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 1001–1050 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
1001	Cereal, ready to eat, Puffed Wheat, Safeway	Breakfast cereals	2.69 mg	24%	CNF
1002	Cereal, ready to eat, Weetabix, Weetabix	Breakfast cereals	2.69 mg	24%	CNF
1003	Spices, oregano, ground	Spices and Herbs	2.69 mg	24%	CNF
1004	Mung beans, mature seeds, raw	Legumes and Legume Products	2.68 mg	24%	USDA_SR
1005	Beans, legumes, mung (green gram), raw	Legumes and Legume Products	2.68 mg	24%	CNF
1006	Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	2.67 mg	24%	USDA_SR
1007	Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi	Breakfast cereals	2.67 mg	24%	CNF
1008	Beans, kidney, royal red, mature seeds, raw	Legumes and Legume Products	2.66 mg	24%	USDA_SR
1009	Cheese, blue	Dairy and Egg Products	2.66 mg	24%	USDA_SR
1010	Cereals, whole wheat hot natural cereal, dry	Breakfast Cereals	2.66 mg	24%	USDA_SR
1011	Fireweed, leaves, raw	Vegetables and Vegetable Products	2.66 mg	24%	USDA_SR
1012	Triticale flour, whole-grain	Cereal Grains and Pasta	2.66 mg	24%	USDA_SR
1013	Snacks, oriental mix, rice-based	Snacks	2.66 mg	24%	USDA_SR
1014	Fireweed, native, leaves, raw	Vegetables and Vegetable Products	2.66 mg	24%	CNF
1015	Grains, triticale flour, whole-grain	Cereals, Grains and Pasta	2.66 mg	24%	CNF
1016	Snacks, oriental mix, rice-based	Snacks	2.66 mg	24%	CNF
1017	Cheese, blue	Dairy and Egg Products	2.66 mg	24%	CNF
1018	Cereals, QUAKER, Instant Oatmeal, weight control, cinnamon	Breakfast Cereals	2.65 mg	24%	USDA_SR
1019	Chocolate, dark, 60-69% cacao solids	Sweets	2.65 mg	24%	USDA_SR
1020	Wheat, hard red winter	Cereal Grains and Pasta	2.65 mg	24%	USDA_SR
1021	Rye grain	Cereal Grains and Pasta	2.65 mg	24%	USDA_SR
1022	Candies, chocolate, dark, 60-69% cacao solids	Sweets	2.65 mg	24%	CNF
1023	Grains, wheat, hard red winter	Cereals, Grains and Pasta	2.65 mg	24%	CNF
1024	Snack, Mixed Berry Bar	Snacks	2.64 mg	24%	USDA_SR
1025	Crackers, gluten-free, multi-seeded and multigrain	Baked Products	2.64 mg	24%	USDA_SR
1026	Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins	Breakfast Cereals	2.64 mg	24%	USDA_SR
1027	Snacks, popcorn, oil-popped, white popcorn, salt added	Snacks	2.64 mg	24%	USDA_SR
1028	Snacks, popcorn, home-prepared, oil-popped, unsalted	Snacks	2.64 mg	24%	USDA_SR
1029	Snacks, popcorn, oil-popped, unsalted	Snacks	2.64 mg	24%	CNF
1030	Snacks, popcorn, oil-popped, white popcorn, with salt	Snacks	2.64 mg	24%	CNF
1031	Cereal, ready to eat, Oatmeal Squares, Quaker	Breakfast cereals	2.64 mg	24%	CNF
1032	Cereals ready-to-eat, QUAKER, MOTHER'S Cinnamon Oat Crunch	Breakfast Cereals	2.63 mg	24%	USDA_SR
1033	Crackers, whole-wheat	Baked Products	2.63 mg	24%	USDA_SR
1034	Millet flour	Cereal Grains and Pasta	2.63 mg	24%	USDA_SR
1035	McDONALD'S, QUARTER POUNDER with Cheese	Fast Foods	2.63 mg	24%	USDA_SR
1036	Wheat, soft red winter	Cereal Grains and Pasta	2.63 mg	24%	USDA_SR
1037	Grains, millet, flour	Cereals, Grains and Pasta	2.63 mg	24%	CNF
1038	Grains, wheat, soft red winter	Cereals, Grains and Pasta	2.63 mg	24%	CNF
1039	Cracker, whole-wheat	Baked Products	2.63 mg	24%	CNF
1040	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Breakfast Cereals	2.62 mg	24%	USDA_SR
1041	Crackers, matzo, whole-wheat	Baked Products	2.61 mg	24%	USDA_SR
1042	Cracker, matzo, whole-wheat	Baked Products	2.61 mg	24%	CNF
1043	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Breakfast Cereals	2.60 mg	24%	USDA_SR
1044	Lima beans, thin seeded (baby), mature seeds, raw	Legumes and Legume Products	2.60 mg	24%	USDA_SR
1045	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Breakfast Cereals	2.60 mg	24%	USDA_SR
1046	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Breakfast Cereals	2.60 mg	24%	USDA_SR
1047	Cheese, brick	Dairy and Egg Products	2.60 mg	24%	USDA_SR
1048	Babyfood, cereal, whole wheat, with apples, dry fortified	Baby Foods	2.60 mg	24%	USDA_SR
1049	Cheese, port de salut	Dairy and Egg Products	2.60 mg	24%	USDA_SR
1050	Wheat flour, whole-grain (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	2.60 mg	24%	USDA_SR

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Vegetarian foods high in Zinc

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