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 7301–7350 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
7301	Plum, canned, purple, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.07 mg	1%	CNF
7302	Pear nectar, canned	Fruits and fruit juices	0.07 mg	1%	CNF
7303	Pear, canned, halves, extra light syrup pack, solids and liquid	Fruits and fruit juices	0.07 mg	1%	CNF
7304	Tangerine (mandarin), raw	Fruits and fruit juices	0.07 mg	1%	CNF
7305	Orange grapefruit juice, canned	Fruits and fruit juices	0.07 mg	1%	CNF
7306	Orange juice, chilled, includes from concentrate	Fruits and fruit juices	0.07 mg	1%	CNF
7307	Melon, casaba, raw	Fruits and fruit juices	0.07 mg	1%	CNF
7308	Lychee (litchi), raw	Fruits and fruit juices	0.07 mg	1%	CNF
7309	Grape juice, canned or bottled, without added vitamin C	Fruits and fruit juices	0.07 mg	1%	CNF
7310	Grapefruit, white, florida, raw	Fruits and fruit juices	0.07 mg	1%	CNF
7311	Grapefruit, white, california, raw	Fruits and fruit juices	0.07 mg	1%	CNF
7312	Grapefruit, pink or red, florida, raw	Fruits and fruit juices	0.07 mg	1%	CNF
7313	Grapefruit, pink or red, california or arizona, raw	Fruits and fruit juices	0.07 mg	1%	CNF
7314	Grapefruit, pink or red, all areas, raw	Fruits and fruit juices	0.07 mg	1%	CNF
7315	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.07 mg	1%	CNF
7316	Fruit salad (peach, pear, apricot, pineapple, cherry), canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.07 mg	1%	CNF
7317	Cherry, sweet, raw	Fruits and fruit juices	0.07 mg	1%	CNF
7318	Cherry, sour, red, canned, water pack, solids and liquid	Fruits and fruit juices	0.07 mg	1%	CNF
7319	Blueberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.07 mg	1%	CNF
7320	Cereal, hot, corn grits (yellow), cooked	Breakfast cereals	0.07 mg	1%	CNF
7321	Soup, oxtail, dehydrated, water added	Soups, Sauces and Gravies	0.07 mg	1%	CNF
7322	Salad dressing, italian, commercial, regular	Fats and Oils	0.07 mg	1%	CNF
7323	Salad dressing, mayonnaise type, commercial, regular	Fats and Oils	0.07 mg	1%	CNF
7324	Mandarin, seedless, peeled, raw	Fruits and Fruit Juices	0.07 mg	1%	USDA_FF
7325	Mango, Tommy Atkins, peeled, raw	Fruits and Fruit Juices	0.07 mg	1%	USDA_FF
7326	Cherries, sweet, dark red, raw	Fruits and Fruit Juices	0.06 mg	1%	USDA_FF
7327	Beverages, NESTEA, tea, black, ready-to-drink, lemon	Beverages	0.06 mg	1%	USDA_SR
7328	Beverages, almond milk, unsweetened, shelf stable	Beverages	0.06 mg	1%	USDA_SR
7329	Alcoholic beverage, whiskey sour, prepared from item 14028	Beverages	0.06 mg	1%	USDA_SR
7330	Alcoholic beverage, whiskey sour, canned	Beverages	0.06 mg	1%	USDA_SR
7331	Grapefruit juice, white, canned, sweetened	Fruits and Fruit Juices	0.06 mg	1%	USDA_SR
7332	Soup, cream of onion, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.06 mg	1%	USDA_SR
7333	Blueberries, frozen, sweetened	Fruits and Fruit Juices	0.06 mg	1%	USDA_SR
7334	Alcoholic beverage, whiskey sour	Beverages	0.06 mg	1%	USDA_SR
7335	Beverages, drink mix, QUAKER OATS, GATORADE, orange flavor, powder	Beverages	0.06 mg	1%	USDA_SR
7336	Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate.	Beverages	0.06 mg	1%	USDA_SR
7337	Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick	Fats and Oils	0.06 mg	1%	USDA_SR
7338	Beverages, pineapple and orange juice drink, canned	Beverages	0.06 mg	1%	USDA_SR
7339	Beverages, pineapple and grapefruit juice drink, canned	Beverages	0.06 mg	1%	USDA_SR
7340	Soup, cream of mushroom, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.06 mg	1%	USDA_SR
7341	Soup, cream of celery, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.06 mg	1%	USDA_SR
7342	Babyfood, GERBER, 3rd Foods, apple, mango and kiwi	Baby Foods	0.06 mg	1%	USDA_SR
7343	Vanilla extract, imitation, alcohol	Spices and Herbs	0.06 mg	1%	USDA_SR
7344	Beverages, Horchata, as served in restaurant	Beverages	0.06 mg	1%	USDA_SR
7345	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.06 mg	1%	USDA_SR
7346	Cherries, sour, red, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.06 mg	1%	USDA_SR
7347	Apples, dehydrated (low moisture), sulfured, stewed	Fruits and Fruit Juices	0.06 mg	1%	USDA_SR
7348	Salad dressing, italian dressing, commercial, reduced fat	Fats and Oils	0.06 mg	1%	USDA_SR
7349	Babyfood, juice, orange	Baby Foods	0.06 mg	1%	USDA_SR
7350	Babyfood, fruit, guava and papaya with tapioca, strained	Baby Foods	0.06 mg	1%	USDA_SR

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Vegetarian foods high in Zinc

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