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 1301–1350 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
1301	Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added	Vegetables and Vegetable Products	2.10 mg	19%	CNF
1302	Cheese, limburger	Dairy and Egg Products	2.10 mg	19%	CNF
1303	Cheese, roquefort	Dairy and Egg Products	2.08 mg	19%	USDA_SR
1304	Cheese, roquefort (blue)	Dairy and Egg Products	2.08 mg	19%	CNF
1305	Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry	Breakfast Cereals	2.07 mg	19%	USDA_SR
1306	McDONALD'S, BIG MAC (without Big Mac Sauce)	Fast Foods	2.07 mg	19%	USDA_SR
1307	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Breakfast Cereals	2.07 mg	19%	USDA_SR
1308	Restaurant, family style, fried mozzarella sticks	Restaurant Foods	2.07 mg	19%	USDA_SR
1309	Bread, sprouted wheat with added calcium and vitamin D, commercial	Baked Products	2.07 mg	19%	CNF
1310	Cereal, ready to eat, Kashi: GoLean Crunch, Kashi	Breakfast cereals	2.07 mg	19%	CNF
1311	Mozzarella sticks, fried	Mixed Dishes	2.07 mg	19%	CNF
1312	Hazelnuts, beaked (Northern Plains Indians)	American Indian/Alaska Native Foods	2.06 mg	19%	USDA_SR
1313	Barley malt flour	Cereal Grains and Pasta	2.06 mg	19%	USDA_SR
1314	Grains, barley, malt flour	Cereals, Grains and Pasta	2.06 mg	19%	CNF
1315	Babyfood, cereal, mixed grain, with milk powder and fruit, dry	Babyfoods	2.06 mg	19%	CNF
1316	Crackers, whole grain, sandwich-type, with peanut butter filling	Baked Products	2.05 mg	19%	USDA_SR
1317	Nuts, coconut meat, dried (desiccated), toasted	Nut and Seed Products	2.05 mg	19%	USDA_SR
1318	Nuts, coconut meat, desiccated, toasted	Nuts and Seeds	2.05 mg	19%	CNF
1319	Cereal, ready to eat, Cinnamon Toast Crunch, General Mills	Breakfast cereals	2.05 mg	19%	CNF
1320	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Breakfast Cereals	2.04 mg	19%	USDA_SR
1321	Nuts, coconut meat, dried (desiccated), creamed	Nut and Seed Products	2.04 mg	19%	USDA_SR
1322	Nuts, coconut meat, desiccated, creamed	Nuts and Seeds	2.04 mg	19%	CNF
1323	Cereal, ready to eat, Honeycomb, Post	Breakfast cereals	2.04 mg	19%	CNF
1324	Mushrooms, morel, raw	Vegetables and Vegetable Products	2.03 mg	18%	USDA_SR
1325	Snacks, granola bars, hard, plain	Snacks	2.03 mg	18%	USDA_SR
1326	Babyfood, cereal, ready to eat, 'O' shaped	Babyfoods	2.03 mg	18%	CNF
1327	Mushroom, morel, raw	Vegetables and Vegetable Products	2.03 mg	18%	CNF
1328	Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	2.02 mg	18%	USDA_SR
1329	Candies, milk chocolate coated coffee beans	Sweets	2.02 mg	18%	USDA_SR
1330	Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's	Baked Products	2.02 mg	18%	CNF
1331	Candies, milk chocolate coated coffee beans	Sweets	2.02 mg	18%	CNF
1332	Fast foods, hot dog, plain	Fast Foods	2.02 mg	18%	CNF
1333	Grains, rice, brown, long-grain, dry	Cereals, Grains and Pasta	2.02 mg	18%	CNF
1334	Grains, rice, brown, medium-grain, dry	Cereals, Grains and Pasta	2.02 mg	18%	CNF
1335	Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker	Breakfast cereals	2.02 mg	18%	CNF
1336	Crackers, melba toast, plain	Baked Products	2.01 mg	18%	USDA_SR
1337	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Breakfast Cereals	2.01 mg	18%	USDA_SR
1338	Crackers, melba toast, plain, without salt	Baked Products	2.01 mg	18%	USDA_SR
1339	Rolls, dinner, whole-wheat	Baked Products	2.01 mg	18%	USDA_SR
1340	Chocolate, dark, 45- 59% cacao solids	Sweets	2.01 mg	18%	USDA_SR
1341	Nuts, coconut meat, dried (desiccated), not sweetened	Nut and Seed Products	2.01 mg	18%	USDA_SR
1342	Snacks, popcorn, cheese-flavor	Snacks	2.01 mg	18%	USDA_SR
1343	Candies, chocolate, dark, 45-59% cacao solids	Sweets	2.01 mg	18%	CNF
1344	Snacks, popcorn, cheese flavour	Snacks	2.01 mg	18%	CNF
1345	Cracker, melba toast, plain	Baked Products	2.01 mg	18%	CNF
1346	Cracker, melba toast, plain, unsalted	Baked Products	2.01 mg	18%	CNF
1347	Roll, dinner, whole wheat	Baked Products	2.01 mg	18%	CNF
1348	Nuts, coconut meat, desiccated, unsweetened	Nuts and Seeds	2.01 mg	18%	CNF
1349	Chili with beans, canned	Legumes and Legume Products	2.00 mg	18%	USDA_SR
1350	Peanuts, spanish, oil-roasted, without salt	Legumes and Legume Products	2.00 mg	18%	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.