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 7751–7800 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
7751	Drink, grape, vitamin C added, canned	Beverages	0.03 mg	0%	CNF
7752	Drink, fruit punch flavour, vitamin C added, powder, water added	Beverages	0.03 mg	0%	CNF
7753	Juice, cocktail, cranberry, vitamin C added, bottled	Beverages	0.03 mg	0%	CNF
7754	Lemonade, pink, frozen concentrate	Beverages	0.03 mg	0%	CNF
7755	Alcohol, liqueur, coffee (31.5% alcohol by volume)	Beverages	0.03 mg	0%	CNF
7756	Alcohol, liqueur, coffee (26.5% alcohol by volume)	Beverages	0.03 mg	0%	CNF
7757	Tea, instant, sweetened, lemon flavour, powder	Beverages	0.03 mg	0%	CNF
7758	Kohlrabi, raw	Vegetables and Vegetable Products	0.03 mg	0%	CNF
7759	Applesauce, canned, sweetened	Fruits and fruit juices	0.03 mg	0%	CNF
7760	Applesauce, canned, unsweetened	Fruits and fruit juices	0.03 mg	0%	CNF
7761	Apple, canned, sweetened, sliced, unheated	Fruits and fruit juices	0.03 mg	0%	CNF
7762	Tangerine (mandarin) juice, canned, sugar added	Fruits and fruit juices	0.03 mg	0%	CNF
7763	Tangerine (mandarin) juice, raw	Fruits and fruit juices	0.03 mg	0%	CNF
7764	Cereal, ready to eat, 100% Bran, Post	Breakfast cereals	0.03 mg	0%	CNF
7765	Dessert topping (non dairy), frozen, semisolid	Dairy and Egg Products	0.03 mg	0%	CNF
7766	Grapefruit juice, red, not fortified, not from concentrate, refrigerated	Fruits and Fruit Juices	0.03 mg	0%	USDA_FF
7767	Grapes, green, seedless, raw	Fruits and Fruit Juices	0.03 mg	0%	USDA_FF
7768	Grapes, green, seedless, raw	Fruits and Fruit Juices	0.03 mg	0%	USDA_FF
7769	Apples, gala, with skin, raw	Fruits and Fruit Juices	0.02 mg	0%	USDA_FF
7770	Apples, granny smith, with skin, raw	Fruits and Fruit Juices	0.02 mg	0%	USDA_FF
7771	Apples, fuji, with skin, raw	Fruits and Fruit Juices	0.02 mg	0%	USDA_FF
7772	Apples, gala, with skin, raw	Fruits and Fruit Juices	0.02 mg	0%	USDA_FF
7773	Apples, granny smith, with skin, raw	Fruits and Fruit Juices	0.02 mg	0%	USDA_FF
7774	Apples, honeycrisp, with skin, raw	Fruits and Fruit Juices	0.02 mg	0%	USDA_FF
7775	Apples, red delicious, with skin, raw	Fruits and Fruit Juices	0.02 mg	0%	USDA_FF
7776	Oil, coconut	Fats and Oils	0.02 mg	0%	USDA_FF
7777	Egg, white, raw, frozen, pasteurized	Dairy and Egg Products	0.02 mg	0%	USDA_FF
7778	Beverages, fruit punch-flavor drink, powder, without added sodium, prepared with water	Beverages	0.02 mg	0%	USDA_SR
7779	Beverages, carbonated, cola, fast-food cola	Beverages	0.02 mg	0%	USDA_SR
7780	Beverages, tea, black, brewed, prepared with tap water, decaffeinated	Beverages	0.02 mg	0%	USDA_SR
7781	Beverages, orange drink, canned, with added vitamin C	Beverages	0.02 mg	0%	USDA_SR
7782	Malt beverage, includes non-alcoholic beer	Beverages	0.02 mg	0%	USDA_SR
7783	Beverages, OCEAN SPRAY, Ruby Red cranberry	Beverages	0.02 mg	0%	USDA_SR
7784	Beverages, Coconut water, ready-to-drink, unsweetened	Beverages	0.02 mg	0%	USDA_SR
7785	Alcoholic beverage, distilled, whiskey, 86 proof	Beverages	0.02 mg	0%	USDA_SR
7786	Beverages, fruit juice drink, reduced sugar, with vitamin E added	Beverages	0.02 mg	0%	USDA_SR
7787	Beverages, Fruit punch drink, frozen concentrate, prepared with water	Beverages	0.02 mg	0%	USDA_SR
7788	Beverages, OCEAN SPRAY, Light Cranberry, Concord Grape	Beverages	0.02 mg	0%	USDA_SR
7789	Beverages, OCEAN SPRAY, Light Cranberry	Beverages	0.02 mg	0%	USDA_SR
7790	Beverages, AMBER, hard cider	Beverages	0.02 mg	0%	USDA_SR
7791	Beverages, cranberry-apple juice drink, bottled	Beverages	0.02 mg	0%	USDA_SR
7792	Beverages, OCEAN SPRAY, Light Cranberry and Raspberry Flavored Juice	Beverages	0.02 mg	0%	USDA_SR
7793	Apple juice, canned or bottled, unsweetened, without added ascorbic acid	Fruits and Fruit Juices	0.02 mg	0%	USDA_SR
7794	Cranberry juice cocktail, frozen concentrate, prepared with water	Beverages	0.02 mg	0%	USDA_SR
7795	Beverages, Orange-flavor drink, breakfast type, with pulp, frozen concentrate, prepared with water	Beverages	0.02 mg	0%	USDA_SR
7796	Margarine Spread, 40-49% fat, tub	Fats and Oils	0.02 mg	0%	USDA_SR
7797	Babyfood, fruit, applesauce, strained	Baby Foods	0.02 mg	0%	USDA_SR
7798	Babyfood, apples, dices, toddler	Baby Foods	0.02 mg	0%	USDA_SR
7799	Beverages, tea, black, brewed, prepared with tap water	Beverages	0.02 mg	0%	USDA_SR
7800	Lemonade, frozen concentrate, white, prepared with water	Beverages	0.02 mg	0%	USDA_SR

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Vegetarian foods high in Zinc

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