1%	CNF
6433	Sweet potato, canned, syrup pack, drained solids	Vegetables and Vegetable Products	0.16 mg	1%	CNF
6434	Yambean (jimaca), tuber, raw	Vegetables and Vegetable Products	0.16 mg	1%	CNF
6435	Turnip greens and turnips, frozen, unprepared	Vegetables and Vegetable Products	0.16 mg	1%	CNF
6436	Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained	Vegetables and Vegetable Products	0.16 mg	1%	CNF
6437	Eggplant (aubergine, brinjal), raw	Vegetables and Vegetable Products	0.16 mg	1%	CNF
6438	Belgium endive (chicory, witloof), raw	Vegetables and Vegetable Products	0.16 mg	1%	CNF
6439	Butterbur (fuki), raw	Vegetables and Vegetable Products	0.16 mg	1%	CNF
6440	Orange juice, frozen concentrate, undiluted	Fruits and fruit juices	0.16 mg	1%	CNF
6441	Blueberry, raw	Fruits and fruit juices	0.16 mg	1%	CNF
6442	Raspberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.16 mg	1%	CNF
6443	Cereal, hot, cream of rice, cooked	Breakfast cereals	0.16 mg	1%	CNF
6444	Sauce, pepper, TABASCO, ready-to-serve	Soups, Sauces and Gravies	0.16 mg	1%	CNF
6445	Soup, cream, mushroom, canned, condensed	Soups, Sauces and Gravies	0.16 mg	1%	CNF
6446	Grains, barley, malt extract, dried	Cereals, Grains and Pasta	0.16 mg	1%	CNF
6447	Egg, chicken, white, dried, powder, glucose reduced	Dairy and Egg Products	0.16 mg	1%	CNF
6448	Carrots, baby, raw	Vegetables and Vegetable Products	0.16 mg	1%	USDA_FF
6449	Tomatillos, dehusked, raw	Vegetables and Vegetable Products	0.16 mg	1%	USDA_FF
6450	Turnips, raw	Vegetables and Vegetable Products	0.16 mg	1%	USDA_FF

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Vegetarian foods high in Zinc

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