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 151–200 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
151	Seeds, sesame seeds, whole, roasted and toasted	Nuts and Seeds	7.16 mg	65%	CNF
152	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Breakfast Cereals	7.14 mg	65%	USDA_SR
153	Protein supplement, milk based, Muscle Milk, powder	Dairy and Egg Products	7.14 mg	65%	USDA_SR
154	Beverages, ABBOTT, EAS whey protein powder	Beverages	7.14 mg	65%	USDA_SR
155	Egg, yolk, dried	Dairy and Egg Products	7.11 mg	65%	USDA_FF
156	Spices, basil, dried	Spices and Herbs	7.10 mg	65%	USDA_SR
157	Spices, basil, dried	Spices and Herbs	7.10 mg	65%	CNF
158	Meal replacement (cereal), ready to eat, Vector, Kellogg's	Breakfast cereals	7.04 mg	64%	CNF
159	Spices, celery seed	Spices and Herbs	6.93 mg	63%	USDA_SR
160	Spices, celery seed	Spices and Herbs	6.93 mg	63%	CNF
161	Beverages, chocolate-flavor beverage mix for milk, powder, with added nutrients	Beverages	6.82 mg	62%	USDA_SR
162	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Breakfast Cereals	6.82 mg	62%	USDA_SR
163	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Breakfast Cereals	6.81 mg	62%	USDA_SR
164	Cocoa, dry powder, unsweetened	Sweets	6.81 mg	62%	USDA_SR
165	Sweets, cocoa, powder, unsweetened	Sweets	6.81 mg	62%	CNF
166	Seeds, sesame seed kernels, dried (decorticated)	Nut and Seed Products	6.73 mg	61%	USDA_SR
167	Seeds, sesame seed kernels, dried, shelled	Nuts and Seeds	6.73 mg	61%	CNF
168	Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS with vanilla bunches	Breakfast Cereals	6.70 mg	61%	USDA_SR
169	Cocoa, dry powder, hi-fat or breakfast, processed with alkali	Sweets	6.70 mg	61%	USDA_SR
170	Smelt, dried (Alaska Native)	American Indian/Alaska Native Foods	6.70 mg	61%	USDA_SR
171	Hot chocolate, cocoa, high fat or breakfast, processed with alkali, mix, powder	Sweets	6.70 mg	61%	CNF
172	Hot chocolate, cocoa, high fat or breakfast, plain, mix, powder	Sweets	6.70 mg	61%	CNF
173	Peanuts, virginia, oil-roasted, with salt	Legumes and Legume Products	6.62 mg	60%	USDA_SR
174	Peanuts, virginia, oil-roasted, without salt	Legumes and Legume Products	6.62 mg	60%	USDA_SR
175	Peanuts, Virginia, oil-roasted	Legumes and Legume Products	6.62 mg	60%	CNF
176	Peanuts, Virginia, oil-roasted, salted	Legumes and Legume Products	6.62 mg	60%	CNF
177	Beverages, Protein powder soy based	Beverages	6.60 mg	60%	USDA_SR
178	Plant-based beverage, protein powder, soy based, powder	Beverages	6.60 mg	60%	CNF
179	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush	Snacks	6.56 mg	60%	USDA_SR
180	Seaweed, dulse (laver, nori), dried	Vegetables and Vegetable Products	6.55 mg	60%	CNF
181	Meal replacement (cereal), ready to eat, Force Active, President's Choice	Breakfast cereals	6.49 mg	59%	CNF
182	Cereal, ready to eat, All Bran Original, Kellogg's	Breakfast cereals	6.48 mg	59%	CNF
183	Nuts, pine nuts, dried	Nut and Seed Products	6.45 mg	59%	USDA_SR
184	Nuts, pine nuts, pignolia, dried	Nuts and Seeds	6.45 mg	59%	CNF
185	Cocoa, dry powder, unsweetened, processed with alkali	Sweets	6.37 mg	58%	USDA_SR
186	Sweets, cocoa, powder, unsweetened, dutch process	Sweets	6.37 mg	58%	CNF
187	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Breakfast Cereals	6.36 mg	58%	USDA_SR
188	Desserts, rennin, tablets, unsweetened	Sweets	6.36 mg	58%	USDA_SR
189	Dessert, rennin, tablets, unsweetened	Sweets	6.36 mg	58%	CNF
190	Seeds, pumpkin seeds (pepitas), raw	Nut and Seed Products	6.34 mg	58%	USDA_FF
191	Wocas, dried seeds, Oregon, yellow pond lily (Klamath)	American Indian/Alaska Native Foods	6.33 mg	58%	USDA_SR
192	Whey, acid, dried	Dairy and Egg Products	6.31 mg	57%	USDA_SR
193	Whey, acid, dry	Dairy and Egg Products	6.31 mg	57%	CNF
194	Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE, with iron, powder, with ARA and DHA	Baby Foods	6.20 mg	56%	USDA_SR
195	Beverages, Protein powder whey based	Beverages	6.18 mg	56%	USDA_SR
196	Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA	Baby Foods	6.18 mg	56%	USDA_SR
197	Spices, thyme, dried	Spices and Herbs	6.18 mg	56%	USDA_SR
198	Beverage, protein powder, whey based, powder	Beverages	6.18 mg	56%	CNF
199	Spices, thyme, dried	Spices and Herbs	6.18 mg	56%	CNF
200	Cowpeas, catjang, mature seeds, raw	Legumes and Legume Products	6.11 mg	56%	USDA_SR

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Vegetarian foods high in Zinc

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