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 1201–1250 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
1201	Cereal, ready to eat, Alpen: low fat, unsalted, without sugar, Weetabix	Breakfast cereals	2.30 mg	21%	CNF
1202	Candies, bars / chips, milk chocolate, plain	Sweets	2.30 mg	21%	CNF
1203	Spices, mace, ground	Spices and Herbs	2.30 mg	21%	CNF
1204	Beverages, ABBOTT, EAS soy protein powder	Beverages	2.29 mg	21%	USDA_SR
1205	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Breakfast Cereals	2.29 mg	21%	USDA_SR
1206	Candies, milk chocolate, with rice cereal	Sweets	2.29 mg	21%	USDA_SR
1207	Candies, bars, milk chocolate with rice cereal	Sweets	2.29 mg	21%	CNF
1208	Beans, pinto, mature seeds, raw (Includes foods for USDA's Food Distribution Program)	Legumes and Legume Products	2.28 mg	21%	USDA_SR
1209	Beans, baked, canned, plain or vegetarian	Legumes and Legume Products	2.28 mg	21%	USDA_SR
1210	Beans, pinto, raw	Legumes and Legume Products	2.28 mg	21%	CNF
1211	Beans, baked, canned, plain or vegetarian	Legumes and Legume Products	2.28 mg	21%	CNF
1212	Babyfood, cereal, oat, dry	Babyfoods	2.28 mg	21%	CNF
1213	Babyfood, cereal, soya, with fruit, dry	Babyfoods	2.27 mg	21%	CNF
1214	Fast foods, cheeseburger; single, large patty; with condiments, vegetables and mayonnaise	Fast Foods	2.26 mg	21%	USDA_SR
1215	WENDY'S, DAVE'S Hot 'N Juicy 1/4 LB, single	Fast Foods	2.26 mg	21%	USDA_SR
1216	Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills	Breakfast cereals	2.26 mg	21%	CNF
1217	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments, vegetables and mayonnaise	Fast Foods	2.26 mg	21%	CNF
1218	Millet, whole grain	Cereal Grains and Pasta	2.26 mg	21%	USDA_FF
1219	T.G.I. FRIDAY'S, fried mozzarella	Restaurant Foods	2.24 mg	20%	USDA_SR
1220	Sea lion, Steller, heart (Alaska Native)	American Indian/Alaska Native Foods	2.24 mg	20%	USDA_SR
1221	Corn flour, whole-grain, blue (harina de maiz morado)	Cereal Grains and Pasta	2.24 mg	20%	USDA_SR
1222	Grains, corn flour, blue, whole-grain	Cereals, Grains and Pasta	2.24 mg	20%	CNF
1223	Buckwheat, whole grain	Cereal Grains and Pasta	2.24 mg	20%	USDA_FF
1224	APPLEBEE'S, chili	Restaurant Foods	2.23 mg	20%	USDA_SR
1225	Lemon grass (citronella), raw	Vegetables and Vegetable Products	2.23 mg	20%	USDA_SR
1226	Lemon grass (citronella), raw	Vegetables and Vegetable Products	2.23 mg	20%	CNF
1227	Snacks, rice cakes, brown rice, corn	Snacks	2.22 mg	20%	USDA_SR
1228	Bread, whole grain (whole-wheat), +seeds and bran, commercial	Baked Products	2.22 mg	20%	CNF
1229	Fast foods, sandwiches and burgers, steak sandwich	Fast Foods	2.22 mg	20%	CNF
1230	Snacks, rice cakes, brown rice, corn	Snacks	2.22 mg	20%	CNF
1231	Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills	Breakfast cereals	2.22 mg	20%	CNF
1232	Meat extender	Legumes and Legume Products	2.21 mg	20%	USDA_SR
1233	Fast foods, bagel, with breakfast steak, egg, cheese, and condiments	Fast Foods	2.21 mg	20%	USDA_SR
1234	Cheese product, pasteurized process, American, vitamin D fortified	Dairy and Egg Products	2.21 mg	20%	USDA_SR
1235	Fast foods, cheeseburger; single, regular patty, with condiments	Fast Foods	2.21 mg	20%	USDA_SR
1236	Corn grain, yellow	Cereal Grains and Pasta	2.21 mg	20%	USDA_SR
1237	Corn grain, white	Cereal Grains and Pasta	2.21 mg	20%	USDA_SR
1238	Cheese, processed product, mozzarella, slices	Dairy and Egg Products	2.21 mg	20%	CNF
1239	Fast foods, breakfast, bagel, with breakfast steak, egg, cheese, and condiments	Fast Foods	2.21 mg	20%	CNF
1240	Cereal, hot, oats, instant: golden honey with bran, dry, Quaker	Breakfast cereals	2.21 mg	20%	CNF
1241	Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments	Fast Foods	2.21 mg	20%	CNF
1242	Grains, corn, yellow, field, dry	Cereals, Grains and Pasta	2.21 mg	20%	CNF
1243	Beans, black turtle, mature seeds, raw	Legumes and Legume Products	2.20 mg	20%	USDA_SR
1244	Rice crackers	Snacks	2.20 mg	20%	USDA_SR
1245	Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	2.20 mg	20%	USDA_SR
1246	Nuts, hazelnuts or filberts, blanched	Nut and Seed Products	2.20 mg	20%	USDA_SR
1247	Nuts, pistachio nuts, raw	Nut and Seed Products	2.20 mg	20%	USDA_SR
1248	Snacks, KELLOGG, KELLOGG'S Low Fat Granola Bar, Crunchy Almond/Brown Sugar	Snacks	2.20 mg	20%	USDA_SR
1249	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Breakfast Cereals	2.20 mg	20%	USDA_SR
1250	Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY	Breakfast Cereals	2.20 mg	20%	USDA_SR

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Vegetarian foods high in Zinc

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