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 7451–7500 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
7451	Babyfood, dessert, fruit dessert, without ascorbic acid, junior	Baby Foods	0.05 mg	0%	USDA_SR
7452	Babyfood, juice, apple and prune	Baby Foods	0.05 mg	0%	USDA_SR
7453	Babyfood, cherry cobbler, junior	Baby Foods	0.05 mg	0%	USDA_SR
7454	Babyfood, fruit, applesauce with banana, junior	Baby Foods	0.05 mg	0%	USDA_SR
7455	Peppers, sweet, green, frozen, chopped, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.05 mg	0%	USDA_SR
7456	Peppers, sweet, green, frozen, chopped, boiled, drained, without salt	Vegetables and Vegetable Products	0.05 mg	0%	USDA_SR
7457	Papaya, canned, heavy syrup, drained	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
7458	Loquats, raw	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
7459	Tea, herbal, brewed, Hohoysi (Hopi)	American Indian/Alaska Native Foods	0.05 mg	0%	USDA_SR
7460	Toppings, pineapple	Sweets	0.05 mg	0%	USDA_SR
7461	Puddings, lemon, dry mix, instant	Sweets	0.05 mg	0%	USDA_SR
7462	Frozen novelties, fruit and juice bars	Sweets	0.05 mg	0%	USDA_SR
7463	Peaches, frozen, sliced, sweetened	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
7464	Passion-fruit juice, purple, raw	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
7465	Orange juice, raw (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
7466	Longans, raw	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
7467	Pie fillings, canned, cherry	Sweets	0.05 mg	0%	USDA_SR
7468	Peppers, sweet, red, frozen, chopped, boiled, drained, with salt	Vegetables and Vegetable Products	0.05 mg	0%	USDA_SR
7469	Peppers, sweet, red, frozen, chopped, boiled, drained, without salt	Vegetables and Vegetable Products	0.05 mg	0%	USDA_SR
7470	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
7471	Apples, raw, gala, with skin (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
7472	Juice, apple and grape blend, with added ascorbic acid	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
7473	Grapefruit juice, white, bottled, unsweetened, OCEAN SPRAY	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
7474	Jujube, raw	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
7475	Babyfood, grape juice, no sugar, canned	Baby Foods	0.05 mg	0%	USDA_SR
7476	Cream substitute, liquid, light	Dairy and Egg Products	0.05 mg	0%	USDA_SR
7477	Candies, jellybeans	Sweets	0.05 mg	0%	USDA_SR
7478	Candied fruit	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
7479	Grapefruit juice, pink, raw	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
7480	Lemon juice, raw	Fruits and Fruit Juices	0.05 mg	0%	USDA_SR
7481	Babyfood, banana apple dessert, strained	Baby Foods	0.05 mg	0%	USDA_SR
7482	Babyfood, banana no tapioca, strained	Baby Foods	0.05 mg	0%	USDA_SR
7483	Jams, preserves, marmalade, reduced sugar	Sweets	0.05 mg	0%	USDA_SR
7484	Salad Dressing, mayonnaise-like, fat-free	Fats and Oils	0.05 mg	0%	USDA_SR
7485	Babyfood, fruit, jarred, apple and berries (blueberries, raspberries or strawberries), all stages	Babyfoods	0.05 mg	0%	CNF
7486	Babyfood, juice, apple, all stages	Babyfoods	0.05 mg	0%	CNF
7487	Apple, Gala, raw, with skin	Fruits and fruit juices	0.05 mg	0%	CNF
7488	Papaya, canned, heavy syrup pack, drained	Fruits and fruit juices	0.05 mg	0%	CNF
7489	Juice, apple and grape, with added vitamin C	Fruits and fruit juices	0.05 mg	0%	CNF
7490	Pepper, sweet, red, frozen, chopped, boiled, drained	Vegetables and Vegetable Products	0.05 mg	0%	CNF
7491	Pepper, sweet, red, frozen, chopped, boiled, drained, with salt	Vegetables and Vegetable Products	0.05 mg	0%	CNF
7492	Pepper, sweet, green, frozen, chopped, boiled, drained, with salt	Vegetables and Vegetable Products	0.05 mg	0%	CNF
7493	Grapefruit juice, pink, raw	Fruits and fruit juices	0.05 mg	0%	CNF
7494	Salad dressing, mayonnaise and mayonnaise type, fat free	Fats and Oils	0.05 mg	0%	CNF
7495	Coffee whitener, liquid, light	Dairy and Egg Products	0.05 mg	0%	CNF
7496	Coffee, brewed, espresso, restaurant-prepared, decaffeinated	Beverages	0.05 mg	0%	CNF
7497	Candied fruit	Sweets	0.05 mg	0%	CNF
7498	Coffee, brewed, espresso, restaurant prepared	Beverages	0.05 mg	0%	CNF
7499	Sweets, topping, pineapple	Sweets	0.05 mg	0%	CNF
7500	Dessert, pudding, lemon, dry mix, instant, unprepared	Sweets	0.05 mg	0%	CNF

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Vegetarian foods high in Zinc

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