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 1051–1100 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
1051	Nuts, almonds, honey roasted, unblanched	Nut and Seed Products	2.60 mg	24%	USDA_SR
1052	Candies, milk chocolate coated peanuts	Sweets	2.60 mg	24%	USDA_SR
1053	Bread, spelt, commercial	Baked Products	2.60 mg	24%	CNF
1054	Candies, milk chocolate coated peanuts	Sweets	2.60 mg	24%	CNF
1055	Beans, lima, dry, baby, raw	Legumes and Legume Products	2.60 mg	24%	CNF
1056	Nuts, almonds, honey roasted, unblanched	Nuts and Seeds	2.60 mg	24%	CNF
1057	Cheese, port-salut	Dairy and Egg Products	2.60 mg	24%	CNF
1058	Cheese, brick	Dairy and Egg Products	2.60 mg	24%	CNF
1059	Cheese spread, pasteurized process, American	Dairy and Egg Products	2.59 mg	24%	USDA_SR
1060	Cheese, american cheddar, imitation	Dairy and Egg Products	2.59 mg	24%	USDA_SR
1061	Cheese, cheddar, imitation	Dairy and Egg Products	2.59 mg	24%	CNF
1062	Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments and vegetables	Fast Foods	2.59 mg	24%	CNF
1063	Cheese, fresh, queso fresco	Dairy and Egg Products	2.58 mg	23%	USDA_SR
1064	McDONALD'S, Double Cheeseburger	Fast Foods	2.58 mg	23%	USDA_SR
1065	Cheese, romano	Dairy and Egg Products	2.58 mg	23%	USDA_SR
1066	Cheese, romano	Dairy and Egg Products	2.58 mg	23%	CNF
1067	Nuts, chestnuts, japanese, dried	Nut and Seed Products	2.57 mg	23%	USDA_SR
1068	Bread, sprouted wheat, commercial	Baked Products	2.57 mg	23%	CNF
1069	Nuts, Japanese chestnuts, dried	Nuts and Seeds	2.57 mg	23%	CNF
1070	Rice, red, unenriched, dry, raw	Cereal Grains and Pasta	2.56 mg	23%	USDA_FF
1071	Miso	Legumes and Legume Products	2.56 mg	23%	USDA_SR
1072	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Breakfast Cereals	2.56 mg	23%	USDA_SR
1073	Soybean, fermented products, miso	Legumes and Legume Products	2.56 mg	23%	CNF
1074	Beans, pink, mature seeds, raw	Legumes and Legume Products	2.55 mg	23%	USDA_SR
1075	Beans, kidney, california red, mature seeds, raw	Legumes and Legume Products	2.55 mg	23%	USDA_SR
1076	Pancakes, buckwheat, dry mix, incomplete	Baked Products	2.55 mg	23%	USDA_SR
1077	Crackers, rye, wafers, seasoned	Baked Products	2.55 mg	23%	USDA_SR
1078	Pancake, buckwheat, dry mix, incomplete, unprepared	Baked Products	2.55 mg	23%	CNF
1079	Cracker, rye, wafers, seasoned	Baked Products	2.55 mg	23%	CNF
1080	Beans, kidney, light red, raw	Legumes and Legume Products	2.55 mg	23%	CNF
1081	Beans, pink, raw	Legumes and Legume Products	2.55 mg	23%	CNF
1082	Peanut butter, smooth style, with salt	Legumes and Legume Products	2.54 mg	23%	USDA_FF
1083	Cereals ready-to-eat, QUAKER, Shredded Wheat, bagged cereal	Breakfast Cereals	2.54 mg	23%	USDA_SR
1084	Cereal, ready to eat, Muffets, Quaker	Breakfast cereals	2.54 mg	23%	CNF
1085	Snacks, rice cakes, brown rice, multigrain, unsalted	Snacks	2.53 mg	23%	USDA_SR
1086	Snacks, rice cakes, brown rice, multigrain	Snacks	2.53 mg	23%	USDA_SR
1087	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	Vegetables and Vegetable Products	2.53 mg	23%	USDA_SR
1088	Seaweed, Canadian cultivated EMI-TSUNOMATA, dried	Vegetables and Vegetable Products	2.53 mg	23%	CNF
1089	Snacks, rice cakes, brown rice, multigrain, unsalted	Snacks	2.53 mg	23%	CNF
1090	Snacks, rice cakes, brown rice, multigrain	Snacks	2.53 mg	23%	CNF
1091	Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	2.51 mg	23%	USDA_SR
1092	Peanut butter, smooth style, without salt	Legumes and Legume Products	2.51 mg	23%	USDA_SR
1093	Cereals, oats, instant, fortified, plain, dry	Breakfast Cereals	2.51 mg	23%	USDA_SR
1094	Peanut butter, smooth type, fat and sugar added	Legumes and Legume Products	2.51 mg	23%	CNF
1095	Peanut butter, smooth type, fat, sugar and salt added	Legumes and Legume Products	2.51 mg	23%	CNF
1096	Cereals ready-to-eat, POST, Honey Nut Shredded Wheat	Breakfast Cereals	2.50 mg	23%	USDA_SR
1097	KRAFT FREE Singles American Nonfat Pasteurized Process Cheese Product	Dairy and Egg Products	2.50 mg	23%	USDA_SR
1098	Spices, fenugreek seed	Spices and Herbs	2.50 mg	23%	USDA_SR
1099	Nuts, hazelnuts or filberts, dry roasted, without salt added	Nut and Seed Products	2.50 mg	23%	USDA_SR
1100	Snacks, rice cakes, brown rice, buckwheat, unsalted	Snacks	2.50 mg	23%	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.