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 7401–7450 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
7401	Alcohol, wine cooler	Beverages	0.06 mg	1%	CNF
7402	Drink, orange, with pulp, vitamin C added, frozen concentrate	Beverages	0.06 mg	1%	CNF
7403	Juice drink, pineapple and orange, vitamin C added, canned	Beverages	0.06 mg	1%	CNF
7404	Juice drink, pineapple and grapefruit, vitamin C added, canned	Beverages	0.06 mg	1%	CNF
7405	Alcohol, cocktail, whisky sour mix, bottled, whisky added	Beverages	0.06 mg	1%	CNF
7406	Alcohol, table wine, rosé (11.5% alcohol by volume)	Beverages	0.06 mg	1%	CNF
7407	Pepper, sweet, green, frozen, chopped, unprepared	Vegetables and Vegetable Products	0.06 mg	1%	CNF
7408	Leeks (bulb and lower-leaf portion), boiled, drained	Vegetables and Vegetable Products	0.06 mg	1%	CNF
7409	Butterbur (fuki), canned	Vegetables and Vegetable Products	0.06 mg	1%	CNF
7410	Feijoa, raw	Fruits and fruit juices	0.06 mg	1%	CNF
7411	Strawberry, frozen, sweetened, sliced	Fruits and fruit juices	0.06 mg	1%	CNF
7412	Rose-apple, raw	Fruits and fruit juices	0.06 mg	1%	CNF
7413	Passion fruit juice, yellow, raw	Fruits and fruit juices	0.06 mg	1%	CNF
7414	Orange, california, valencia, raw	Fruits and fruit juices	0.06 mg	1%	CNF
7415	Lime juice, canned or bottled	Fruits and fruit juices	0.06 mg	1%	CNF
7416	Lemon juice, canned or bottled	Fruits and fruit juices	0.06 mg	1%	CNF
7417	Lemon, raw, without peel	Fruits and fruit juices	0.06 mg	1%	CNF
7418	Grapefruit juice, canned, sweetened	Fruits and fruit juices	0.06 mg	1%	CNF
7419	Cherry, sour, red, canned, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.06 mg	1%	CNF
7420	Cherry, sour, red, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.06 mg	1%	CNF
7421	Blueberry, frozen, sweetened	Fruits and fruit juices	0.06 mg	1%	CNF
7422	Apple, dehydrated (low moisture), sulphured, cooked	Fruits and fruit juices	0.06 mg	1%	CNF
7423	Soup, cream, onion, canned, condensed, water added	Soups, Sauces and Gravies	0.06 mg	1%	CNF
7424	Soup, cream, celery, canned, condensed, water added	Soups, Sauces and Gravies	0.06 mg	1%	CNF
7425	Salad dressing, italian, commercial, low Calorie	Fats and Oils	0.06 mg	1%	CNF
7426	Vanilla extract, imitation, with alcohol	Spices and Herbs	0.06 mg	1%	CNF
7427	Melons, honeydew, raw	Fruits and Fruit Juices	0.06 mg	1%	USDA_FF
7428	Grape juice, purple, with added vitamin C, from concentrate, shelf stable	Fruits and Fruit Juices	0.06 mg	1%	USDA_FF
7429	Carbonated beverage, low calorie, other than cola or pepper, with sodium saccharin, without caffeine	Beverages	0.05 mg	0%	USDA_SR
7430	Beverages, orange breakfast drink, ready-to-drink, with added nutrients	Beverages	0.05 mg	0%	USDA_SR
7431	Beverages, carbonated, ginger ale	Beverages	0.05 mg	0%	USDA_SR
7432	Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
7433	Grapes, canned, thompson seedless, water pack, solids and liquids	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
7434	Grapefruit juice, white, frozen concentrate, unsweetened, diluted with 3 volume water	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
7435	Grapefruit juice, white, canned or bottled, unsweetened	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
7436	Soup, onion, dry, mix, prepared with water	Soups, Sauces, and Gravies	0.05 mg	0%	USDA_SR
7437	Beverages, coffee, brewed, espresso, restaurant-prepared, decaffeinated	Beverages	0.05 mg	0%	USDA_SR
7438	Apples, frozen, unsweetened, heated (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
7439	Apples, canned, sweetened, sliced, drained, heated	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
7440	Butter, whipped, with salt	Dairy and Egg Products	0.05 mg	0%	USDA_SR
7441	Beverages, FUZE, orange mango, fortified with vitamins A, C, E, B6	Beverages	0.05 mg	0%	USDA_SR
7442	Grapefruit juice, white, raw	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
7443	Babyfood, fruit, apricot with tapioca, strained	Baby Foods	0.05 mg	0%	USDA_SR
7444	Babyfood, tropical fruit medley	Baby Foods	0.05 mg	0%	USDA_SR
7445	Beverages, Energy drink, ROCKSTAR	Beverages	0.05 mg	0%	USDA_SR
7446	Beverages, coffee, brewed, espresso, restaurant-prepared	Beverages	0.05 mg	0%	USDA_SR
7447	Apples, frozen, unsweetened, unheated (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
7448	Apples, dried, sulfured, stewed, without added sugar	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
7449	Apples, raw, without skin	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
7450	Babyfood, dessert, tropical fruit, junior	Baby Foods	0.05 mg	0%	USDA_SR

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Vegetarian foods high in Zinc

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