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 7001–7050 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
7001	Onions, frozen, whole, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.09 mg	1%	USDA_SR
7002	Onions, frozen, whole, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.09 mg	1%	USDA_SR
7003	Butterbur, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.09 mg	1%	USDA_SR
7004	Puddings, banana, dry mix, regular, with added oil	Sweets	0.09 mg	1%	USDA_SR
7005	Pears, canned, juice pack, solids and liquids	Fruits and Fruit Juices	0.09 mg	1%	USDA_SR
7006	Peaches, canned, extra light syrup, solids and liquids (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.09 mg	1%	USDA_SR
7007	Peaches, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.09 mg	1%	USDA_SR
7008	Melons, honeydew, raw	Fruits and Fruit Juices	0.09 mg	1%	USDA_SR
7009	Mangos, raw	Fruits and Fruit Juices	0.09 mg	1%	USDA_SR
7010	Plums, wild (Northern Plains Indians)	American Indian/Alaska Native Foods	0.09 mg	1%	USDA_SR
7011	Peppers, hot pickled, canned	Vegetables and Vegetable Products	0.09 mg	1%	USDA_SR
7012	Puddings, banana, dry mix, regular	Sweets	0.09 mg	1%	USDA_SR
7013	Butterbur, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.09 mg	1%	USDA_SR
7014	Taro, tahitian, raw	Vegetables and Vegetable Products	0.09 mg	1%	USDA_SR
7015	Pears, canned, water pack, solids and liquids	Fruits and Fruit Juices	0.09 mg	1%	USDA_SR
7016	Peaches, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.09 mg	1%	USDA_SR
7017	Peaches, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.09 mg	1%	USDA_SR
7018	Peaches, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.09 mg	1%	USDA_SR
7019	Candies, divinity, prepared-from-recipe	Sweets	0.09 mg	1%	USDA_SR
7020	Peppers, chili, green, canned	Vegetables and Vegetable Products	0.09 mg	1%	USDA_SR
7021	Peaches, canned, heavy syrup, drained	Fruits and Fruit Juices	0.09 mg	1%	USDA_SR
7022	Blueberries, canned, light syrup, drained	Fruits and Fruit Juices	0.09 mg	1%	USDA_SR
7023	Strawberries, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.09 mg	1%	USDA_SR
7024	Sweeteners, tabletop, fructose, liquid	Sweets	0.09 mg	1%	USDA_SR
7025	Candies, KIT KAT Wafer Bar	Sweets	0.09 mg	1%	USDA_SR
7026	Candies, butterscotch	Sweets	0.09 mg	1%	USDA_SR
7027	Lemon juice from concentrate, bottled, CONCORD	Fruits and Fruit Juices	0.09 mg	1%	USDA_SR
7028	Nance, frozen, unsweetened	Fruits and Fruit Juices	0.09 mg	1%	USDA_SR
7029	Pomegranate juice, bottled	Fruits and Fruit Juices	0.09 mg	1%	USDA_SR
7030	Babyfood, dessert, jarred, banana graham pie	Babyfoods	0.09 mg	1%	CNF
7031	Babyfood, fruit, jarred, pear, all stages	Babyfoods	0.09 mg	1%	CNF
7032	Soup, cream, celery, canned, condensed, reduced fat, water added	Soups, Sauces and Gravies	0.09 mg	1%	CNF
7033	Soup, cream, mushroom, canned, condensed, reduced sodium, water added	Soups, Sauces and Gravies	0.09 mg	1%	CNF
7034	Energy drink, coffee flavours, light	Beverages	0.09 mg	1%	CNF
7035	Sauce, sweet and sour, ready to serve	Soups, Sauces and Gravies	0.09 mg	1%	CNF
7036	Vodka cooler, fruit flavours	Beverages	0.09 mg	1%	CNF
7037	Chinese dish, soup, egg drop, restaurant prepared	Soups, Sauces and Gravies	0.09 mg	1%	CNF
7038	Pomegranate juice, ready-to-drink	Fruits and fruit juices	0.09 mg	1%	CNF
7039	Onion, frozen, whole, boiled, drained, with salt	Vegetables and Vegetable Products	0.09 mg	1%	CNF
7040	Butterbur (fuki), boiled, drained, with salt	Vegetables and Vegetable Products	0.09 mg	1%	CNF
7041	Candies, divinity, homemade	Sweets	0.09 mg	1%	CNF
7042	Sweets, sugars, fructose, liquid	Sweets	0.09 mg	1%	CNF
7043	Peach, canned, heavy syrup, drained	Fruits and fruit juices	0.09 mg	1%	CNF
7044	Soup, bouillon cubes and granules, low sodium, dry	Soups, Sauces and Gravies	0.09 mg	1%	CNF
7045	Salad dressing, thousand island dressing, fat free	Fats and Oils	0.09 mg	1%	CNF
7046	Pepper, chili, green, canned	Vegetables and Vegetable Products	0.09 mg	1%	CNF
7047	Dessert, pudding, banana, dry mix, regular, unprepared	Sweets	0.09 mg	1%	CNF
7048	Candies, bars, Kit Kat wafer bar	Sweets	0.09 mg	1%	CNF
7049	Candies, butterscotch	Sweets	0.09 mg	1%	CNF
7050	Pie, peach, 2 crust	Baked Products	0.09 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.