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 1101–1150 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
1101	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Breakfast Cereals	2.50 mg	23%	USDA_SR
1102	Candies, MARS SNACKFOOD US, SNICKERS Bar	Sweets	2.50 mg	23%	USDA_SR
1103	Snacks, rice cakes, brown rice, buckwheat	Snacks	2.50 mg	23%	USDA_SR
1104	Crunchmaster, Multi-Grain Crisps, Snack Crackers, Gluten-Free	Baked Products	2.50 mg	23%	USDA_SR
1105	Snacks, rice cakes, brown rice, buckwheat, unsalted	Snacks	2.50 mg	23%	CNF
1106	Candies, bars, Snickers	Sweets	2.50 mg	23%	CNF
1107	Snacks, rice cakes, brown rice, buckwheat	Snacks	2.50 mg	23%	CNF
1108	Nuts, filberts or hazelnuts, dry roasted, unblanched	Nuts and Seeds	2.50 mg	23%	CNF
1109	Cereal, ready to eat, Heritage Flakes, Nature's Path	Breakfast cereals	2.50 mg	23%	CNF
1110	Spices, fenugreek seed	Spices and Herbs	2.50 mg	23%	CNF
1111	KRAFT VELVEETA LIGHT Reduced Fat Pasteurized Process Cheese Product	Dairy and Egg Products	2.49 mg	23%	USDA_SR
1112	Cheese, pasteurized process, American, without added vitamin D	Dairy and Egg Products	2.49 mg	23%	USDA_SR
1113	Cheese, pasteurized process, American, fortified with vitamin D	Dairy and Egg Products	2.49 mg	23%	USDA_SR
1114	Fast foods, cheeseburger; single, regular patty; plain	Fast Foods	2.49 mg	23%	USDA_SR
1115	Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, plain	Fast Foods	2.49 mg	23%	CNF
1116	Spices, pepper, red or cayenne	Spices and Herbs	2.48 mg	23%	USDA_SR
1117	Spices, pepper, red or cayenne	Spices and Herbs	2.48 mg	23%	CNF
1118	Candies, chocolate covered, low sugar or low calorie	Sweets	2.47 mg	22%	USDA_SR
1119	Cereal, ready to eat, Life Multigrains, Quaker	Breakfast cereals	2.47 mg	22%	CNF
1120	Soy flour, defatted	Legumes and Legume Products	2.46 mg	22%	USDA_SR
1121	Cheese, mozzarella, whole milk, low moisture	Dairy and Egg Products	2.46 mg	22%	USDA_SR
1122	Snacks, tortilla chips, unsalted, white corn	Snacks	2.46 mg	22%	USDA_SR
1123	Cereal, ready to eat, Fibre 1: Honey Clusters, General Mills	Breakfast cereals	2.46 mg	22%	CNF
1124	Snacks, tortilla chips, unsalted	Snacks	2.46 mg	22%	CNF
1125	Soy flour, defatted	Legumes and Legume Products	2.46 mg	22%	CNF
1126	Cheese, mozzarella, (48% water, 25% M.F.)	Dairy and Egg Products	2.46 mg	22%	CNF
1127	Cheese, American, restaurant	Dairy and Egg Products	2.45 mg	22%	USDA_FF
1128	Nuts, hazelnuts or filberts	Nut and Seed Products	2.45 mg	22%	USDA_SR
1129	Rice flour, brown	Cereal Grains and Pasta	2.45 mg	22%	USDA_SR
1130	Cereal, ready to eat, Life, Toasted Cinnamon, Quaker	Breakfast cereals	2.45 mg	22%	CNF
1131	Grains, rice flour, brown	Cereals, Grains and Pasta	2.45 mg	22%	CNF
1132	Nuts, filberts or hazelnuts, dried	Nuts and Seeds	2.45 mg	22%	CNF
1133	Babyfood, cereal, mixed grain, dry	Babyfoods	2.45 mg	22%	CNF
1134	Cereals ready-to-eat, QUAKER, Natural Granola Apple Cranberry Almond	Breakfast Cereals	2.44 mg	22%	USDA_SR
1135	Cereal, ready to eat, Oatmeal Squares, Maple & Brown Sugar, Quaker	Breakfast cereals	2.43 mg	22%	CNF
1136	Cereal, ready to eat, Heritage O's, Nature's Path	Breakfast cereals	2.43 mg	22%	CNF
1137	Cheese, pasteurized process, American, vitamin D fortified	Dairy and Egg Products	2.42 mg	22%	USDA_FF
1138	Buckwheat groats, roasted, dry	Cereal Grains and Pasta	2.42 mg	22%	USDA_SR
1139	Babyfood, snack, biscuit, rice	Babyfoods	2.42 mg	22%	CNF
1140	Grains, buckwheat groats, roasted, dry	Cereals, Grains and Pasta	2.42 mg	22%	CNF
1141	Cereal, ready to eat, Cheerios, General Mills	Breakfast cereals	2.42 mg	22%	CNF
1142	Spearmint, dried	Spices and Herbs	2.41 mg	22%	USDA_SR
1143	Peppers, sweet, red, freeze-dried	Vegetables and Vegetable Products	2.41 mg	22%	USDA_SR
1144	Pepper, sweet, red, freeze-dried	Vegetables and Vegetable Products	2.41 mg	22%	CNF
1145	Spices, spearmint, dried	Spices and Herbs	2.41 mg	22%	CNF
1146	Pepper, sweet, green, freeze-dried	Vegetables and Vegetable Products	2.41 mg	22%	CNF
1147	BURGER KING, Cheeseburger	Fast Foods	2.40 mg	22%	USDA_SR
1148	Buckwheat	Cereal Grains and Pasta	2.40 mg	22%	USDA_SR
1149	Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dry	Cereal Grains and Pasta	2.40 mg	22%	USDA_SR
1150	Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted	Baked Products	2.40 mg	22%	CNF

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Vegetarian foods high in Zinc

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