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 51–100 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
51	Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS	Breakfast Cereals	12.50 mg	114%	USDA_SR
52	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey	Breakfast Cereals	12.50 mg	114%	USDA_SR
53	Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified	Baby Foods	12.33 mg	112%	USDA_SR
54	Seeds, cottonseed meal, partially defatted (glandless)	Nut and Seed Products	12.32 mg	112%	USDA_SR
55	Seeds, cottonseed meal, partially defatted	Nuts and Seeds	12.32 mg	112%	CNF
56	Wheat germ, crude	Cereal Grains and Pasta	12.29 mg	112%	USDA_SR
57	Grains, wheat germ, crude	Cereals, Grains and Pasta	12.29 mg	112%	CNF
58	Agave, dried (Southwest)	American Indian/Alaska Native Foods	12.10 mg	110%	USDA_SR
59	Agave, dried	Vegetables and Vegetable Products	12.10 mg	110%	CNF
60	Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal	Breakfast Cereals	11.89 mg	108%	USDA_SR
61	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors	Snacks	11.88 mg	108%	USDA_SR
62	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar	Snacks	11.88 mg	108%	USDA_SR
63	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Breakfast Cereals	11.72 mg	107%	USDA_SR
64	Seeds, cottonseed flour, partially defatted (glandless)	Nut and Seed Products	11.69 mg	106%	USDA_SR
65	Seeds, cottonseed flour, partially defatted	Nuts and Seeds	11.69 mg	106%	CNF
66	Seeds, cottonseed flour, low fat (glandless)	Nut and Seed Products	11.61 mg	106%	USDA_SR
67	Seeds, cottonseed flour, low fat	Nuts and Seeds	11.61 mg	106%	CNF
68	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Breakfast Cereals	11.35 mg	103%	USDA_SR
69	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Breakfast Cereals	11.23 mg	102%	USDA_SR
70	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Breakfast Cereals	11.21 mg	102%	USDA_SR
71	Babyfood, cereal, rice, dry fortified	Baby Foods	10.92 mg	99%	USDA_SR
72	Seeds, sesame flour, partially defatted	Nut and Seed Products	10.70 mg	97%	USDA_SR
73	Seeds, sesame flour, partially defatted	Nuts and Seeds	10.70 mg	97%	CNF
74	Babyfood, Multigrain whole grain cereal, dry fortified	Baby Foods	10.67 mg	97%	USDA_SR
75	Seeds, sesame flour, high-fat	Nut and Seed Products	10.67 mg	97%	USDA_SR
76	Seeds, sesame flour, high-fat	Nuts and Seeds	10.67 mg	97%	CNF
77	Babyfood, cereal, mixed, dry fortified	Baby Foods	10.66 mg	97%	USDA_SR
78	Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)	Nut and Seed Products	10.45 mg	95%	USDA_SR
79	Seeds, sesame butter, tahini, unroasted kernels	Nuts and Seeds	10.45 mg	95%	CNF
80	Seeds, pumpkin and squash seeds, whole, roasted, without salt	Nut and Seed Products	10.30 mg	94%	USDA_SR
81	Seeds, pumpkin and squash seeds, whole, roasted, with salt added	Nut and Seed Products	10.30 mg	94%	USDA_SR
82	Seeds, pumpkin and squash seeds, whole, roasted	Nuts and Seeds	10.30 mg	94%	CNF
83	Seeds, pumpkin and squash seeds, whole, roasted, salted	Nuts and Seeds	10.30 mg	94%	CNF
84	Seeds, watermelon seed kernels, dried	Nut and Seed Products	10.24 mg	93%	USDA_SR
85	Seeds, watermelon seed kernels, dried	Nuts and Seeds	10.24 mg	93%	CNF
86	Seeds, sesame meal, partially defatted	Nut and Seed Products	10.23 mg	93%	USDA_SR
87	Seeds, sesame seed kernels, toasted, without salt added (decorticated)	Nut and Seed Products	10.23 mg	93%	USDA_SR
88	Seeds, sesame seed kernels, toasted, with salt added (decorticated)	Nut and Seed Products	10.23 mg	93%	USDA_SR
89	Seeds, sesame seed kernels, toasted, shelled, with salt	Nuts and Seeds	10.23 mg	93%	CNF
90	Seeds, sesame meal, partially defatted	Nuts and Seeds	10.23 mg	93%	CNF
91	Seeds, sesame seed kernels, toasted, shelled	Nuts and Seeds	10.23 mg	93%	CNF
92	Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS	Breakfast Cereals	10.00 mg	91%	USDA_SR
93	Protein supplement, milk based, Muscle Milk Light, powder	Dairy and Egg Products	10.00 mg	91%	USDA_SR
94	Seeds, sesame flour, low-fat	Nut and Seed Products	10.00 mg	91%	USDA_SR
95	Seeds, sesame flour, low fat	Nuts and Seeds	10.00 mg	91%	CNF
96	Leavening agents, yeast, baker's, compressed	Baked Products	9.97 mg	91%	USDA_SR
97	Leavening agent, yeast, baker's, compressed	Baked Products	9.97 mg	91%	CNF
98	Formulated bar, POWER BAR, chocolate	Snacks	9.96 mg	91%	USDA_SR
99	Seeds, hemp seed, hulled	Nut and Seed Products	9.90 mg	90%	USDA_SR
100	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Snacks	9.72 mg	88%	USDA_SR

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Vegetarian foods high in Zinc

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