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 6951–7000 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
6951	Sugar-apple, raw	Fruits and fruit juices	0.10 mg	1%	CNF
6952	Soursop, raw	Fruits and fruit juices	0.10 mg	1%	CNF
6953	Sapodilla, raw	Fruits and fruit juices	0.10 mg	1%	CNF
6954	Rhubarb, frozen, uncooked	Fruits and fruit juices	0.10 mg	1%	CNF
6955	Passion fruit, purple, raw	Fruits and fruit juices	0.10 mg	1%	CNF
6956	Mammy-apple, raw	Fruits and fruit juices	0.10 mg	1%	CNF
6957	Cranberry, raw	Fruits and fruit juices	0.10 mg	1%	CNF
6958	Cherry, sweet, canned, extra heavy syrup pack	Fruits and fruit juices	0.10 mg	1%	CNF
6959	Cherry, sweet, canned, heavy syrup pack	Fruits and fruit juices	0.10 mg	1%	CNF
6960	Cherry, sweet, canned, juice pack, solids and liquid	Fruits and fruit juices	0.10 mg	1%	CNF
6961	Cherry sour, red, frozen, unsweetened	Fruits and fruit juices	0.10 mg	1%	CNF
6962	Cherry, sour, red, raw	Fruits and fruit juices	0.10 mg	1%	CNF
6963	Apricot, frozen, sweetened	Fruits and fruit juices	0.10 mg	1%	CNF
6964	Apricot, canned whole no skin, extra heavy syrup, solids and liquid	Fruits and fruit juices	0.10 mg	1%	CNF
6965	Apricot, canned whole no skin, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.10 mg	1%	CNF
6966	Acerola juice, raw	Fruits and fruit juices	0.10 mg	1%	CNF
6967	Acerola (West Indian cherry), raw	Fruits and fruit juices	0.10 mg	1%	CNF
6968	Cereal, hot, cream of wheat, instant: apple and cinnamon, prepared	Breakfast cereals	0.10 mg	1%	CNF
6969	Cereal, hot, cream of wheat, instant: maple and brown sugar, prepared	Breakfast cereals	0.10 mg	1%	CNF
6970	Soup, cream, vegetable, dehydrated, water added	Soups, Sauces and Gravies	0.10 mg	1%	CNF
6971	Soup, cauliflower, dehydrated, water added	Soups, Sauces and Gravies	0.10 mg	1%	CNF
6972	Sauce, teriyaki, ready-to-serve	Soups, Sauces and Gravies	0.10 mg	1%	CNF
6973	Salad dressing, russian, commercial, low calorie	Fats and Oils	0.10 mg	1%	CNF
6974	Salt, table	Spices and Herbs	0.10 mg	1%	CNF
6975	Peppers, jalapeno, seeded, raw	Vegetables and Vegetable Products	0.09 mg	1%	USDA_FF
6976	Celery, raw	Vegetables and Vegetable Products	0.09 mg	1%	USDA_FF
6977	Oat milk, unsweetened, plain, refrigerated	Beverages	0.09 mg	1%	USDA_FF
6978	Olives, green, Manzanilla, stuffed with pimiento	Fruits and Fruit Juices	0.09 mg	1%	USDA_FF
6979	Pie, peach	Baked Products	0.09 mg	1%	USDA_SR
6980	Beverages, carbonated, cola, regular	Beverages	0.09 mg	1%	USDA_SR
6981	Soup, egg drop, Chinese restaurant	Soups, Sauces, and Gravies	0.09 mg	1%	USDA_SR
6982	Snacks, Pretzels, gluten- free made with cornstarch and potato flour	Snacks	0.09 mg	1%	USDA_SR
6983	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.09 mg	1%	USDA_SR
6984	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, water pack, solids and liquids	Fruits and Fruit Juices	0.09 mg	1%	USDA_SR
6985	Sauce, enchilada, red, mild, ready to serve	Soups, Sauces, and Gravies	0.09 mg	1%	USDA_SR
6986	Sauce, sweet and sour, ready-to-serve	Soups, Sauces, and Gravies	0.09 mg	1%	USDA_SR
6987	Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt	Breakfast Cereals	0.09 mg	1%	USDA_SR
6988	Butter, without salt	Dairy and Egg Products	0.09 mg	1%	USDA_SR
6989	Butter, salted	Dairy and Egg Products	0.09 mg	1%	USDA_SR
6990	Grapefruit, sections, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.09 mg	1%	USDA_SR
6991	Fruit cocktail, (peach and pineapple and pear and grape and cherry), canned, light syrup, solids and liquids	Fruits and Fruit Juices	0.09 mg	1%	USDA_SR
6992	Salad dressing, thousand island dressing, fat-free	Fats and Oils	0.09 mg	1%	USDA_SR
6993	Cranberries, raw	Fruits and Fruit Juices	0.09 mg	1%	USDA_SR
6994	Soup, bouillon cubes and granules, low sodium, dry	Soups, Sauces, and Gravies	0.09 mg	1%	USDA_SR
6995	Babyfood, pears, dices, toddler	Baby Foods	0.09 mg	1%	USDA_SR
6996	Soup, tomato, canned, prepared with equal volume water, commercial	Soups, Sauces, and Gravies	0.09 mg	1%	USDA_SR
6997	Babyfood, juice, orange and banana	Baby Foods	0.09 mg	1%	USDA_SR
6998	Babyfood, fruit, prunes with tapioca, without ascorbic acid, strained	Baby Foods	0.09 mg	1%	USDA_SR
6999	Fast foods, strawberry banana smoothie made with ice and low-fat yogurt	Fast Foods	0.09 mg	1%	USDA_SR
7000	Puddings, vanilla, dry mix, regular, with added oil	Sweets	0.09 mg	1%	USDA_SR

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.