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

Selling a product with zinc? Generate a print-ready nutrition label from your recipe.

Showing 901–950 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
901	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Breakfast Cereals	2.89 mg	26%	USDA_SR
902	Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes	Breakfast Cereals	2.89 mg	26%	USDA_SR
903	Pinon Nuts, roasted (Navajo)	American Indian/Alaska Native Foods	2.89 mg	26%	USDA_SR
904	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Breakfast Cereals	2.88 mg	26%	USDA_SR
905	Cheese, feta	Dairy and Egg Products	2.88 mg	26%	USDA_SR
906	Cheese, feta	Dairy and Egg Products	2.88 mg	26%	CNF
907	Egg, yolk, raw, frozen, salted, pasteurized	Dairy and Egg Products	2.87 mg	26%	USDA_SR
908	Amaranth grain, uncooked	Cereal Grains and Pasta	2.87 mg	26%	USDA_SR
909	Grains, amaranth, raw	Cereals, Grains and Pasta	2.87 mg	26%	CNF
910	Nuts, almonds, whole, raw	Nut and Seed Products	2.87 mg	26%	USDA_FF
911	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Snacks	2.86 mg	26%	USDA_SR
912	Hyacinth beans, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	2.85 mg	26%	USDA_SR
913	Hyacinth beans, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	2.85 mg	26%	USDA_SR
914	Beans, hyacinth, boiled, salted	Legumes and Legume Products	2.85 mg	26%	CNF
915	Beans, hyacinth, boiled	Legumes and Legume Products	2.85 mg	26%	CNF
916	Oats, whole grain, steel cut	Cereal Grains and Pasta	2.84 mg	26%	USDA_FF
917	Beans, Dry, Red (0% moisture)	Legumes and Legume Products	2.84 mg	26%	USDA_FF
918	Beans, Dry, Red (0% moisture)	Legumes and Legume Products	2.84 mg	26%	USDA_FF
919	Lima beans, large, mature seeds, raw	Legumes and Legume Products	2.83 mg	26%	USDA_SR
920	Beans, yellow, mature seeds, raw	Legumes and Legume Products	2.83 mg	26%	USDA_SR
921	Fast foods, cheeseburger; single, large patty; with condiments	Fast Foods	2.83 mg	26%	USDA_SR
922	BURGER KING, WHOPPER, no cheese	Fast Foods	2.83 mg	26%	USDA_SR
923	Babyfood, cereal, oat, with milk powder, dry	Babyfoods	2.83 mg	26%	CNF
924	Egg, chicken, yolk, cooked	Dairy and Egg Products	2.83 mg	26%	CNF
925	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments	Fast Foods	2.83 mg	26%	CNF
926	Beans, lima, dry, large, raw	Legumes and Legume Products	2.83 mg	26%	CNF
927	Beans, yellow, raw	Legumes and Legume Products	2.83 mg	26%	CNF
928	Nuts, almond meal, partially defatted, salted	Nuts and Seeds	2.83 mg	26%	CNF
929	Nuts, almond meal, partially defatted	Nuts and Seeds	2.83 mg	26%	CNF
930	Egg, chicken, yolk, fresh or frozen, raw	Dairy and Egg Products	2.83 mg	26%	CNF
931	Chickpea flour (besan)	Legumes and Legume Products	2.81 mg	26%	USDA_SR
932	Beans, small white, mature seeds, raw	Legumes and Legume Products	2.81 mg	26%	USDA_SR
933	Cheese, muenster	Dairy and Egg Products	2.81 mg	26%	USDA_SR
934	Cheese, muenster, low fat	Dairy and Egg Products	2.81 mg	26%	USDA_SR
935	Cheese, muenster, low fat	Dairy and Egg Products	2.81 mg	26%	CNF
936	Chickpea flour (besan)	Legumes and Legume Products	2.81 mg	26%	CNF
937	Beans, small white, raw	Legumes and Legume Products	2.81 mg	26%	CNF
938	Cheese, muenster	Dairy and Egg Products	2.81 mg	26%	CNF
939	Nuts, almonds, dry roasted, with salt added	Nut and Seed Products	2.80 mg	25%	USDA_FF
940	Snacks, popcorn, microwave, 94% fat free	Snacks	2.80 mg	25%	USDA_SR
941	Crackers, rye, wafers, plain	Baked Products	2.80 mg	25%	USDA_SR
942	Peanut butter, smooth, reduced fat	Legumes and Legume Products	2.80 mg	25%	USDA_SR
943	Bread, sprouted wheat, commercial, toasted	Baked Products	2.80 mg	25%	CNF
944	Cereal, ready to eat, Wheat Squares, Organics, President's Choice	Breakfast cereals	2.80 mg	25%	CNF
945	Snacks, popcorn, microwave, lower in fat	Snacks	2.80 mg	25%	CNF
946	Peanut butter, smooth, reduced fat	Legumes and Legume Products	2.80 mg	25%	CNF
947	Cracker, rye, wafers, plain	Baked Products	2.80 mg	25%	CNF
948	Flour, almond	Nut and Seed Products	2.79 mg	25%	USDA_FF
949	Beans, kidney, all types, mature seeds, raw	Legumes and Legume Products	2.79 mg	25%	USDA_SR
950	Peanut butter, chunk style, with salt	Legumes and Legume Products	2.79 mg	25%	USDA_SR

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Vegetarian foods high in Zinc

Turn these foods into a print-ready nutrition label.