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 1401–1450 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
1401	Seaweed, irishmoss, raw	Vegetables and Vegetable Products	1.95 mg	18%	CNF
1402	Nabisco, Nabisco Grahams Crackers	Baked Products	1.94 mg	18%	USDA_SR
1403	Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry	Breakfast Cereals	1.94 mg	18%	USDA_SR
1404	Crackers, toast thins, low sodium	Baked Products	1.94 mg	18%	USDA_SR
1405	Babyfood, cereal, oat, with milk powder and fruit, dry	Babyfoods	1.94 mg	18%	CNF
1406	Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker	Breakfast cereals	1.94 mg	18%	CNF
1407	Bulgur, dry	Cereal Grains and Pasta	1.93 mg	18%	USDA_SR
1408	Shallots, freeze-dried	Vegetables and Vegetable Products	1.93 mg	18%	USDA_SR
1409	Snacks, granola bars, hard, chocolate chip	Snacks	1.93 mg	18%	USDA_SR
1410	Grains, bulgur, dry	Cereals, Grains and Pasta	1.93 mg	18%	CNF
1411	Shallot, freeze-dried	Vegetables and Vegetable Products	1.93 mg	18%	CNF
1412	Tortillas, ready-to-bake or -fry, whole wheat	Baked Products	1.92 mg	17%	USDA_SR
1413	Snacks, granola bites, mixed flavors	Snacks	1.92 mg	17%	USDA_SR
1414	Mothbeans, mature seeds, raw	Legumes and Legume Products	1.92 mg	17%	USDA_SR
1415	Cheese substitute, mozzarella	Dairy and Egg Products	1.92 mg	17%	USDA_SR
1416	Noodles, egg, dry, unenriched	Cereal Grains and Pasta	1.92 mg	17%	USDA_SR
1417	Noodles, egg, dry, enriched	Cereal Grains and Pasta	1.92 mg	17%	USDA_SR
1418	Cereals ready-to-eat, FAMILIA	Breakfast Cereals	1.92 mg	17%	USDA_SR
1419	Tortilla, ready-to-bake / fry, whole-wheat	Baked Products	1.92 mg	17%	CNF
1420	Cereal, ready to eat, Kashi: honey puffed, Kashi	Breakfast cereals	1.92 mg	17%	CNF
1421	Pasta, egg noodles, unenriched, dry	Cereals, Grains and Pasta	1.92 mg	17%	CNF
1422	Pasta, egg noodles, enriched, dry	Cereals, Grains and Pasta	1.92 mg	17%	CNF
1423	Moth beans, raw	Legumes and Legume Products	1.92 mg	17%	CNF
1424	Flour, rice, brown	Cereal Grains and Pasta	1.91 mg	17%	USDA_FF
1425	McDONALD'S, BIG MAC	Fast Foods	1.91 mg	17%	USDA_SR
1426	Seeds, breadnut tree seeds, dried	Nut and Seed Products	1.91 mg	17%	USDA_SR
1427	McDONALD'S, Cheeseburger	Fast Foods	1.91 mg	17%	USDA_SR
1428	Seeds, breadnuttree seeds, dried	Nuts and Seeds	1.91 mg	17%	CNF
1429	Cereal, ready to eat, Golden Grahams, General Mills	Breakfast cereals	1.91 mg	17%	CNF
1430	Beans, french, mature seeds, raw	Legumes and Legume Products	1.90 mg	17%	USDA_SR
1431	Beverages, chocolate drink, milk and soy based, ready to drink, fortified	Beverages	1.90 mg	17%	USDA_SR
1432	Babyfood, cereal, oatmeal, with bananas, dry	Baby Foods	1.90 mg	17%	USDA_SR
1433	Bread, whole grain (whole-wheat), with added fibre, commercial, toasted	Baked Products	1.90 mg	17%	CNF
1434	Beans, french, mature seeds, raw	Legumes and Legume Products	1.90 mg	17%	CNF
1435	Cereal, ready to eat, Brown Rice Crisps, Barbara's Bakery	Breakfast cereals	1.90 mg	17%	CNF
1436	Onions, dehydrated flakes	Vegetables and Vegetable Products	1.89 mg	17%	USDA_SR
1437	Fast foods, breakfast, biscuit with egg and steak	Fast Foods	1.89 mg	17%	CNF
1438	Onion, dehydrated flakes	Vegetables and Vegetable Products	1.89 mg	17%	CNF
1439	Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker	Breakfast cereals	1.89 mg	17%	CNF
1440	ON THE BORDER, cheese enchilada	Restaurant Foods	1.88 mg	17%	USDA_SR
1441	Snacks, cornnuts, barbecue-flavor	Snacks	1.88 mg	17%	USDA_SR
1442	Snacks, corn nuts, barbecue	Snacks	1.88 mg	17%	CNF
1443	Cereal, hot, oats, instant: peaches 'n cream, dry, Quaker	Breakfast cereals	1.88 mg	17%	CNF
1444	Cowpeas, catjang, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	1.87 mg	17%	USDA_SR
1445	Cowpeas, catjang, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	1.87 mg	17%	USDA_SR
1446	Beans, baked, canned, with franks	Legumes and Legume Products	1.87 mg	17%	USDA_SR
1447	PIZZA HUT 12" Cheese Pizza, THIN 'N CRISPY Crust	Fast Foods	1.87 mg	17%	USDA_SR
1448	School Lunch, pizza, TONY'S SMARTPIZZA Whole Grain 4x6 Cheese Pizza 50/50 Cheese, frozen	Fast Foods	1.87 mg	17%	USDA_SR
1449	Bacon bits, meatless	Legumes and Legume Products	1.87 mg	17%	USDA_SR
1450	Candies, chocolate covered, caramel with nuts	Sweets	1.87 mg	17%	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.