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 7501–7550 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
7501	Sweets, pie fillings, canned, cherry	Sweets	0.05 mg	0%	CNF
7502	Dessert, frozen, fruit and juice bar	Sweets	0.05 mg	0%	CNF
7503	Candies, jellybeans	Sweets	0.05 mg	0%	CNF
7504	Drink, lemonade flavour, vitamin C added, powder	Beverages	0.05 mg	0%	CNF
7505	Carbonated drinks, non cola with aspartame	Beverages	0.05 mg	0%	CNF
7506	Carbonated drinks, ginger ale	Beverages	0.05 mg	0%	CNF
7507	Pepper, sweet, green, frozen, chopped, boiled, drained	Vegetables and Vegetable Products	0.05 mg	0%	CNF
7508	Grapefruit juice, frozen concentrate, diluted	Fruits and fruit juices	0.05 mg	0%	CNF
7509	Apple, raw, without skin	Fruits and fruit juices	0.05 mg	0%	CNF
7510	Strawberry, frozen, sweetened, whole	Fruits and fruit juices	0.05 mg	0%	CNF
7511	Peach, frozen sliced, sweetened	Fruits and fruit juices	0.05 mg	0%	CNF
7512	Passion fruit juice, purple, raw	Fruits and fruit juices	0.05 mg	0%	CNF
7513	Orange juice, raw	Fruits and fruit juices	0.05 mg	0%	CNF
7514	Loquat, raw	Fruits and fruit juices	0.05 mg	0%	CNF
7515	Longan, raw	Fruits and fruit juices	0.05 mg	0%	CNF
7516	Lemon juice, frozen	Fruits and fruit juices	0.05 mg	0%	CNF
7517	Lemon juice, raw	Fruits and fruit juices	0.05 mg	0%	CNF
7518	Jujube (chinese date), raw	Fruits and fruit juices	0.05 mg	0%	CNF
7519	Grape, thompson seedless, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.05 mg	0%	CNF
7520	Grape, thompson seedless, canned, water pack, solids and liquid	Fruits and fruit juices	0.05 mg	0%	CNF
7521	Grapefruit juice, white, raw	Fruits and fruit juices	0.05 mg	0%	CNF
7522	Sauce, cranberry, canned, sweetened	Fruits and fruit juices	0.05 mg	0%	CNF
7523	Apple, frozen, sliced, unsweetened, heated	Fruits and fruit juices	0.05 mg	0%	CNF
7524	Apple, frozen, sliced, unsweetened, unheated	Fruits and fruit juices	0.05 mg	0%	CNF
7525	Apple, dried, sulphured, stewed, no added sugar	Fruits and fruit juices	0.05 mg	0%	CNF
7526	Apple, canned, sweetened, sliced, heated	Fruits and fruit juices	0.05 mg	0%	CNF
7527	Cereal, hot, cream of wheat, regular, prepared	Breakfast cereals	0.05 mg	0%	CNF
7528	Cereal, ready to eat, corn flakes, Barbara's Bakery	Breakfast cereals	0.05 mg	0%	CNF
7529	Soup, onion, dehydrated, water added	Soups, Sauces and Gravies	0.05 mg	0%	CNF
7530	Soup, mushroom, dehydrated, water added	Soups, Sauces and Gravies	0.05 mg	0%	CNF
7531	Soup, cream, celery, dehydrated, water added	Soups, Sauces and Gravies	0.05 mg	0%	CNF
7532	Butter, whipped	Dairy and Egg Products	0.05 mg	0%	CNF
7533	Plum, black, with skin, raw	Fruits and Fruit Juices	0.05 mg	0%	USDA_FF
7534	Cranberry juice, not fortified, from concentrate, shelf stable	Fruits and Fruit Juices	0.04 mg	0%	USDA_FF
7535	Grapefruit juice, white, canned or bottled, unsweetened	Fruits and Fruit Juices	0.04 mg	0%	USDA_FF
7536	Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate, prepared with water	Beverages	0.04 mg	0%	USDA_SR
7537	Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 80 proof	Beverages	0.04 mg	0%	USDA_SR
7538	Grapes, american type (slip skin), raw	Fruits and Fruit Juices	0.04 mg	0%	USDA_SR
7539	Beverages, tea, herb, brewed, chamomile	Beverages	0.04 mg	0%	USDA_SR
7540	Beverages, cranberry-apricot juice drink, bottled	Beverages	0.04 mg	0%	USDA_SR
7541	Beverages, OCEAN SPRAY, White Cranberry Strawberry Flavored Juice Drink	Beverages	0.04 mg	0%	USDA_SR
7542	Beverages, Apple juice drink, light, fortified with vitamin C	Beverages	0.04 mg	0%	USDA_SR
7543	Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water without added ascorbic acid	Fruits and Fruit Juices	0.04 mg	0%	USDA_SR
7544	Apples, raw, without skin, cooked, microwave	Fruits and Fruit Juices	0.04 mg	0%	USDA_SR
7545	Apples, raw, without skin, cooked, boiled	Fruits and Fruit Juices	0.04 mg	0%	USDA_SR
7546	Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 100 proof	Beverages	0.04 mg	0%	USDA_SR
7547	Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 94 proof	Beverages	0.04 mg	0%	USDA_SR
7548	Oil, industrial, palm kernel (hydrogenated), filling fat	Fats and Oils	0.04 mg	0%	USDA_SR
7549	Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product	Fats and Oils	0.04 mg	0%	USDA_SR
7550	Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter	Fats and Oils	0.04 mg	0%	USDA_SR

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Vegetarian foods high in Zinc

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