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 1251–1300 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
1251	Bread, whole grain (whole-wheat) + seeds (flax, sunflower), commercial, toasted	Baked Products	2.20 mg	20%	CNF
1252	Beans, black turtle, mature seeds, raw	Legumes and Legume Products	2.20 mg	20%	CNF
1253	Nuts, pistachio nuts, raw	Nuts and Seeds	2.20 mg	20%	CNF
1254	Nuts, filberts or hazelnuts, dried, blanched	Nuts and Seeds	2.20 mg	20%	CNF
1255	Cereal, ready to eat, Alpen (muesli), Weetabix	Breakfast cereals	2.20 mg	20%	CNF
1256	Fast foods, sandwiches and burgers, donair or gyro sandwich	Fast Foods	2.19 mg	20%	CNF
1257	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Breakfast Cereals	2.18 mg	20%	USDA_SR
1258	Fast foods, cheeseburger; single, regular patty, with condiments and vegetables	Fast Foods	2.18 mg	20%	USDA_SR
1259	Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments and vegetables	Fast Foods	2.18 mg	20%	CNF
1260	Cereal, ready to eat, Shreddies, Post	Breakfast cereals	2.18 mg	20%	CNF
1261	Nuts, pistachio nuts, raw	Nut and Seed Products	2.18 mg	20%	USDA_FF
1262	Rye flour, medium	Cereal Grains and Pasta	2.17 mg	20%	USDA_SR
1263	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments and vegetables	Fast Foods	2.17 mg	20%	CNF
1264	Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil	Snacks	2.16 mg	20%	USDA_SR
1265	Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce	Fast Foods	2.16 mg	20%	USDA_SR
1266	Restaurant, Mexican, cheese quesadilla	Restaurant Foods	2.16 mg	20%	USDA_SR
1267	Quesadilla with cheese	Mixed Dishes	2.16 mg	20%	CNF
1268	Snacks, popcorn, microwave, butter flavour	Snacks	2.16 mg	20%	CNF
1269	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and special sauce	Fast Foods	2.16 mg	20%	CNF
1270	Crackers, whole-wheat, low salt	Baked Products	2.15 mg	20%	USDA_SR
1271	Bread, whole-wheat, commercially prepared, toasted	Baked Products	2.15 mg	20%	USDA_SR
1272	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Breakfast Cereals	2.15 mg	20%	USDA_SR
1273	Spices, nutmeg, ground	Spices and Herbs	2.15 mg	20%	USDA_SR
1274	TACO BELL, Soft Taco with steak	Fast Foods	2.15 mg	20%	USDA_SR
1275	Cracker, whole wheat, low sodium	Baked Products	2.15 mg	20%	CNF
1276	Spices, nutmeg, ground	Spices and Herbs	2.15 mg	20%	CNF
1277	Bulgur, dry, raw	Cereal Grains and Pasta	2.15 mg	20%	USDA_FF
1278	Flour, barley	Cereal Grains and Pasta	2.14 mg	19%	USDA_FF
1279	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Breakfast Cereals	2.14 mg	19%	USDA_SR
1280	Cheese puffs and twists, corn based, baked, low fat	Snacks	2.14 mg	19%	USDA_SR
1281	Snacks, corn-based, extruded, puffs or twists, cheese, baked, low fat	Snacks	2.14 mg	19%	CNF
1282	Cereal, ready to eat, Special K, Kellogg's	Breakfast cereals	2.14 mg	19%	CNF
1283	Barley, pearled, raw	Cereal Grains and Pasta	2.13 mg	19%	USDA_SR
1284	Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	2.13 mg	19%	USDA_SR
1285	Radishes, oriental, dried	Vegetables and Vegetable Products	2.13 mg	19%	USDA_SR
1286	Grains, barley, pearled, dry	Cereals, Grains and Pasta	2.13 mg	19%	CNF
1287	Radish, oriental (daikon), dried	Vegetables and Vegetable Products	2.13 mg	19%	CNF
1288	Peanuts, spanish, raw	Legumes and Legume Products	2.12 mg	19%	USDA_SR
1289	LITTLE CAESARS 14" Cheese Pizza, Thin Crust	Fast Foods	2.12 mg	19%	USDA_SR
1290	Peanuts, Spanish, raw	Legumes and Legume Products	2.12 mg	19%	CNF
1291	Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%)	Sweets	2.11 mg	19%	USDA_SR
1292	Cheese, processed product, cheddar, loaf	Dairy and Egg Products	2.11 mg	19%	CNF
1293	Candies, chocolate, dark, not further specified	Sweets	2.11 mg	19%	CNF
1294	Cheese, limburger	Dairy and Egg Products	2.10 mg	19%	USDA_SR
1295	Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt	Vegetables and Vegetable Products	2.10 mg	19%	USDA_SR
1296	Soybeans, mature seeds, sprouted, cooked, stir-fried	Vegetables and Vegetable Products	2.10 mg	19%	USDA_SR
1297	Pie Crust, Cookie-type, Chocolate, Ready Crust	Baked Products	2.10 mg	19%	USDA_SR
1298	Pie crust, cookie-type, chocolate, ready-to-serve	Baked Products	2.10 mg	19%	CNF
1299	Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added	Vegetables and Vegetable Products	2.10 mg	19%	CNF
1300	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and vegetables	Fast Foods	2.10 mg	19%	CNF

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Vegetarian foods high in Zinc

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