Vegetarian foods high in Zinc (USDA SR Legacy)

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 651–700 of 4,200 foods

#	Food	Category	Per 100 g	% DV
651	Fast foods, bagel, with breakfast steak, egg, cheese, and condiments	Fast Foods	2.21 mg	20%
652	Cheese product, pasteurized process, American, vitamin D fortified	Dairy and Egg Products	2.21 mg	20%
653	Fast foods, cheeseburger; single, regular patty, with condiments	Fast Foods	2.21 mg	20%
654	Corn grain, yellow	Cereal Grains and Pasta	2.21 mg	20%
655	Corn grain, white	Cereal Grains and Pasta	2.21 mg	20%
656	Beans, black turtle, mature seeds, raw	Legumes and Legume Products	2.20 mg	20%
657	Rice crackers	Snacks	2.20 mg	20%
658	Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	2.20 mg	20%
659	Nuts, hazelnuts or filberts, blanched	Nut and Seed Products	2.20 mg	20%
660	Nuts, pistachio nuts, raw	Nut and Seed Products	2.20 mg	20%
661	Snacks, KELLOGG, KELLOGG'S Low Fat Granola Bar, Crunchy Almond/Brown Sugar	Snacks	2.20 mg	20%
662	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Breakfast Cereals	2.20 mg	20%
663	Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY	Breakfast Cereals	2.20 mg	20%
664	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Breakfast Cereals	2.18 mg	20%
665	Fast foods, cheeseburger; single, regular patty, with condiments and vegetables	Fast Foods	2.18 mg	20%
666	Rye flour, medium	Cereal Grains and Pasta	2.17 mg	20%
667	Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil	Snacks	2.16 mg	20%
668	Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce	Fast Foods	2.16 mg	20%
669	Restaurant, Mexican, cheese quesadilla	Restaurant Foods	2.16 mg	20%
670	Crackers, whole-wheat, low salt	Baked Products	2.15 mg	20%
671	Bread, whole-wheat, commercially prepared, toasted	Baked Products	2.15 mg	20%
672	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Breakfast Cereals	2.15 mg	20%
673	Spices, nutmeg, ground	Spices and Herbs	2.15 mg	20%
674	TACO BELL, Soft Taco with steak	Fast Foods	2.15 mg	20%
675	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Breakfast Cereals	2.14 mg	19%
676	Cheese puffs and twists, corn based, baked, low fat	Snacks	2.14 mg	19%
677	Barley, pearled, raw	Cereal Grains and Pasta	2.13 mg	19%
678	Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	2.13 mg	19%
679	Radishes, oriental, dried	Vegetables and Vegetable Products	2.13 mg	19%
680	Peanuts, spanish, raw	Legumes and Legume Products	2.12 mg	19%
681	LITTLE CAESARS 14" Cheese Pizza, Thin Crust	Fast Foods	2.12 mg	19%
682	Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%)	Sweets	2.11 mg	19%
683	Cheese, limburger	Dairy and Egg Products	2.10 mg	19%
684	Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt	Vegetables and Vegetable Products	2.10 mg	19%
685	Soybeans, mature seeds, sprouted, cooked, stir-fried	Vegetables and Vegetable Products	2.10 mg	19%
686	Pie Crust, Cookie-type, Chocolate, Ready Crust	Baked Products	2.10 mg	19%
687	Cheese, roquefort	Dairy and Egg Products	2.08 mg	19%
688	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Breakfast Cereals	2.07 mg	19%
689	McDONALD'S, BIG MAC (without Big Mac Sauce)	Fast Foods	2.07 mg	19%
690	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Breakfast Cereals	2.07 mg	19%
691	Restaurant, family style, fried mozzarella sticks	Restaurant Foods	2.07 mg	19%
692	Hazelnuts, beaked (Northern Plains Indians)	American Indian/Alaska Native Foods	2.06 mg	19%
693	Barley malt flour	Cereal Grains and Pasta	2.06 mg	19%
694	Crackers, whole grain, sandwich-type, with peanut butter filling	Baked Products	2.05 mg	19%
695	Nuts, coconut meat, dried (desiccated), toasted	Nut and Seed Products	2.05 mg	19%
696	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Breakfast Cereals	2.04 mg	19%
697	Nuts, coconut meat, dried (desiccated), creamed	Nut and Seed Products	2.04 mg	19%
698	Mushrooms, morel, raw	Vegetables and Vegetable Products	2.03 mg	18%
699	Snacks, granola bars, hard, plain	Snacks	2.03 mg	18%
700	Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	2.02 mg	18%

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Vegetarian foods high in Zinc (USDA SR Legacy)

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