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 7701–7750 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
7701	Babyfood, dessert, peach cobbler, junior	Baby Foods	0.03 mg	0%	USDA_SR
7702	Babyfood, dessert, cherry vanilla pudding, junior	Baby Foods	0.03 mg	0%	USDA_SR
7703	Babyfood, juice, mixed fruit	Baby Foods	0.03 mg	0%	USDA_SR
7704	Babyfood, juice, orange and apple	Baby Foods	0.03 mg	0%	USDA_SR
7705	Babyfood, juice, apple and peach	Baby Foods	0.03 mg	0%	USDA_SR
7706	Babyfood, fruit, papaya and applesauce with tapioca, strained	Baby Foods	0.03 mg	0%	USDA_SR
7707	Babyfood, fruit, apple and raspberry, junior	Baby Foods	0.03 mg	0%	USDA_SR
7708	Babyfood, fruit, apple and raspberry, strained	Baby Foods	0.03 mg	0%	USDA_SR
7709	Babyfood, fruit, applesauce and pineapple, junior	Baby Foods	0.03 mg	0%	USDA_SR
7710	Babyfood, fruit dessert, mango with tapioca	Baby Foods	0.03 mg	0%	USDA_SR
7711	Soup, SWANSON, vegetable broth	Soups, Sauces, and Gravies	0.03 mg	0%	USDA_SR
7712	Babyfood, juice, apple, with calcium	Baby Foods	0.03 mg	0%	USDA_SR
7713	Babyfood, dessert, dutch apple, junior	Baby Foods	0.03 mg	0%	USDA_SR
7714	Babyfood, juice, orange and apple and banana	Baby Foods	0.03 mg	0%	USDA_SR
7715	Babyfood, juice, apple	Baby Foods	0.03 mg	0%	USDA_SR
7716	Babyfood, fruit, apple and blueberry, strained	Baby Foods	0.03 mg	0%	USDA_SR
7717	Babyfood, fruit, bananas and pineapple with tapioca, junior	Baby Foods	0.03 mg	0%	USDA_SR
7718	Babyfood, fruit, applesauce and cherries, junior	Baby Foods	0.03 mg	0%	USDA_SR
7719	Babyfood, fruit, applesauce and cherries, strained	Baby Foods	0.03 mg	0%	USDA_SR
7720	Babyfood, fruit, applesauce and apricots, junior	Baby Foods	0.03 mg	0%	USDA_SR
7721	Dessert topping, semi solid, frozen	Dairy and Egg Products	0.03 mg	0%	USDA_SR
7722	Sugar, turbinado	Sweets	0.03 mg	0%	USDA_SR
7723	Tangerine juice, raw	Fruits and Fruit Juices	0.03 mg	0%	USDA_SR
7724	Jellies	Sweets	0.03 mg	0%	USDA_SR
7725	Alcoholic beverage, daiquiri, canned	Beverages	0.03 mg	0%	USDA_SR
7726	Syrups, table blends, corn, refiner, and sugar	Sweets	0.03 mg	0%	USDA_SR
7727	Sugars, brown	Sweets	0.03 mg	0%	USDA_SR
7728	Frozen novelties, ice type, italian, restaurant-prepared	Sweets	0.03 mg	0%	USDA_SR
7729	Kohlrabi, raw	Vegetables and Vegetable Products	0.03 mg	0%	USDA_SR
7730	Jellies, reduced sugar, home preserved	Sweets	0.03 mg	0%	USDA_SR
7731	Glutino, Gluten Free Wafers, Lemon Flavored	Baked Products	0.03 mg	0%	USDA_SR
7732	Cherry juice, tart	Fruits and Fruit Juices	0.03 mg	0%	USDA_SR
7733	Cranberry sauce, jellied, canned, OCEAN SPRAY	Fruits and Fruit Juices	0.03 mg	0%	USDA_SR
7734	Guava nectar, canned, with added ascorbic acid	Fruits and Fruit Juices	0.03 mg	0%	USDA_SR
7735	Applesauce, canned, unsweetened, with added ascorbic acid	Fruits and Fruit Juices	0.03 mg	0%	USDA_SR
7736	Babyfood, juice, apple - cherry	Baby Foods	0.03 mg	0%	USDA_SR
7737	Babyfood, dessert, jarred, strawberry	Babyfoods	0.03 mg	0%	CNF
7738	Babyfood, fruit, jarred, apple (applesauce), all stages	Babyfoods	0.03 mg	0%	CNF
7739	Soup, broth, vegetable, ready-to-serve	Soups, Sauces and Gravies	0.03 mg	0%	CNF
7740	Sweets, turbinado	Sweets	0.03 mg	0%	CNF
7741	Guava, nectar, canned	Fruits and fruit juices	0.03 mg	0%	CNF
7742	Vinegar, red wine	Spices and Herbs	0.03 mg	0%	CNF
7743	Sweets, jellies, reduced sugar or no sugar, home preserved	Sweets	0.03 mg	0%	CNF
7744	Tea, instant, sweetened, lemon flavour, powder, decaffeinated	Beverages	0.03 mg	0%	CNF
7745	Dessert, frozen, ice, Italian, restaurant prepared	Sweets	0.03 mg	0%	CNF
7746	Sweets, syrups, table blends, corn, refiner's syrup and sugar	Sweets	0.03 mg	0%	CNF
7747	Sweets, sugar, brown	Sweets	0.03 mg	0%	CNF
7748	Sweets, jellies	Sweets	0.03 mg	0%	CNF
7749	Drink, lemonade flavour, powder	Beverages	0.03 mg	0%	CNF
7750	Drink, fruit punch flavour, powder, water added	Beverages	0.03 mg	0%	CNF

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Vegetarian foods high in Zinc

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