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 7651–7700 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
7651	Juice drink, citrus fruit, frozen concentrate, water added	Beverages	0.04 mg	0%	CNF
7652	Juice drink, cranberry and apricot, bottled	Beverages	0.04 mg	0%	CNF
7653	Coffee, instant, with sugar, French flavour, powder	Beverages	0.04 mg	0%	CNF
7654	Carbonated drinks, pepper type	Beverages	0.04 mg	0%	CNF
7655	Carbonated drinks, lemon-lime soda	Beverages	0.04 mg	0%	CNF
7656	Alcohol, whisky (40% alcohol by volume)	Beverages	0.04 mg	0%	CNF
7657	Alcohol, liqueur, crème de menthe (36% alcohol by volume)	Beverages	0.04 mg	0%	CNF
7658	Alcohol, cocktail, daiquiri (rum), homemade	Beverages	0.04 mg	0%	CNF
7659	Apple juice, frozen concentrate, diluted, added vitamin C	Fruits and fruit juices	0.04 mg	0%	CNF
7660	Orange juice, frozen concentrate, diluted	Fruits and fruit juices	0.04 mg	0%	CNF
7661	Orange juice, canned	Fruits and fruit juices	0.04 mg	0%	CNF
7662	Grape juice, frozen concentrate, sugar and vitamin C added, diluted	Fruits and fruit juices	0.04 mg	0%	CNF
7663	Apple, raw, without skin, sliced, cooked, boiled	Fruits and fruit juices	0.04 mg	0%	CNF
7664	Apple, raw, with skin	Fruits and fruit juices	0.04 mg	0%	CNF
7665	Quince, raw	Fruits and fruit juices	0.04 mg	0%	CNF
7666	Grape, North American type (slip skin), raw	Fruits and fruit juices	0.04 mg	0%	CNF
7667	Cherry, sweet, frozen, sweetened	Fruits and fruit juices	0.04 mg	0%	CNF
7668	Apple juice, frozen concentrate, diluted, without added vitamin C	Fruits and fruit juices	0.04 mg	0%	CNF
7669	Apple, dried, sulphured, stewed, added sugar	Fruits and fruit juices	0.04 mg	0%	CNF
7670	Apple, raw, without skin, sliced, cooked, microwaved	Fruits and fruit juices	0.04 mg	0%	CNF
7671	Vinegar, cider	Spices and Herbs	0.04 mg	0%	CNF
7672	Grapes, red, seedless, raw	Fruits and Fruit Juices	0.04 mg	0%	USDA_FF
7673	Grapes, red, seedless, raw	Fruits and Fruit Juices	0.04 mg	0%	USDA_FF
7674	Juice, tart cherry, from concentrate, shelf-stable	Fruits and Fruit Juices	0.03 mg	0%	USDA_FF
7675	Orange juice, no pulp, not fortified, not from concentrate, refrigerated	Fruits and Fruit Juices	0.03 mg	0%	USDA_FF
7676	Orange juice, no pulp, not fortified, from concentrate, refrigerated	Fruits and Fruit Juices	0.03 mg	0%	USDA_FF
7677	Alcoholic beverage, liqueur, coffee, 53 proof	Beverages	0.03 mg	0%	USDA_SR
7678	Beverages, tea, instant, lemon, sweetened, powder	Beverages	0.03 mg	0%	USDA_SR
7679	Beverages, lemonade-flavor drink, powder	Beverages	0.03 mg	0%	USDA_SR
7680	Beverages, OCEAN SPRAY, White Cranberry Peach	Beverages	0.03 mg	0%	USDA_SR
7681	Beverages, OCEAN SPRAY, Cran Cherry	Beverages	0.03 mg	0%	USDA_SR
7682	Beverages, tea, green, instant, decaffeinated, lemon, unsweetened, fortified with vitamin C	Beverages	0.03 mg	0%	USDA_SR
7683	Beverages, OCEAN SPRAY, Cran Grape	Beverages	0.03 mg	0%	USDA_SR
7684	Cranberry sauce, canned, sweetened	Fruits and Fruit Juices	0.03 mg	0%	USDA_SR
7685	Lemonade, frozen concentrate, pink	Beverages	0.03 mg	0%	USDA_SR
7686	Alcoholic beverage, liqueur, coffee, 63 proof	Beverages	0.03 mg	0%	USDA_SR
7687	Babyfood, juice treats, fruit medley, toddler	Baby Foods	0.03 mg	0%	USDA_SR
7688	Beverages, tea, instant, decaffeinated, lemon, sweetened	Beverages	0.03 mg	0%	USDA_SR
7689	Beverages, grape juice drink, canned	Beverages	0.03 mg	0%	USDA_SR
7690	Margarine-like, margarine-butter blend, soybean oil and butter	Fats and Oils	0.03 mg	0%	USDA_SR
7691	Vinegar, red wine	Spices and Herbs	0.03 mg	0%	USDA_SR
7692	Egg, white, raw, fresh	Dairy and Egg Products	0.03 mg	0%	USDA_SR
7693	Cranberry juice cocktail, bottled	Beverages	0.03 mg	0%	USDA_SR
7694	Beverages, OCEAN SPRAY, Diet Cranberry Juice	Beverages	0.03 mg	0%	USDA_SR
7695	Beverages, carbonated, low calorie, cola or pepper-types, with sodium saccharin, contains caffeine	Beverages	0.03 mg	0%	USDA_SR
7696	Cookies, gluten-free, lemon wafer	Baked Products	0.03 mg	0%	USDA_SR
7697	Apricot nectar, canned, with added ascorbic acid	Fruits and Fruit Juices	0.03 mg	0%	USDA_SR
7698	Applesauce, canned, sweetened, without salt	Fruits and Fruit Juices	0.03 mg	0%	USDA_SR
7699	Applesauce, canned, unsweetened, without added ascorbic acid (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.03 mg	0%	USDA_SR
7700	Soup, vegetable broth, ready to serve	Soups, Sauces, and Gravies	0.03 mg	0%	USDA_SR

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Vegetarian foods high in Zinc

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