Vegetarian foods high in Zinc (USDA Foundation)

Zinc supports immune function, wound healing, and DNA synthesis.

FDA daily value: 11 mg

Diet All Vegetarian Vegan
Source All Canadian (CNF) USDA SR Legacy USDA Foundation

Showing 51-100 of 342 foods.

# Food Category Per 100 g % DV
51 Beans, Dry, Black (0% moisture) Legumes and Legume Products 3.37 mg 31%
52 Beans, Dry, Carioca (0% moisture) Legumes and Legume Products 3.36 mg 31%
53 Beans, Dry, Carioca (0% moisture) Legumes and Legume Products 3.36 mg 31%
54 Beans, Dry, Navy (0% moisture) Legumes and Legume Products 3.31 mg 30%
55 Beans, Dry, Navy (0% moisture) Legumes and Legume Products 3.31 mg 30%
56 Beans, Dry, Dark Red Kidney (0% moisture) Legumes and Legume Products 3.29 mg 30%
57 Beans, Dry, Dark Red Kidney (0% moisture) Legumes and Legume Products 3.29 mg 30%
58 Cheese, dry white, queso seco Dairy and Egg Products 3.28 mg 30%
59 Cheese, dry white, queso seco Dairy and Egg Products 3.28 mg 30%
60 Beans, Dry, Pink (0% moisture) Legumes and Legume Products 3.26 mg 30%
61 Beans, Dry, Pink (0% moisture) Legumes and Legume Products 3.26 mg 30%
62 Flour, whole wheat, unenriched Cereal Grains and Pasta 3.24 mg 29%
63 Beans, Dry, Small Red (0% moisture) Legumes and Legume Products 3.23 mg 29%
64 Beans, Dry, Small Red (0% moisture) Legumes and Legume Products 3.23 mg 29%
65 Beans, Dry, Light Tan (0% moisture) Legumes and Legume Products 3.23 mg 29%
66 Beans, Dry, Light Tan (0% moisture) Legumes and Legume Products 3.23 mg 29%
67 Almond butter, creamy Nut and Seed Products 3.18 mg 29%
68 Chickpeas, (garbanzo beans, bengal gram), dry Legumes and Legume Products 3.12 mg 28%
69 Peanut butter, creamy Legumes and Legume Products 3.06 mg 28%
70 Beans, Dry, Cranberry (0% moisture) Legumes and Legume Products 3.03 mg 28%
71 Beans, Dry, Cranberry (0% moisture) Legumes and Legume Products 3.03 mg 28%
72 Flour, amaranth Cereal Grains and Pasta 3.00 mg 27%
73 Egg, yolk, raw, frozen, pasteurized Dairy and Egg Products 2.93 mg 27%
74 Cheese, queso fresco, solid Dairy and Egg Products 2.91 mg 26%
75 Nuts, almonds, whole, raw Nut and Seed Products 2.87 mg 26%
76 Oats, whole grain, steel cut Cereal Grains and Pasta 2.84 mg 26%
77 Beans, Dry, Red (0% moisture) Legumes and Legume Products 2.84 mg 26%
78 Beans, Dry, Red (0% moisture) Legumes and Legume Products 2.84 mg 26%
79 Nuts, almonds, dry roasted, with salt added Nut and Seed Products 2.80 mg 25%
80 Flour, almond Nut and Seed Products 2.79 mg 25%
81 Peanuts, raw Legumes and Legume Products 2.78 mg 25%
82 Flour, quinoa Cereal Grains and Pasta 2.77 mg 25%
83 Nuts, walnuts, English, halves, raw Nut and Seed Products 2.76 mg 25%
84 Flour, oat, whole grain Cereal Grains and Pasta 2.75 mg 25%
85 Oats, whole grain, rolled, old fashioned Cereal Grains and Pasta 2.74 mg 25%
86 Beans, cannellini, dry Legumes and Legume Products 2.72 mg 25%
87 Rice, red, unenriched, dry, raw Cereal Grains and Pasta 2.56 mg 23%
88 Peanut butter, smooth style, with salt Legumes and Legume Products 2.54 mg 23%
89 Cheese, American, restaurant Dairy and Egg Products 2.45 mg 22%
90 Cheese, pasteurized process, American, vitamin D fortified Dairy and Egg Products 2.42 mg 22%
91 Cheese, pasteurized process cheese food or product, American, singles Dairy and Egg Products 2.38 mg 22%
92 Cheese, feta, whole milk, crumbled Dairy and Egg Products 2.35 mg 21%
93 Nuts, hazelnuts or filberts, raw Nut and Seed Products 2.33 mg 21%
94 Flour, rye Cereal Grains and Pasta 2.33 mg 21%
95 Millet, whole grain Cereal Grains and Pasta 2.26 mg 21%
96 Buckwheat, whole grain Cereal Grains and Pasta 2.24 mg 20%
97 Nuts, pistachio nuts, raw Nut and Seed Products 2.18 mg 20%
98 Bulgur, dry, raw Cereal Grains and Pasta 2.15 mg 20%
99 Flour, barley Cereal Grains and Pasta 2.14 mg 19%
100 Flour, rice, brown Cereal Grains and Pasta 1.91 mg 17%

Related nutrients

Calcium Iron Magnesium Phosphorus Potassium Sodium Copper Manganese Selenium

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