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 7951–8000 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
7951	Alcoholic beverages, beer, higher alcohol	Beverages	0.01 mg	0%	USDA_SR
7952	Beverages, OCEAN SPRAY, Diet Cran Cherry	Beverages	0.01 mg	0%	USDA_SR
7953	Beverages, OCEAN SPRAY, Cran Lemonade	Beverages	0.01 mg	0%	USDA_SR
7954	Beverages, coffee, instant, decaffeinated, prepared with water	Beverages	0.01 mg	0%	USDA_SR
7955	Beverages, tea, black, ready-to-drink, lemon, sweetened	Beverages	0.01 mg	0%	USDA_SR
7956	Beverages, tea, green, ready-to-drink, diet	Beverages	0.01 mg	0%	USDA_SR
7957	Beverages, The COCA-COLA company, Minute Maid, Lemonade	Beverages	0.01 mg	0%	USDA_SR
7958	Beverages, tea, green, ready to drink, ginseng and honey, sweetened	Beverages	0.01 mg	0%	USDA_SR
7959	Beverages, Lemonade fruit juice drink light, fortified with vitamin E and C	Beverages	0.01 mg	0%	USDA_SR
7960	Beverages, carbonated, limeade, high caffeine	Beverages	0.01 mg	0%	USDA_SR
7961	Oil, industrial, soy, fully hydrogenated	Fats and Oils	0.01 mg	0%	USDA_SR
7962	Oil, industrial, soy, ultra low linolenic	Fats and Oils	0.01 mg	0%	USDA_SR
7963	Oil, industrial, soy, low linolenic	Fats and Oils	0.01 mg	0%	USDA_SR
7964	Oil, soybean, salad or cooking	Fats and Oils	0.01 mg	0%	USDA_SR
7965	Oil, peanut, salad or cooking	Fats and Oils	0.01 mg	0%	USDA_SR
7966	Babyfood, dessert, dutch apple, strained	Baby Foods	0.01 mg	0%	USDA_SR
7967	Dessert topping, pressurized	Dairy and Egg Products	0.01 mg	0%	USDA_SR
7968	Sweeteners, for baking, contains sugar and sucralose	Sweets	0.01 mg	0%	USDA_SR
7969	Sweetener, syrup, agave	Sweets	0.01 mg	0%	USDA_SR
7970	Whipped cream substitute, dietetic, made from powdered mix	Dairy and Egg Products	0.01 mg	0%	USDA_SR
7971	Sweeteners, tabletop, aspartame, EQUAL, packets	Sweets	0.01 mg	0%	USDA_SR
7972	Sugars, powdered	Sweets	0.01 mg	0%	USDA_SR
7973	Sugars, granulated	Sweets	0.01 mg	0%	USDA_SR
7974	Candies, SPECIAL DARK Chocolate Bar	Sweets	0.01 mg	0%	USDA_SR
7975	Alcoholic beverage, beer, light, low carb	Beverages	0.01 mg	0%	USDA_SR
7976	Peach nectar, canned, with sucralose, without added ascorbic acid	Fruits and Fruit Juices	0.01 mg	0%	USDA_SR
7977	Sweeteners, tabletop, saccharin (sodium saccharin)	Sweets	0.01 mg	0%	USDA_SR
7978	Frostings, vanilla, creamy, dry mix, prepared with margarine	Sweets	0.01 mg	0%	USDA_SR
7979	Frostings, white, fluffy, dry mix	Sweets	0.01 mg	0%	USDA_SR
7980	Frostings, vanilla, creamy, dry mix	Sweets	0.01 mg	0%	USDA_SR
7981	Candies, YORK BITES	Sweets	0.01 mg	0%	USDA_SR
7982	Alcoholic beverage, beer, light	Beverages	0.01 mg	0%	USDA_SR
7983	Alcoholic beverage, beer, light, BUDWEISER SELECT	Beverages	0.01 mg	0%	USDA_SR
7984	Alcoholic beverage, beer, regular, all	Beverages	0.01 mg	0%	USDA_SR
7985	Candies, hard	Sweets	0.01 mg	0%	USDA_SR
7986	Beverages, fruit-flavored drink, powder, with high vitamin C with other added vitamins, low calorie	Beverages	0.01 mg	0%	USDA_SR
7987	Vegetable oil-butter spread, reduced calorie	Fats and Oils	0.01 mg	0%	USDA_SR
7988	Energy drink, caffeine free	Beverages	0.01 mg	0%	CNF
7989	Energy drink, with fruit juice	Beverages	0.01 mg	0%	CNF
7990	Sweetener, syrup, agave	Sweets	0.01 mg	0%	CNF
7991	Drink, breakfast type, orange, reduced sugar	Beverages	0.01 mg	0%	CNF
7992	Sweetener, saccharin	Sweets	0.01 mg	0%	CNF
7993	Sweetener, aspartame, EQUAL	Sweets	0.01 mg	0%	CNF
7994	Sports drink, lemon-lime flavour, ready-to-drink	Beverages	0.01 mg	0%	CNF
7995	Sports drink, fruit flavour, ready-to-drink	Beverages	0.01 mg	0%	CNF
7996	Candies, YORK BITES	Sweets	0.01 mg	0%	CNF
7997	Drink, fruit flavour, powder, vitamin C, unsweetened	Beverages	0.01 mg	0%	CNF
7998	Whipped cream substitute, dietetic, powder, prepared	Dairy and Egg Products	0.01 mg	0%	CNF
7999	Carbonated drinks, cola	Beverages	0.01 mg	0%	CNF
8000	Juice drink, mixed vegetable and fruit	Beverages	0.01 mg	0%	CNF

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Vegetarian foods high in Zinc

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