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 2501–2550 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
2501	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, with iron, 20 calories, ready-to-feed	Baby Foods	0.98 mg	9%	USDA_SR
2502	Sauce, cheese, ready-to-serve	Soups, Sauces, and Gravies	0.98 mg	9%	USDA_SR
2503	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 24 calories ready-to-feed Low iron	Baby Foods	0.98 mg	9%	USDA_SR
2504	ON THE BORDER, refried beans	Restaurant Foods	0.98 mg	9%	USDA_SR
2505	Infant formula, MEAD JOHNSON, ENFAMIL, Premature, 20 calories ready-to-feed Low iron	Baby Foods	0.98 mg	9%	USDA_SR
2506	Pasta mix, Italian four cheese lasagna, unprepared	Meals, Entrees, and Side Dishes	0.98 mg	9%	USDA_SR
2507	Snacks, potato chips, sour-cream-and-onion-flavor	Snacks	0.98 mg	9%	USDA_SR
2508	Snacks, potato chips, barbecue-flavor	Snacks	0.98 mg	9%	USDA_SR
2509	Babyfood, cereal, oat, prepared with formula or breast milk	Babyfoods	0.98 mg	9%	CNF
2510	Cracker, multigrain	Baked Products	0.98 mg	9%	CNF
2511	Egg substitute, liquid, fat free	Dairy and Egg Products	0.98 mg	9%	CNF
2512	Sauce, cheese, ready-to-serve	Soups, Sauces and Gravies	0.98 mg	9%	CNF
2513	Snacks, potato chips, sour cream and onion	Snacks	0.98 mg	9%	CNF
2514	Doughnut (donut), cake-type, plain, chocolate coated or iced	Baked Products	0.98 mg	9%	CNF
2515	Bread, wheat germ	Baked Products	0.98 mg	9%	CNF
2516	Beans, pinto, boiled, salted	Legumes and Legume Products	0.98 mg	9%	CNF
2517	Beans, pinto, boiled	Legumes and Legume Products	0.98 mg	9%	CNF
2518	Tea, instant, unsweetened, lemon flavour, powder	Beverages	0.98 mg	9%	CNF
2519	Soup, tomato vegetable, dehydrated	Soups, Sauces and Gravies	0.98 mg	9%	CNF
2520	Egg substitute, frozen (yolk replaced)	Dairy and Egg Products	0.98 mg	9%	CNF
2521	Rolls, dinner, rye	Baked Products	0.97 mg	9%	USDA_SR
2522	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Baked Products	0.97 mg	9%	USDA_SR
2523	Cookies, brownies, prepared from recipe	Baked Products	0.97 mg	9%	USDA_SR
2524	English muffins, whole grain white	Baked Products	0.97 mg	9%	USDA_SR
2525	Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), liquid concentrate, with ARA and DHA	Baby Foods	0.97 mg	9%	USDA_SR
2526	Beverages, chocolate malt, powder, prepared with fat free milk	Beverages	0.97 mg	9%	USDA_SR
2527	McDONALD'S, BIG BREAKFAST	Fast Foods	0.97 mg	9%	USDA_SR
2528	Yogurt, plain, skim milk	Dairy and Egg Products	0.97 mg	9%	USDA_SR
2529	Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.97 mg	9%	USDA_SR
2530	Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.97 mg	9%	USDA_SR
2531	Pepperidge Farm, Goldfish, Baked Snack Crackers, Original	Baked Products	0.97 mg	9%	USDA_SR
2532	Margarine, stick, canola and/or soybean oil	Fats and Oils	0.97 mg	9%	CNF
2533	Grains, wheat flour, white, all purpose, unbleached	Cereals, Grains and Pasta	0.97 mg	9%	CNF
2534	Beans, navy, mature seeds, sprouted, boiled, drained, with salt	Vegetables and Vegetable Products	0.97 mg	9%	CNF
2535	Grains, wheat flour, white, all purpose, bleached	Cereals, Grains and Pasta	0.97 mg	9%	CNF
2536	Snacks, potato chips, barbecue flavour	Snacks	0.97 mg	9%	CNF
2537	Roll, dinner, rye	Baked Products	0.97 mg	9%	CNF
2538	English muffin, raisin-cinnamon (apple cinnamon)	Baked Products	0.97 mg	9%	CNF
2539	Cookie, brownie, homemade	Baked Products	0.97 mg	9%	CNF
2540	Beans, navy, mature seeds, sprouted, boiled, drained	Vegetables and Vegetable Products	0.97 mg	9%	CNF
2541	Beans, pink, mature seeds, cooked, boiled, without salt	Legumes and Legume Products	0.96 mg	9%	USDA_SR
2542	Cookies, graham crackers, plain or honey (includes cinnamon)	Baked Products	0.96 mg	9%	USDA_SR
2543	Beverages, coffee, instant, mocha, sweetened	Beverages	0.96 mg	9%	USDA_SR
2544	Beans, pink, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	0.96 mg	9%	USDA_SR
2545	Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, liquid concentrate	Baby Foods	0.96 mg	9%	USDA_SR
2546	Snacks, pita chips, salted	Snacks	0.96 mg	9%	USDA_SR
2547	Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, liquid concentrate, not reconstituted	Baby Foods	0.96 mg	9%	USDA_SR
2548	Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, liquid concentrate, not reconstituted	Baby Foods	0.96 mg	9%	USDA_SR
2549	Gravy, brown instant, dry	Soups, Sauces, and Gravies	0.96 mg	9%	USDA_SR
2550	Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, liquid concentrate	Baby Foods	0.96 mg	9%	USDA_SR

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Vegetarian foods high in Zinc

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