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 951–1000 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
951	Beans, kidney, red, mature seeds, raw	Legumes and Legume Products	2.79 mg	25%	USDA_SR
952	Cheese, cheshire	Dairy and Egg Products	2.79 mg	25%	USDA_SR
953	Peanut butter, chunk style, without salt	Legumes and Legume Products	2.79 mg	25%	USDA_SR
954	Fast foods, cheeseburger; single, large patty; plain	Fast Foods	2.79 mg	25%	USDA_SR
955	Beans, kidney, all types, raw	Legumes and Legume Products	2.79 mg	25%	CNF
956	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, plain	Fast Foods	2.79 mg	25%	CNF
957	Beans, kidney, dark red, raw	Legumes and Legume Products	2.79 mg	25%	CNF
958	Peanut butter, chunk type, fat and sugar added	Legumes and Legume Products	2.79 mg	25%	CNF
959	Peanut butter, chunk type, fat, sugar and salt added	Legumes and Legume Products	2.79 mg	25%	CNF
960	Cheese, cheshire	Dairy and Egg Products	2.79 mg	25%	CNF
961	Peanuts, raw	Legumes and Legume Products	2.78 mg	25%	USDA_FF
962	Peanut butter, reduced sodium	Legumes and Legume Products	2.78 mg	25%	USDA_SR
963	Wheat, hard red spring	Cereal Grains and Pasta	2.78 mg	25%	USDA_SR
964	Peanut butter, reduced sodium	Legumes and Legume Products	2.78 mg	25%	CNF
965	Grains, wheat, hard red spring	Cereals, Grains and Pasta	2.78 mg	25%	CNF
966	Flour, quinoa	Cereal Grains and Pasta	2.77 mg	25%	USDA_FF
967	Peanuts, all types, dry-roasted, with salt	Legumes and Legume Products	2.77 mg	25%	USDA_SR
968	Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS	Breakfast Cereals	2.77 mg	25%	USDA_SR
969	Peanuts, all types, dry-roasted, without salt	Legumes and Legume Products	2.77 mg	25%	USDA_SR
970	Fast foods, cheeseburger; double, regular patty; with condiments	Fast Foods	2.77 mg	25%	USDA_SR
971	Fast foods, cheeseburger, double, regular patty and bun, with condiments	Fast Foods	2.77 mg	25%	USDA_SR
972	Barley, hulled	Cereal Grains and Pasta	2.77 mg	25%	USDA_SR
973	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments	Fast Foods	2.77 mg	25%	CNF
974	Celery flakes, dried	Vegetables and Vegetable Products	2.77 mg	25%	CNF
975	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments	Fast Foods	2.77 mg	25%	CNF
976	Grains, barley, dry	Cereals, Grains and Pasta	2.77 mg	25%	CNF
977	Peanuts, all types, dry roasted	Legumes and Legume Products	2.77 mg	25%	CNF
978	Peanuts, all types, dry-roasted, salted	Legumes and Legume Products	2.77 mg	25%	CNF
979	Nuts, walnuts, English, halves, raw	Nut and Seed Products	2.76 mg	25%	USDA_FF
980	Chickpeas (garbanzo beans, bengal gram), mature seeds, raw	Legumes and Legume Products	2.76 mg	25%	USDA_SR
981	Pigeon peas (red gram), mature seeds, raw	Legumes and Legume Products	2.76 mg	25%	USDA_SR
982	Cheese, mozzarella, part skim milk	Dairy and Egg Products	2.76 mg	25%	USDA_SR
983	Spaghetti, spinach, dry	Cereal Grains and Pasta	2.76 mg	25%	USDA_SR
984	Pasta, spaghetti, spinach, enriched, dry	Cereals, Grains and Pasta	2.76 mg	25%	CNF
985	Chickpeas (garbanzo beans, bengal gram), raw	Legumes and Legume Products	2.76 mg	25%	CNF
986	Peas, pigeon (red gram), raw	Legumes and Legume Products	2.76 mg	25%	CNF
987	Cheese, mozzarella, partially skim, (52% water, 16.5% M.F.)	Dairy and Egg Products	2.76 mg	25%	CNF
988	Flour, oat, whole grain	Cereal Grains and Pasta	2.75 mg	25%	USDA_FF
989	Cheese, parmesan, hard	Dairy and Egg Products	2.75 mg	25%	USDA_SR
990	Snacks, popcorn, unpopped kernels	Snacks	2.75 mg	25%	CNF
991	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, plain	Fast Foods	2.75 mg	25%	CNF
992	Cheese, parmesan, hard	Dairy and Egg Products	2.75 mg	25%	CNF
993	Oats, whole grain, rolled, old fashioned	Cereal Grains and Pasta	2.74 mg	25%	USDA_FF
994	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Breakfast Cereals	2.73 mg	25%	USDA_SR
995	Beans, cannellini, dry	Legumes and Legume Products	2.72 mg	25%	USDA_FF
996	Cheese, processed product, cheddar, reduced fat, slices	Dairy and Egg Products	2.71 mg	25%	CNF
997	Babyfood, cereal, high protein, with apple and orange, dry	Baby Foods	2.70 mg	25%	USDA_SR
998	Candies, chocolate covered, dietetic or low calorie	Sweets	2.70 mg	25%	CNF
999	Spices, oregano, dried	Spices and Herbs	2.69 mg	24%	USDA_SR
1000	McDONALD'S, QUARTER POUNDER	Fast Foods	2.69 mg	24%	USDA_SR

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Vegetarian foods high in Zinc

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