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 7801–7850 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
7801	Beverages, Cranberry juice cocktail	Beverages	0.02 mg	0%	USDA_SR
7802	Beverages, Orange juice, light, No pulp	Beverages	0.02 mg	0%	USDA_SR
7803	Leavening agents, baking powder, double-acting, straight phosphate	Baked Products	0.02 mg	0%	USDA_SR
7804	Beverages, OCEAN SPRAY, Cran Pomegranate	Beverages	0.02 mg	0%	USDA_SR
7805	Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener	Beverages	0.02 mg	0%	USDA_SR
7806	Beverages, OCEAN SPRAY, Cran Raspberry Juice Drink	Beverages	0.02 mg	0%	USDA_SR
7807	Beverages, OCEAN SPRAY, Cranberry-Apple Juice Drink, bottled	Beverages	0.02 mg	0%	USDA_SR
7808	Beverages, coffee, brewed, prepared with tap water	Beverages	0.02 mg	0%	USDA_SR
7809	Beverages, coffee, brewed, prepared with tap water, decaffeinated	Beverages	0.02 mg	0%	USDA_SR
7810	Beverages, coffee, brewed, breakfast blend	Beverages	0.02 mg	0%	USDA_SR
7811	Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D	Fats and Oils	0.02 mg	0%	USDA_SR
7812	Margarine,spread, 35-39% fat, tub	Fats and Oils	0.02 mg	0%	USDA_SR
7813	Oil, coconut	Fats and Oils	0.02 mg	0%	USDA_SR
7814	Babyfood, fruit, applesauce and pineapple, strained	Baby Foods	0.02 mg	0%	USDA_SR
7815	Cream substitute, liquid, with lauric acid oil and sodium caseinate	Dairy and Egg Products	0.02 mg	0%	USDA_SR
7816	Cream substitute, liquid, with hydrogenated vegetable oil and soy protein	Dairy and Egg Products	0.02 mg	0%	USDA_SR
7817	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Sweets	0.02 mg	0%	USDA_SR
7818	Fluid replacement, electrolyte solution (include PEDIALYTE)	Baby Foods	0.02 mg	0%	USDA_SR
7819	Salad dressing, sweet and sour	Fats and Oils	0.02 mg	0%	USDA_SR
7820	Syrups, corn, high-fructose	Sweets	0.02 mg	0%	USDA_SR
7821	Frozen novelties, ice type, lime	Sweets	0.02 mg	0%	USDA_SR
7822	Frostings, white, fluffy, dry mix, prepared with water	Sweets	0.02 mg	0%	USDA_SR
7823	Frostings, cream cheese-flavor, ready-to-eat	Sweets	0.02 mg	0%	USDA_SR
7824	Puddings, vanilla, dry mix, regular	Sweets	0.02 mg	0%	USDA_SR
7825	Pickles, cucumber, sour	Vegetables and Vegetable Products	0.02 mg	0%	USDA_SR
7826	Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with salt	Fats and Oils	0.02 mg	0%	USDA_SR
7827	Margarine-like, butter-margarine blend, 80% fat, stick, without salt	Fats and Oils	0.02 mg	0%	USDA_SR
7828	Beverages, Orange juice drink	Beverages	0.02 mg	0%	USDA_SR
7829	Candies, MARS SNACKFOOD US, SKITTLES Original Bite Size Candies	Sweets	0.02 mg	0%	USDA_SR
7830	Puddings, lemon, dry mix, regular	Sweets	0.02 mg	0%	USDA_SR
7831	Pickles, cucumber, sour, low sodium	Vegetables and Vegetable Products	0.02 mg	0%	USDA_SR
7832	Guava nectar, with sucralose, canned	Fruits and Fruit Juices	0.02 mg	0%	USDA_SR
7833	Guanabana nectar, canned	Fruits and Fruit Juices	0.02 mg	0%	USDA_SR
7834	Peach nectar, canned, with added ascorbic acid	Fruits and Fruit Juices	0.02 mg	0%	USDA_SR
7835	Pears, asian, raw	Fruits and Fruit Juices	0.02 mg	0%	USDA_SR
7836	Beverages, cranberry-apple juice drink, low calorie, with vitamin C added	Beverages	0.02 mg	0%	USDA_SR
7837	Beverages, coffee, instant, with whitener, reduced calorie	Beverages	0.02 mg	0%	USDA_SR
7838	Frozen novelties, juice type, orange	Sweets	0.02 mg	0%	USDA_SR
7839	Cranberry sauce, whole, canned, OCEAN SPRAY	Fruits and Fruit Juices	0.02 mg	0%	USDA_SR
7840	Tamarind nectar, canned	Fruits and Fruit Juices	0.02 mg	0%	USDA_SR
7841	Mango nectar, canned	Fruits and Fruit Juices	0.02 mg	0%	USDA_SR
7842	Apple juice, canned or bottled, unsweetened, with added ascorbic acid	Fruits and Fruit Juices	0.02 mg	0%	USDA_SR
7843	Beverages, Cocktail mix, non-alcoholic, concentrated, frozen	Beverages	0.02 mg	0%	USDA_SR
7844	Oil, corn, peanut, and olive	Fats and Oils	0.02 mg	0%	USDA_SR
7845	Alcoholic beverage, rice (sake)	Beverages	0.02 mg	0%	USDA_SR
7846	Cream substitute, powdered, light	Dairy and Egg Products	0.02 mg	0%	USDA_SR
7847	Soup, broth, vegetable, ready-to-serve, reduced sodium	Soups, Sauces and Gravies	0.02 mg	0%	CNF
7848	Juice drink, orange, Calorie-reduced	Beverages	0.02 mg	0%	CNF
7849	Beverage, coconut water, unsweetened, ready-to-drink	Beverages	0.02 mg	0%	CNF
7850	Alcohol, cocktail, margarita	Beverages	0.02 mg	0%	CNF

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Vegetarian foods high in Zinc

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