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 7901–7950 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
7901	Beverages, ARIZONA, tea, ready-to-drink, lemon	Beverages	0.01 mg	0%	USDA_SR
7902	Beverages, COCA-COLA, POWERADE, lemon-lime flavored, ready-to-drink	Beverages	0.01 mg	0%	USDA_SR
7903	Beverages, carbonated, low calorie, cola or pepper-type, with aspartame, contains caffeine	Beverages	0.01 mg	0%	USDA_SR
7904	Beverages, water, tap, well	Beverages	0.01 mg	0%	USDA_SR
7905	Beverages, tea, instant, lemon, sweetened, prepared with water	Beverages	0.01 mg	0%	USDA_SR
7906	Beverages, tea, instant, unsweetened, prepared with water	Beverages	0.01 mg	0%	USDA_SR
7907	Limeade, frozen concentrate, prepared with water	Beverages	0.01 mg	0%	USDA_SR
7908	Beverages, lemonade-flavor drink, powder, prepared with water	Beverages	0.01 mg	0%	USDA_SR
7909	Lemonade, powder, prepared with water	Beverages	0.01 mg	0%	USDA_SR
7910	Beverages, carbonated, reduced sugar, cola, contains caffeine and sweeteners	Beverages	0.01 mg	0%	USDA_SR
7911	Beverages, carbonated, cola, without caffeine	Beverages	0.01 mg	0%	USDA_SR
7912	Beverages, carbonated, low calorie, cola or pepper-type, with aspartame, without caffeine	Beverages	0.01 mg	0%	USDA_SR
7913	Beverages, OCEAN SPRAY, Cran-Energy, Cranberry Energy Juice Drink	Beverages	0.01 mg	0%	USDA_SR
7914	Cereals ready-to-eat, MOM'S BEST, Honey Nut TOASTY O'S	Breakfast Cereals	0.01 mg	0%	USDA_SR
7915	Beverages, vegetable and fruit juice blend, 100% juice, with added vitamins A, C, E	Beverages	0.01 mg	0%	USDA_SR
7916	Beverages, Vegetable and fruit juice drink, reduced calorie, with low-calorie sweetener, added vitamin C	Beverages	0.01 mg	0%	USDA_SR
7917	Beverages, tea, black, brewed, prepared with distilled water	Beverages	0.01 mg	0%	USDA_SR
7918	Beverages, Fruit punch drink, with added nutrients, canned	Beverages	0.01 mg	0%	USDA_SR
7919	Alcoholic beverage, beer, light, higher alcohol	Beverages	0.01 mg	0%	USDA_SR
7920	Alcoholic beverage, malt beer, hard lemonade	Beverages	0.01 mg	0%	USDA_SR
7921	Beverages, coffee substitute, cereal grain beverage, prepared with water	Beverages	0.01 mg	0%	USDA_SR
7922	Beverages, coffee, instant, chicory	Beverages	0.01 mg	0%	USDA_SR
7923	Beverages, coffee, instant, regular, prepared with water	Beverages	0.01 mg	0%	USDA_SR
7924	Beverages, tea, ready-to-drink, lemon, diet	Beverages	0.01 mg	0%	USDA_SR
7925	Beverages, tea, green, ready-to-drink, sweetened	Beverages	0.01 mg	0%	USDA_SR
7926	Beverages, tea, Oolong, brewed	Beverages	0.01 mg	0%	USDA_SR
7927	Beverages, lemonade, frozen concentrate, pink, prepared with water	Beverages	0.01 mg	0%	USDA_SR
7928	Beverages, PEPSICO QUAKER, Gatorade, G performance O 2, ready-to-drink.	Beverages	0.01 mg	0%	USDA_SR
7929	Beverages, water, tap, drinking	Beverages	0.01 mg	0%	USDA_SR
7930	Margarine-like, vegetable oil-butter spread, tub, with salt	Fats and Oils	0.01 mg	0%	USDA_SR
7931	Butter oil, anhydrous	Dairy and Egg Products	0.01 mg	0%	USDA_SR
7932	Beverages, orange-flavor drink, breakfast type, powder, prepared with water	Beverages	0.01 mg	0%	USDA_SR
7933	Beverages, orange-flavor drink, breakfast type, powder	Beverages	0.01 mg	0%	USDA_SR
7934	Beverages, tea, instant, lemon, diet	Beverages	0.01 mg	0%	USDA_SR
7935	Beverages, tea, black, ready to drink, decaffeinated	Beverages	0.01 mg	0%	USDA_SR
7936	Beverages, tea, black, ready to drink, decaffeinated, diet	Beverages	0.01 mg	0%	USDA_SR
7937	Beverages, Energy drink, RED BULL	Beverages	0.01 mg	0%	USDA_SR
7938	Beverages, carbonated, lemon-lime soda, no caffeine	Beverages	0.01 mg	0%	USDA_SR
7939	Beverages, Mixed vegetable and fruit juice drink, with added nutrients	Beverages	0.01 mg	0%	USDA_SR
7940	Beverages, MINUTE MAID, Lemonada, Limeade	Beverages	0.01 mg	0%	USDA_SR
7941	Leavening agents, baking powder, double-acting, sodium aluminum sulfate	Baked Products	0.01 mg	0%	USDA_SR
7942	Vinegar, distilled	Spices and Herbs	0.01 mg	0%	USDA_SR
7943	Vanilla extract, imitation, no alcohol	Spices and Herbs	0.01 mg	0%	USDA_SR
7944	Beverages, Energy Drink, Monster, fortified with vitamins C, B2, B3, B6, B12	Beverages	0.01 mg	0%	USDA_SR
7945	Beverages, WENDY'S, tea, ready-to-drink, unsweetened	Beverages	0.01 mg	0%	USDA_SR
7946	Beverages, Powerade Zero Ion4, calorie-free, assorted flavors	Beverages	0.01 mg	0%	USDA_SR
7947	Beverages, tea, green, brewed, regular	Beverages	0.01 mg	0%	USDA_SR
7948	Beverages, fruit punch drink, without added nutrients, canned	Beverages	0.01 mg	0%	USDA_SR
7949	Beverages, tea, green, ready to drink, unsweetened	Beverages	0.01 mg	0%	USDA_SR
7950	Beverages, tea, green, brewed, decaffeinated	Beverages	0.01 mg	0%	USDA_SR

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Vegetarian foods high in Zinc

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