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 7101–7150 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
7101	Puddings, tapioca, dry mix, with no added salt	Sweets	0.08 mg	1%	USDA_SR
7102	Plums, canned, purple, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.08 mg	1%	USDA_SR
7103	Plums, canned, purple, water pack, solids and liquids	Fruits and Fruit Juices	0.08 mg	1%	USDA_SR
7104	Pears, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.08 mg	1%	USDA_SR
7105	Pears, canned, light syrup pack, solids and liquids	Fruits and Fruit Juices	0.08 mg	1%	USDA_SR
7106	Papayas, raw	Fruits and Fruit Juices	0.08 mg	1%	USDA_SR
7107	Oranges, raw, Florida	Fruits and Fruit Juices	0.08 mg	1%	USDA_SR
7108	Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.08 mg	1%	USDA_SR
7109	Puddings, tapioca, dry mix	Sweets	0.08 mg	1%	USDA_SR
7110	Syrups, table blends, pancake	Sweets	0.08 mg	1%	USDA_SR
7111	Pickles, cucumber, sweet, low sodium (includes bread and butter pickles)	Vegetables and Vegetable Products	0.08 mg	1%	USDA_SR
7112	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Fruits and Fruit Juices	0.08 mg	1%	USDA_SR
7113	Pears, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.08 mg	1%	USDA_SR
7114	Peaches, spiced, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.08 mg	1%	USDA_SR
7115	Alcoholic beverage, wine, light	Beverages	0.08 mg	1%	USDA_SR
7116	Alcoholic beverage, wine, cooking	Beverages	0.08 mg	1%	USDA_SR
7117	Babyfood, juice, apple-sweet potato	Baby Foods	0.08 mg	1%	USDA_SR
7118	Fruit juice smoothie, NAKED JUICE, strawberry banana	Fruits and Fruit Juices	0.08 mg	1%	USDA_SR
7119	Fruit juice smoothie, ODWALLA, strawberry banana	Fruits and Fruit Juices	0.08 mg	1%	USDA_SR
7120	Kiwifruit, ZESPRI SunGold, raw	Fruits and Fruit Juices	0.08 mg	1%	USDA_SR
7121	Pineapple, raw, traditional varieties	Fruits and Fruit Juices	0.08 mg	1%	USDA_SR
7122	Pears, canned, heavy syrup, drained	Fruits and Fruit Juices	0.08 mg	1%	USDA_SR
7123	Fruit cocktail, canned, heavy syrup, drained	Fruits and Fruit Juices	0.08 mg	1%	USDA_SR
7124	Rhubarb, frozen, cooked, with sugar	Fruits and Fruit Juices	0.08 mg	1%	USDA_SR
7125	Rambutan, canned, syrup pack	Fruits and Fruit Juices	0.08 mg	1%	USDA_SR
7126	Lime juice, raw	Fruits and Fruit Juices	0.08 mg	1%	USDA_SR
7127	Babyfood, fruit supreme dessert	Baby Foods	0.08 mg	1%	USDA_SR
7128	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Fruits and Fruit Juices	0.08 mg	1%	USDA_SR
7129	Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.08 mg	1%	USDA_SR
7130	Pummelo, raw	Fruits and Fruit Juices	0.08 mg	1%	USDA_SR
7131	Babyfood, juice, pear	Baby Foods	0.08 mg	1%	USDA_SR
7132	Babyfood, fruit, jarred, apricot and other fruit	Babyfoods	0.08 mg	1%	CNF
7133	Soup, cream, mushroom, canned, condensed, reduced fat, water added	Soups, Sauces and Gravies	0.08 mg	1%	CNF
7134	Soup, butternut squash, ready-to-serve, reduced sodium	Soups, Sauces and Gravies	0.08 mg	1%	CNF
7135	Soup (sauce), stock, cream, ready-to-serve	Soups, Sauces and Gravies	0.08 mg	1%	CNF
7136	Pear, Bartlett, raw	Fruits and fruit juices	0.08 mg	1%	CNF
7137	Sweets, sugars, brown, contains sugar and sucralose	Sweets	0.08 mg	1%	CNF
7138	Soup, vegetable, homemade	Soups, Sauces and Gravies	0.08 mg	1%	CNF
7139	Vinegar, balsamic	Spices and Herbs	0.08 mg	1%	CNF
7140	Alcohol, table wine, light	Beverages	0.08 mg	1%	CNF
7141	Alcohol, wine, cooking	Beverages	0.08 mg	1%	CNF
7142	Pineapple, raw, traditional varieties	Fruits and fruit juices	0.08 mg	1%	CNF
7143	Pear, canned, heavy syrup, drained	Fruits and fruit juices	0.08 mg	1%	CNF
7144	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, heavy syrup, drained	Fruits and fruit juices	0.08 mg	1%	CNF
7145	Non-alcoholic, wine	Beverages	0.08 mg	1%	CNF
7146	Rambutan, canned, syrup pack	Fruits and fruit juices	0.08 mg	1%	CNF
7147	Dessert, pudding, tapioca, dry mix, unprepared	Sweets	0.08 mg	1%	CNF
7148	Sweets, syrup, table blend, pancake	Sweets	0.08 mg	1%	CNF
7149	Alcohol, cocktail, scotch and soda	Beverages	0.08 mg	1%	CNF
7150	Coffee, instant, sweetened, mocha flavour, powder, water added	Beverages	0.08 mg	1%	CNF

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Vegetarian foods high in Zinc

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