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 1151–1200 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
1151	Cereal, ready to eat, Hole n' Oats, Honey Nut, Barbara's Bakery	Breakfast cereals	2.40 mg	22%	CNF
1152	Cereal, ready to eat, Apple Cinnamon Hoops, Barbara's Bakery	Breakfast cereals	2.40 mg	22%	CNF
1153	Grains, buckwheat	Cereals, Grains and Pasta	2.40 mg	22%	CNF
1154	Sauce, Stroganoff, dehydrated	Soups, Sauces and Gravies	2.40 mg	22%	CNF
1155	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Breakfast Cereals	2.39 mg	22%	USDA_SR
1156	Formulated Bar, SOUTH BEACH protein bar	Snacks	2.39 mg	22%	USDA_SR
1157	Crackers, crispbread, rye	Baked Products	2.39 mg	22%	USDA_SR
1158	Cracker, crispbread, rye	Baked Products	2.39 mg	22%	CNF
1159	Cheese, camembert	Dairy and Egg Products	2.38 mg	22%	USDA_SR
1160	Cheese, brie	Dairy and Egg Products	2.38 mg	22%	USDA_SR
1161	Cheese, camembert	Dairy and Egg Products	2.38 mg	22%	CNF
1162	Cheese, brie	Dairy and Egg Products	2.38 mg	22%	CNF
1163	Cheese, pasteurized process cheese food or product, American, singles	Dairy and Egg Products	2.38 mg	22%	USDA_FF
1164	Spices, pumpkin pie spice	Spices and Herbs	2.37 mg	22%	USDA_SR
1165	Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's	Breakfast cereals	2.37 mg	22%	CNF
1166	Pasta, spaghetti, whole-wheat, dry	Cereals, Grains and Pasta	2.37 mg	22%	CNF
1167	Pasta, macaroni (elbow), whole wheat, dry	Cereals, Grains and Pasta	2.37 mg	22%	CNF
1168	Cereal, ready to eat, Raisin Bran, Kellogg's	Breakfast cereals	2.37 mg	22%	CNF
1169	Spices, pumpkin pie spice	Spices and Herbs	2.37 mg	22%	CNF
1170	Cereals ready-to-eat, wheat, puffed, fortified	Breakfast Cereals	2.36 mg	21%	USDA_SR
1171	Cheese product, pasteurized process, American, reduced fat, fortified with vitamin D	Dairy and Egg Products	2.36 mg	21%	USDA_SR
1172	KRAFT CHEEZ WHIZ LIGHT Pasteurized Process Cheese Product	Dairy and Egg Products	2.36 mg	21%	USDA_SR
1173	Cheese, processed product, Swiss, slices	Dairy and Egg Products	2.36 mg	21%	CNF
1174	Cheese, processed product, cheddar, slices	Dairy and Egg Products	2.36 mg	21%	CNF
1175	Cheese, feta, whole milk, crumbled	Dairy and Egg Products	2.35 mg	21%	USDA_FF
1176	Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, dry, Quaker	Breakfast cereals	2.35 mg	21%	CNF
1177	Nuts, pistachio nuts, dry roasted, without salt added	Nut and Seed Products	2.34 mg	21%	USDA_SR
1178	Nuts, pistachio nuts, dry roasted, with salt added	Nut and Seed Products	2.34 mg	21%	USDA_SR
1179	Nuts, pistachio nuts, dry roasted, salted	Nuts and Seeds	2.34 mg	21%	CNF
1180	Nuts, pistachio nuts, dry roasted	Nuts and Seeds	2.34 mg	21%	CNF
1181	Nuts, hazelnuts or filberts, raw	Nut and Seed Products	2.33 mg	21%	USDA_FF
1182	Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, dry, Quaker	Breakfast cereals	2.33 mg	21%	CNF
1183	Flour, rye	Cereal Grains and Pasta	2.33 mg	21%	USDA_FF
1184	Popcorn, microwave, regular (butter) flavor, made with palm oil	Snacks	2.32 mg	21%	USDA_SR
1185	Spices, cloves, ground	Spices and Herbs	2.32 mg	21%	USDA_SR
1186	ON THE BORDER, cheese quesadilla	Restaurant Foods	2.32 mg	21%	USDA_SR
1187	Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path	Breakfast cereals	2.32 mg	21%	CNF
1188	Spices, cloves, ground	Spices and Herbs	2.32 mg	21%	CNF
1189	Beans, great northern, mature seeds, raw (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	2.31 mg	21%	USDA_SR
1190	Cheese food, pasteurized process, American, without added vitamin D	Dairy and Egg Products	2.31 mg	21%	USDA_SR
1191	Cheese food, pasteurized process, American, vitamin D fortified	Dairy and Egg Products	2.31 mg	21%	USDA_SR
1192	Beans, great northern, raw	Legumes and Legume Products	2.31 mg	21%	CNF
1193	Cereal, ready to eat, Life, Quaker	Breakfast cereals	2.31 mg	21%	CNF
1194	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Breakfast Cereals	2.30 mg	21%	USDA_SR
1195	Egg, yolk, raw, fresh	Dairy and Egg Products	2.30 mg	21%	USDA_SR
1196	Spices, mace, ground	Spices and Herbs	2.30 mg	21%	USDA_SR
1197	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Breakfast Cereals	2.30 mg	21%	USDA_SR
1198	Candies, milk chocolate	Sweets	2.30 mg	21%	USDA_SR
1199	Bread, sprouted wheat with added calcium and vitamin D, commercial, toasted	Baked Products	2.30 mg	21%	CNF
1200	Vermicelli, made from soy, cooked	Legumes and Legume Products	2.30 mg	21%	CNF

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.