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

Selling a product with zinc? Generate a print-ready nutrition label from your recipe.

Showing 7551–7600 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
7551	Vinegar, cider	Spices and Herbs	0.04 mg	0%	USDA_SR
7552	Beverages, tea, herb, other than chamomile, brewed	Beverages	0.04 mg	0%	USDA_SR
7553	Beverages, orange and apricot juice drink, canned	Beverages	0.04 mg	0%	USDA_SR
7554	Lemonade, frozen concentrate, white	Beverages	0.04 mg	0%	USDA_SR
7555	Beverages, carbonated, pepper-type, contains caffeine	Beverages	0.04 mg	0%	USDA_SR
7556	Beverages, carbonated, SPRITE, lemon-lime, without caffeine	Beverages	0.04 mg	0%	USDA_SR
7557	Alcoholic beverage, creme de menthe, 72 proof	Beverages	0.04 mg	0%	USDA_SR
7558	Alcoholic beverage, whiskey sour, prepared with water, whiskey and powder mix	Beverages	0.04 mg	0%	USDA_SR
7559	Grapefruit juice, pink or red, with added calcium	Fruits and Fruit Juices	0.04 mg	0%	USDA_SR
7560	Oil, industrial, palm and palm kernel, filling fat (non-hydrogenated)	Fats and Oils	0.04 mg	0%	USDA_SR
7561	Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners	Fats and Oils	0.04 mg	0%	USDA_SR
7562	Oil, industrial, palm kernel (hydrogenated) , used for whipped toppings, non-dairy	Fats and Oils	0.04 mg	0%	USDA_SR
7563	Oil, industrial, coconut, confection fat, typical basis for ice cream coatings	Fats and Oils	0.04 mg	0%	USDA_SR
7564	Babyfood, fruit, applesauce, junior	Baby Foods	0.04 mg	0%	USDA_SR
7565	Beverages, fruit juice drink, greater than 3% juice, high vitamin C	Beverages	0.04 mg	0%	USDA_SR
7566	Beverages, tea, hibiscus, brewed	Beverages	0.04 mg	0%	USDA_SR
7567	Beverages, fruit juice drink, greater than 3% fruit juice, high vitamin C and added thiamin	Beverages	0.04 mg	0%	USDA_SR
7568	Beverages, Fruit flavored drink, reduced sugar, greater than 3% fruit juice, high vitamin C, added calcium	Beverages	0.04 mg	0%	USDA_SR
7569	Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 90 proof	Beverages	0.04 mg	0%	USDA_SR
7570	Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 86 proof	Beverages	0.04 mg	0%	USDA_SR
7571	Beverages, citrus fruit juice drink, frozen concentrate, prepared with water	Beverages	0.04 mg	0%	USDA_SR
7572	Beverages, cranberry-grape juice drink, bottled	Beverages	0.04 mg	0%	USDA_SR
7573	Apples, dried, sulfured, stewed, with added sugar	Fruits and Fruit Juices	0.04 mg	0%	USDA_SR
7574	Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.04 mg	0%	USDA_SR
7575	Babyfood, juice, apple and grape	Baby Foods	0.04 mg	0%	USDA_SR
7576	Babyfood, juice, prune and orange	Baby Foods	0.04 mg	0%	USDA_SR
7577	Babyfood, apple-banana juice	Baby Foods	0.04 mg	0%	USDA_SR
7578	Babyfood, juice, fruit punch, with calcium	Baby Foods	0.04 mg	0%	USDA_SR
7579	Babyfood, dessert, fruit dessert, without ascorbic acid, strained	Baby Foods	0.04 mg	0%	USDA_SR
7580	Babyfood, dessert, cherry vanilla pudding, strained	Baby Foods	0.04 mg	0%	USDA_SR
7581	Babyfood, juice, orange and pineapple	Baby Foods	0.04 mg	0%	USDA_SR
7582	Babyfood, juice, orange and apricot	Baby Foods	0.04 mg	0%	USDA_SR
7583	Babyfood, fruit, apple and blueberry, junior	Baby Foods	0.04 mg	0%	USDA_SR
7584	Babyfood, fruit, bananas and pineapple with tapioca, strained	Baby Foods	0.04 mg	0%	USDA_SR
7585	Babyfood, fruit, applesauce and apricots, strained	Baby Foods	0.04 mg	0%	USDA_SR
7586	Babyfood, fruit, apricot with tapioca, junior	Baby Foods	0.04 mg	0%	USDA_SR
7587	Sweeteners, sugar substitute, granulated, brown	Sweets	0.04 mg	0%	USDA_SR
7588	Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added calcium	Fruits and Fruit Juices	0.04 mg	0%	USDA_SR
7589	Ginger root, pickled, canned, with artificial sweetener	Vegetables and Vegetable Products	0.04 mg	0%	USDA_SR
7590	Toppings, marshmallow cream	Sweets	0.04 mg	0%	USDA_SR
7591	Puddings, banana, dry mix, instant	Sweets	0.04 mg	0%	USDA_SR
7592	Frozen novelties, ice type, fruit, no sugar added	Sweets	0.04 mg	0%	USDA_SR
7593	Flan, caramel custard, dry mix	Sweets	0.04 mg	0%	USDA_SR
7594	Alcoholic beverage, daiquiri, prepared-from-recipe	Beverages	0.04 mg	0%	USDA_SR
7595	Orange juice, frozen concentrate, unsweetened, diluted with 3 volume water	Fruits and Fruit Juices	0.04 mg	0%	USDA_SR
7596	Orange juice, canned, unsweetened	Fruits and Fruit Juices	0.04 mg	0%	USDA_SR
7597	Olives, pickled, canned or bottled, green	Fruits and Fruit Juices	0.04 mg	0%	USDA_SR
7598	Puddings, banana, dry mix, instant, with added oil	Sweets	0.04 mg	0%	USDA_SR
7599	Syrups, corn, dark	Sweets	0.04 mg	0%	USDA_SR
7600	Pie fillings, apple, canned	Sweets	0.04 mg	0%	USDA_SR

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Vegetarian foods high in Zinc

Turn these foods into a print-ready nutrition label.