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 1951–2000 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
1951	Candies, dark chocolate coated coffee beans	Sweets	1.32 mg	12%	CNF
1952	Mushroom, fungi, Cloud ears, dried	Vegetables and Vegetable Products	1.32 mg	12%	CNF
1953	Fast foods, mexican, tostada with beans and cheese	Fast Foods	1.32 mg	12%	CNF
1954	Sorghum flour, white, pearled, unenriched, dry, raw	Cereal Grains and Pasta	1.32 mg	12%	USDA_FF
1955	Tortillas, ready-to-bake or -fry, corn	Baked Products	1.31 mg	12%	USDA_SR
1956	Bread, rice bran	Baked Products	1.31 mg	12%	USDA_SR
1957	Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, liquid concentrate, with ARA and DHA	Baby Foods	1.31 mg	12%	USDA_SR
1958	PIZZA HUT 14" Cheese Pizza, Pan Crust	Fast Foods	1.31 mg	12%	USDA_SR
1959	Restaurant, Mexican, cheese tamales	Restaurant Foods	1.31 mg	12%	USDA_SR
1960	OLIVE GARDEN, lasagna classico	Restaurant Foods	1.31 mg	12%	USDA_SR
1961	Tamale, cheese	Mixed Dishes	1.31 mg	12%	CNF
1962	Tortilla, ready-to-bake / fry, corn	Baked Products	1.31 mg	12%	CNF
1963	Bread, rice bran, gluten free	Baked Products	1.31 mg	12%	CNF
1964	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Baked Products	1.30 mg	12%	USDA_SR
1965	Cereals ready-to-eat, RALSTON CRISP RICE	Breakfast Cereals	1.30 mg	12%	USDA_SR
1966	Soup, pea, green, canned, condensed	Soups, Sauces, and Gravies	1.30 mg	12%	USDA_SR
1967	Egg, whole, raw, frozen, salted, pasteurized	Dairy and Egg Products	1.30 mg	12%	USDA_SR
1968	DIGIORNO Pizza, supreme topping, rising crust, frozen, baked	Fast Foods	1.30 mg	12%	USDA_SR
1969	Nuts, macadamia nuts, raw	Nut and Seed Products	1.30 mg	12%	USDA_SR
1970	Macaroni and cheese, box mix with cheese sauce, unprepared	Meals, Entrees, and Side Dishes	1.30 mg	12%	USDA_SR
1971	Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow	Snacks	1.30 mg	12%	USDA_SR
1972	Snacks, granola bars, soft, uncoated, chocolate chip	Snacks	1.30 mg	12%	USDA_SR
1973	Sandwich spread, meatless	Legumes and Legume Products	1.30 mg	12%	USDA_SR
1974	Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip	Snacks	1.30 mg	12%	USDA_SR
1975	Snacks, granola bars, soft, uncoated, raisin	Snacks	1.30 mg	12%	USDA_SR
1976	Macaroni and cheese, box mix with cheese sauce, unprepared	Mixed Dishes	1.30 mg	12%	CNF
1977	Meatless, sandwich spread	Legumes and Legume Products	1.30 mg	12%	CNF
1978	Bagel, plain (with onion, poppy seed and/or sesame seed), toasted	Baked Products	1.30 mg	12%	CNF
1979	Nuts, macadamia (bushnuts, queensland), raw	Nuts and Seeds	1.30 mg	12%	CNF
1980	Soup, pea, green, canned, condensed	Soups, Sauces and Gravies	1.30 mg	12%	CNF
1981	Soup, cauliflower, dehydrated	Soups, Sauces and Gravies	1.30 mg	12%	CNF
1982	Soup, scotch broth, canned, condensed	Soups, Sauces and Gravies	1.30 mg	12%	CNF
1983	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt	Legumes and Legume Products	1.29 mg	12%	USDA_SR
1984	Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt	Legumes and Legume Products	1.29 mg	12%	USDA_SR
1985	McDONALD'S, Egg McMUFFIN	Fast Foods	1.29 mg	12%	USDA_SR
1986	Egg, whole, cooked, poached	Dairy and Egg Products	1.29 mg	12%	USDA_SR
1987	Egg, whole, raw, fresh	Dairy and Egg Products	1.29 mg	12%	USDA_SR
1988	Nuts, macadamia nuts, dry roasted, without salt added	Nut and Seed Products	1.29 mg	12%	USDA_SR
1989	Candies, REESE'S NUTRAGEOUS Candy Bar	Sweets	1.29 mg	12%	USDA_SR
1990	Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, Liquid concentrate, not reconstituted	Baby Foods	1.29 mg	12%	USDA_SR
1991	Nuts, macadamia nuts, dry roasted, with salt added	Nut and Seed Products	1.29 mg	12%	USDA_SR
1992	Raspberry juice concentrate	Fruits and Fruit Juices	1.29 mg	12%	USDA_SR
1993	Snacks, corn-based, extruded, chips, plain	Snacks	1.29 mg	12%	USDA_SR
1994	Nuts, macadamia, dry roasted, salted	Nuts and Seeds	1.29 mg	12%	CNF
1995	Nuts, macadamia, dry roasted, unsalted	Nuts and Seeds	1.29 mg	12%	CNF
1996	Snacks, corn-based, extruded, chips, plain	Snacks	1.29 mg	12%	CNF
1997	Black-eyed peas (cowpeas, crowder, southern), common, boiled, salted	Legumes and Legume Products	1.29 mg	12%	CNF
1998	Black-eyed peas (cowpeas, crowder, southern)), common, mature seeds, boiled	Legumes and Legume Products	1.29 mg	12%	CNF
1999	Cereals ready-to-eat, BARBARA'S PUFFINS, original	Breakfast Cereals	1.28 mg	12%	USDA_SR
2000	Winged bean leaves, raw	Vegetables and Vegetable Products	1.28 mg	12%	USDA_SR

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Vegetarian foods high in Zinc

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