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

Selling a product with zinc? Generate a print-ready nutrition label from your recipe.

Showing 6501–6550 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
6501	Papaya nectar, canned	Fruits and fruit juices	0.15 mg	1%	CNF
6502	Cereal, hot, cream of wheat, quick, prepared	Breakfast cereals	0.15 mg	1%	CNF
6503	Soup, cream, potato, canned, condensed	Soups, Sauces and Gravies	0.15 mg	1%	CNF
6504	Salad dressing, mayonnaise, commercial, regular	Fats and Oils	0.15 mg	1%	CNF
6505	Egg, chicken, white, pan dried, flakes	Dairy and Egg Products	0.15 mg	1%	CNF
6506	Plantains, overripe, raw	Fruits and Fruit Juices	0.15 mg	1%	USDA_FF
6507	Apricot, with skin, raw	Fruits and Fruit Juices	0.15 mg	1%	USDA_FF
6508	Plantains, ripe, raw	Fruits and Fruit Juices	0.15 mg	1%	USDA_FF
6509	Fennel, bulb, raw	Vegetables and Vegetable Products	0.14 mg	1%	USDA_FF
6510	Kiwifruit, green, raw	Fruits and Fruit Juices	0.14 mg	1%	USDA_FF
6511	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.14 mg	1%	USDA_SR
6512	Apricots, dried, sulfured, stewed, without added sugar	Fruits and Fruit Juices	0.14 mg	1%	USDA_SR
6513	Babyfood, snack, GERBER GRADUATE FRUIT STRIPS, Real Fruit Bars	Baby Foods	0.14 mg	1%	USDA_SR
6514	Alcoholic beverage, wine, table, red	Beverages	0.14 mg	1%	USDA_SR
6515	Beverages, Whiskey sour mix, powder	Beverages	0.14 mg	1%	USDA_SR
6516	Cookies, brownies, dry mix, sugar free	Baked Products	0.14 mg	1%	USDA_SR
6517	Margarine-like, vegetable oil spread, fat free, liquid, with salt	Fats and Oils	0.14 mg	1%	USDA_SR
6518	Alcoholic Beverage, wine, table, red, Merlot	Beverages	0.14 mg	1%	USDA_SR
6519	Cereals, corn grits, yellow, regular, quick, enriched, cooked with water, with salt	Breakfast Cereals	0.14 mg	1%	USDA_SR
6520	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Breakfast Cereals	0.14 mg	1%	USDA_SR
6521	Salad dressing, honey mustard, regular	Fats and Oils	0.14 mg	1%	USDA_SR
6522	Tomatoes, orange, raw	Vegetables and Vegetable Products	0.14 mg	1%	USDA_SR
6523	Turnip greens, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.14 mg	1%	USDA_SR
6524	Fast foods, coleslaw	Fast Foods	0.14 mg	1%	USDA_SR
6525	Turnip greens, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	1%	USDA_SR
6526	Tomatoes, red, ripe, cooked, with salt	Vegetables and Vegetable Products	0.14 mg	1%	USDA_SR
6527	Turnips, frozen, unprepared	Vegetables and Vegetable Products	0.14 mg	1%	USDA_SR
6528	Tomatoes, red, ripe, cooked	Vegetables and Vegetable Products	0.14 mg	1%	USDA_SR
6529	Celery, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.14 mg	1%	USDA_SR
6530	Eggs, scrambled, frozen mixture	Dairy and Egg Products	0.14 mg	1%	USDA_SR
6531	Prickly pears, raw (Northern Plains Indians)	American Indian/Alaska Native Foods	0.14 mg	1%	USDA_SR
6532	Syrups, malt	Sweets	0.14 mg	1%	USDA_SR
6533	Celery, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	1%	USDA_SR
6534	Beans, snap, canned, all styles, seasoned, solids and liquids	Vegetables and Vegetable Products	0.14 mg	1%	USDA_SR
6535	Peppers, jalapeno, raw	Vegetables and Vegetable Products	0.14 mg	1%	USDA_SR
6536	Cabbage, napa, cooked	Vegetables and Vegetable Products	0.14 mg	1%	USDA_SR
6537	Pickle relish, sweet	Vegetables and Vegetable Products	0.14 mg	1%	USDA_SR
6538	Plantains, green, boiled	Fruits and Fruit Juices	0.14 mg	1%	USDA_SR
6539	Kiwifruit, green, raw	Fruits and Fruit Juices	0.14 mg	1%	USDA_SR
6540	Babyfood, dessert, blueberry yogurt, strained	Baby Foods	0.14 mg	1%	USDA_SR
6541	Babyfood, mixed fruit juice with low fat yogurt	Baby Foods	0.14 mg	1%	USDA_SR
6542	Babyfood, banana juice with low fat yogurt	Baby Foods	0.14 mg	1%	USDA_SR
6543	Strawberries, raw	Fruits and Fruit Juices	0.14 mg	1%	USDA_SR
6544	Melon, banana (Navajo)	American Indian/Alaska Native Foods	0.14 mg	1%	USDA_SR
6545	Babyfood, dessert, jarred, blueberry, all stages	Babyfoods	0.14 mg	1%	CNF
6546	Babyfood, fruit, jarred, banana and other fruit	Babyfoods	0.14 mg	1%	CNF
6547	Vitamin water, all flavours, low Calorie	Beverages	0.14 mg	1%	CNF
6548	Salad dressing, honey mustard, regular	Fats and Oils	0.14 mg	1%	CNF
6549	Turnip greens, boiled, drained, with salt	Vegetables and Vegetable Products	0.14 mg	1%	CNF
6550	Egg, chicken, scrambled, frozen mixture	Dairy and Egg Products	0.14 mg	1%	CNF

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Vegetarian foods high in Zinc

Turn these foods into a print-ready nutrition label.