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 101–150 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
101	Baking chocolate, unsweetened, squares	Sweets	9.63 mg	88%	USDA_SR
102	Sweets, baking chocolate, unsweetened, square	Sweets	9.63 mg	88%	CNF
103	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON MULTIGRAIN CRUNCH BAR	Snacks	9.55 mg	87%	USDA_SR
104	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Chewy Chocolate Peanut Bar	Snacks	9.55 mg	87%	USDA_SR
105	Hyacinth beans, mature seeds, raw	Legumes and Legume Products	9.30 mg	85%	USDA_SR
106	Beans, hyacinth, raw	Legumes and Legume Products	9.30 mg	85%	CNF
107	Seeds, hemp seeds, hulled	Nuts and Seeds	9.10 mg	83%	CNF
108	Spices, chervil, dried	Spices and Herbs	8.80 mg	80%	USDA_SR
109	Spices, chervil, dried	Spices and Herbs	8.80 mg	80%	CNF
110	Beverages, Whey protein powder isolate	Beverages	8.72 mg	79%	USDA_SR
111	Beverage, whey protein isolate, powder	Beverages	8.72 mg	79%	CNF
112	Beverage, instant breakfast powder, chocolate, not reconstituted	Dairy and Egg Products	8.55 mg	78%	USDA_SR
113	Instant breakfast, powder, chocolate	Beverages	8.55 mg	78%	CNF
114	Leavening agents, yeast, baker's, active dry	Baked Products	7.94 mg	72%	USDA_SR
115	Cereals ready-to-eat, frosted oat cereal with marshmallows	Breakfast Cereals	7.94 mg	72%	USDA_SR
116	Leavening agent, yeast, baker's, active, dry	Baked Products	7.94 mg	72%	CNF
117	Spices, poppy seed	Spices and Herbs	7.90 mg	72%	USDA_SR
118	Spices, poppy seed	Spices and Herbs	7.90 mg	72%	CNF
119	Seeds, pumpkin and squash seed kernels, dried	Nut and Seed Products	7.81 mg	71%	USDA_SR
120	Seeds, pumpkin and squash seed kernels, dried	Nuts and Seeds	7.81 mg	71%	CNF
121	Cereals ready-to-eat, POST, GRAPE-NUTS Flakes	Breakfast Cereals	7.80 mg	71%	USDA_SR
122	Elk, free range, ground, cooked patties (Shoshone Bannock)	American Indian/Alaska Native Foods	7.79 mg	71%	USDA_SR
123	Seeds, sesame seeds, whole, dried	Nut and Seed Products	7.75 mg	70%	USDA_SR
124	Egg, yolk, dried	Dairy and Egg Products	7.73 mg	70%	USDA_SR
125	Egg, chicken, yolk, dried	Dairy and Egg Products	7.73 mg	70%	CNF
126	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Breakfast Cereals	7.72 mg	70%	USDA_SR
127	Mushrooms, shiitake, dried	Vegetables and Vegetable Products	7.66 mg	70%	USDA_SR
128	Mushroom, shiitake, dried	Vegetables and Vegetable Products	7.66 mg	70%	CNF
129	Seeds, pumpkin and squash seed kernels, roasted, without salt	Nut and Seed Products	7.64 mg	69%	USDA_SR
130	Seeds, pumpkin and squash seed kernels, roasted, with salt added	Nut and Seed Products	7.64 mg	69%	USDA_SR
131	Seeds, pumpkin and squash seed kernels, roasted, salted	Nuts and Seeds	7.64 mg	69%	CNF
132	Seeds, pumpkin and squash seed kernels, roasted	Nuts and Seeds	7.64 mg	69%	CNF
133	Cereal, ready to eat, Crispy Rice, Compliments	Breakfast cereals	7.54 mg	69%	CNF
134	Pepeao, dried	Vegetables and Vegetable Products	7.52 mg	68%	USDA_SR
135	Jew's ear (cloud or wood ear, pepeao), dried	Vegetables and Vegetable Products	7.52 mg	68%	CNF
136	Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors	Snacks	7.50 mg	68%	USDA_SR
137	Cereals ready-to-eat, Post, Waffle Crisp	Breakfast Cereals	7.50 mg	68%	USDA_SR
138	Babyfood, cereal, oatmeal, with applesauce and bananas, junior, fortified	Baby Foods	7.50 mg	68%	USDA_SR
139	Babyfood, cereal, oatmeal, with applesauce and bananas, strained	Baby Foods	7.50 mg	68%	USDA_SR
140	Spices, cardamom	Spices and Herbs	7.47 mg	68%	USDA_SR
141	Spices, cardamom, ground	Spices and Herbs	7.47 mg	68%	CNF
142	Cereals ready-to-eat, RALSTON Crispy Hexagons	Breakfast Cereals	7.43 mg	68%	USDA_SR
143	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Breakfast Cereals	7.30 mg	66%	USDA_SR
144	Seeds, sesame butter, paste	Nut and Seed Products	7.29 mg	66%	USDA_SR
145	Seeds, sesame butter, from whole seed, paste	Nuts and Seeds	7.29 mg	66%	CNF
146	Wheat bran, crude	Cereal Grains and Pasta	7.27 mg	66%	USDA_SR
147	Grains, wheat bran, crude	Cereals, Grains and Pasta	7.27 mg	66%	CNF
148	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Breakfast Cereals	7.18 mg	65%	USDA_SR
149	Cereals ready-to-eat, QUAKER Oatmeal Squares, Golden Maple	Breakfast Cereals	7.18 mg	65%	USDA_SR
150	Seeds, sesame seeds, whole, roasted and toasted	Nut and Seed Products	7.16 mg	65%	USDA_SR

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Vegetarian foods high in Zinc

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