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 851–900 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
851	Snacks, rice cracker brown rice, plain	Snacks	3.00 mg	27%	USDA_SR
852	Snacks, rice cakes, brown rice, sesame seed	Snacks	3.00 mg	27%	USDA_SR
853	Snacks, brown rice chips	Snacks	3.00 mg	27%	CNF
854	Cracker, 7 grain	Baked Products	3.00 mg	27%	CNF
855	Snacks, rice cakes, crackers (include mini rice cakes)	Baked Products	3.00 mg	27%	CNF
856	Cheese, monterey, low fat	Dairy and Egg Products	3.00 mg	27%	CNF
857	Cheese, cheddar, imitation, low cholesterol	Dairy and Egg Products	3.00 mg	27%	CNF
858	Snacks, rice cakes, brown rice, sesame seed, unsalted	Snacks	3.00 mg	27%	CNF
859	Snacks, rice cakes, brown rice, plain, unsalted	Snacks	3.00 mg	27%	CNF
860	Snacks, rice cakes, brown rice, rye	Snacks	3.00 mg	27%	CNF
861	Snacks, rice cakes, brown rice, sesame seed	Snacks	3.00 mg	27%	CNF
862	Snacks, rice cakes, brown rice, plain	Snacks	3.00 mg	27%	CNF
863	Cheese, monterey	Dairy and Egg Products	3.00 mg	27%	CNF
864	Spices, garlic powder	Spices and Herbs	2.99 mg	27%	USDA_SR
865	Cheese, pasteurized process, cheddar or American, low sodium	Dairy and Egg Products	2.99 mg	27%	USDA_SR
866	Crackers, whole-wheat, reduced fat	Baked Products	2.99 mg	27%	USDA_SR
867	Cracker, whole-wheat, reduced fat	Baked Products	2.99 mg	27%	CNF
868	Cheese, processed product, cheddar, slices, low sodium	Dairy and Egg Products	2.99 mg	27%	CNF
869	Nuts, almond butter, honey and cinnamon, salted	Nuts and Seeds	2.99 mg	27%	CNF
870	Spices, garlic powder	Spices and Herbs	2.99 mg	27%	CNF
871	Cheese, pasteurized process, pimento	Dairy and Egg Products	2.98 mg	27%	USDA_SR
872	Nuts, walnuts, dry roasted, with salt added	Nut and Seed Products	2.98 mg	27%	USDA_SR
873	Cereal, hot, oats, instant: regular, dry	Breakfast cereals	2.98 mg	27%	CNF
874	Nuts, pilinuts, dried	Nut and Seed Products	2.97 mg	27%	USDA_SR
875	Nuts, almonds, blanched	Nut and Seed Products	2.97 mg	27%	USDA_SR
876	Pasta, whole-wheat, dry (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	2.97 mg	27%	USDA_SR
877	Nuts, pilinuts-canarytree, dried	Nuts and Seeds	2.97 mg	27%	CNF
878	Nuts, almonds, dried, blanched, unroasted	Nuts and Seeds	2.97 mg	27%	CNF
879	Nuts, formulated, wheat-based, all flavors except macadamia, without salt	Nut and Seed Products	2.96 mg	27%	USDA_SR
880	Wheat flour, whole-grain, soft wheat	Cereal Grains and Pasta	2.96 mg	27%	USDA_SR
881	Grains, wheat flour, whole-grain, soft wheat	Cereals, Grains and Pasta	2.96 mg	27%	CNF
882	Nuts, simulated product, wheat-based, all flavours except macadamia, without salt	Nuts and Seeds	2.96 mg	27%	CNF
883	Cereals ready-to-eat, QUAKER, 100% Natural Granola, Oats, Wheat and Honey	Breakfast Cereals	2.95 mg	27%	USDA_SR
884	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Baked Products	2.95 mg	27%	USDA_SR
885	Cheese, caraway	Dairy and Egg Products	2.94 mg	27%	USDA_SR
886	Cheese, mexican, queso anejo	Dairy and Egg Products	2.94 mg	27%	USDA_SR
887	Nuts, formulated, wheat-based, unflavored, with salt added	Nut and Seed Products	2.94 mg	27%	USDA_SR
888	Nuts, simulated product, wheat-based, unflavoured, with salt	Nuts and Seeds	2.94 mg	27%	CNF
889	Cheese, Mexican, queso anejo	Dairy and Egg Products	2.94 mg	27%	CNF
890	Cheese, caraway	Dairy and Egg Products	2.94 mg	27%	CNF
891	Egg, yolk, raw, frozen, pasteurized	Dairy and Egg Products	2.93 mg	27%	USDA_FF
892	Cheese, mozzarella, whole milk	Dairy and Egg Products	2.92 mg	27%	USDA_SR
893	BURGER KING, Double Cheeseburger	Fast Foods	2.92 mg	27%	USDA_SR
894	Cheese, mozzarella, (52% water, 22.5% M.F.)	Dairy and Egg Products	2.92 mg	27%	CNF
895	Cornmeal, blue (Navajo)	American Indian/Alaska Native Foods	2.91 mg	26%	USDA_SR
896	Cheese, queso fresco, solid	Dairy and Egg Products	2.91 mg	26%	USDA_FF
897	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Breakfast Cereals	2.90 mg	26%	USDA_SR
898	Sea lion, Steller, kidney (Alaska Native)	American Indian/Alaska Native Foods	2.90 mg	26%	USDA_SR
899	Bread, spelt, commercial, toasted	Baked Products	2.90 mg	26%	CNF
900	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Breakfast Cereals	2.89 mg	26%	USDA_SR

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Vegetarian foods high in Zinc

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