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 1351–1400 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
1351	Peanuts, spanish, oil-roasted, with salt	Legumes and Legume Products	2.00 mg	18%	USDA_SR
1352	Snacks, corn cakes, very low sodium	Snacks	2.00 mg	18%	USDA_SR
1353	Seaweed, spirulina, dried	Vegetables and Vegetable Products	2.00 mg	18%	USDA_SR
1354	Barley flour or meal	Cereal Grains and Pasta	2.00 mg	18%	USDA_SR
1355	Beans, chili, barbecue, ranch style, cooked	Legumes and Legume Products	2.00 mg	18%	USDA_SR
1356	APPLEBEE'S, mozzarella sticks	Restaurant Foods	2.00 mg	18%	USDA_SR
1357	Cornmeal, white, self-rising, bolted, plain, enriched	Cereal Grains and Pasta	2.00 mg	18%	USDA_SR
1358	Cornmeal, yellow, self-rising, bolted, plain, enriched	Cereal Grains and Pasta	2.00 mg	18%	USDA_SR
1359	Snacks, corn cakes	Snacks	2.00 mg	18%	USDA_SR
1360	Candies, confectioner's coating, peanut butter	Sweets	2.00 mg	18%	USDA_SR
1361	Babyfood, cereal, mixed grain, with milk powder, dry	Babyfoods	2.00 mg	18%	CNF
1362	Bread, oat (includes oatmeal and oat bran), commercial, toasted	Baked Products	2.00 mg	18%	CNF
1363	Bread, whole grain (whole-wheat), commercial, toasted	Baked Products	2.00 mg	18%	CNF
1364	Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial	Baked Products	2.00 mg	18%	CNF
1365	Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker	Breakfast cereals	2.00 mg	18%	CNF
1366	Beans, chili, barbecue, ranch style, cooked	Legumes and Legume Products	2.00 mg	18%	CNF
1367	Grains, barley flour	Cereals, Grains and Pasta	2.00 mg	18%	CNF
1368	Snacks, corn cakes, very low sodium	Snacks	2.00 mg	18%	CNF
1369	Snacks, corn cakes	Snacks	2.00 mg	18%	CNF
1370	Sweets, confectioner's coating or chips, peanut butter	Sweets	2.00 mg	18%	CNF
1371	Chili with beans, canned	Legumes and Legume Products	2.00 mg	18%	CNF
1372	Peanuts, Spanish, oil-roasted	Legumes and Legume Products	2.00 mg	18%	CNF
1373	Peanuts, Spanish, oil-roasted, salted	Legumes and Legume Products	2.00 mg	18%	CNF
1374	Seaweed, spirulina, dried	Vegetables and Vegetable Products	2.00 mg	18%	CNF
1375	Tofu, fried, prepared with calcium sulfate	Legumes and Legume Products	1.99 mg	18%	USDA_SR
1376	Tofu, fried	Legumes and Legume Products	1.99 mg	18%	USDA_SR
1377	Tomatoes, sun-dried	Vegetables and Vegetable Products	1.99 mg	18%	USDA_SR
1378	Tofu, fried (prepared with calcium sulphate)	Legumes and Legume Products	1.99 mg	18%	CNF
1379	Tofu, fried	Legumes and Legume Products	1.99 mg	18%	CNF
1380	sweets, syrups, maple, prepackaged	Sweets	1.99 mg	18%	CNF
1381	Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker	Breakfast cereals	1.99 mg	18%	CNF
1382	Grains, rye flour, medium	Cereals, Grains and Pasta	1.99 mg	18%	CNF
1383	Tomato, sun-dried	Vegetables and Vegetable Products	1.99 mg	18%	CNF
1384	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Breakfast Cereals	1.98 mg	18%	USDA_SR
1385	Fast foods, submarine sandwich, steak and cheese on white bread with cheese, lettuce and tomato	Fast Foods	1.98 mg	18%	USDA_SR
1386	SUBWAY, steak & cheese sub on white bread with American cheese, lettuce and tomato	Fast Foods	1.98 mg	18%	USDA_SR
1387	DENNY'S, mozzarella cheese sticks	Restaurant Foods	1.98 mg	18%	USDA_SR
1388	Granola bar, crunchy, fruit and/or nut	Baked Products	1.98 mg	18%	CNF
1389	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Breakfast Cereals	1.97 mg	18%	USDA_SR
1390	Whey, sweet, dried	Dairy and Egg Products	1.97 mg	18%	USDA_SR
1391	School Lunch, pizza, cheese topping, thin crust, whole grain, frozen, cooked	Fast Foods	1.97 mg	18%	USDA_SR
1392	Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker	Breakfast cereals	1.97 mg	18%	CNF
1393	Whey, sweet, dry	Dairy and Egg Products	1.97 mg	18%	CNF
1394	Formulated bar, high fiber, chewy, oats and chocolate	Snacks	1.96 mg	18%	USDA_SR
1395	Pancakes, whole-wheat, dry mix, incomplete	Baked Products	1.96 mg	18%	USDA_SR
1396	Rice, brown, parboiled, dry, UNCLE BEN'S	Cereal Grains and Pasta	1.96 mg	18%	USDA_SR
1397	Pancake, whole-wheat, dry mix, incomplete, unprepared	Baked Products	1.96 mg	18%	CNF
1398	Cereal, ready to eat, Cheerios: multigrain, General Mills	Breakfast cereals	1.96 mg	18%	CNF
1399	Cheese fondue	Dairy and Egg Products	1.96 mg	18%	CNF
1400	Seaweed, irishmoss, raw	Vegetables and Vegetable Products	1.95 mg	18%	USDA_SR

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Vegetarian foods high in Zinc

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