Vegetarian foods high in Zinc (Canadian (CNF))

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 3,496 foods

#	Food	Category	Per 100 g	% DV
2501	Sauce, pizza, canned, ready-to-serve	Vegetables and Vegetable Products	0.25 mg	2%
2502	Agave, cooked	Vegetables and Vegetable Products	0.25 mg	2%
2503	Cream, substitute, flavoured, liquid	Dairy and Egg Products	0.25 mg	2%
2504	Rose hips, wild, native	Fruits and fruit juices	0.25 mg	2%
2505	Cereal, ready-to-eat, amaranth flakes	Breakfast cereals	0.25 mg	2%
2506	Cabbage, red, boiled, drained, with salt	Vegetables and Vegetable Products	0.25 mg	2%
2507	Potato, whole, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.25 mg	2%
2508	Cream, whipping, 35% M.F.	Dairy and Egg Products	0.24 mg	2%
2509	Apricot, dried, sulphured, cooked, added sugar	Fruits and fruit juices	0.24 mg	2%
2510	Fig, dried, cooked	Fruits and fruit juices	0.24 mg	2%
2511	Tangerine (mandarin), canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.24 mg	2%
2512	Beans, snap (Italian, green or yellow), frozen, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%
2513	Brussels sprouts, frozen, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%
2514	Cowpeas, young pods with seeds, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%
2515	Cowpeas, leafy tips, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%
2516	Kale, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%
2517	Pokeberry shoots, raw	Vegetables and Vegetable Products	0.24 mg	2%
2518	Potato, mashed, dehydrated, granules with milk, water and margarine added	Vegetables and Vegetable Products	0.24 mg	2%
2519	Potato, au gratin, dry mix, prepared with water, whole milk and butter	Vegetables and Vegetable Products	0.24 mg	2%
2520	Squash, summer, scallop, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%
2521	Yam, raw	Vegetables and Vegetable Products	0.24 mg	2%
2522	Kale, scotch, boiled, drained	Vegetables and Vegetable Products	0.24 mg	2%
2523	Beans, snap (Italian, green or yellow), frozen, boiled, with salt	Vegetables and Vegetable Products	0.24 mg	2%
2524	Potato, mashed, dehydrated, granules without milk, prepared with whole milk and margarine	Vegetables and Vegetable Products	0.24 mg	2%
2525	Beans, snap (Italian, green or yellow), raw	Vegetables and Vegetable Products	0.24 mg	2%
2526	Carrot, raw	Vegetables and Vegetable Products	0.24 mg	2%
2527	Rutabaga (swede), raw	Vegetables and Vegetable Products	0.24 mg	2%
2528	Cookie, sugar, refrigerated dough	Baked Products	0.24 mg	2%
2529	Pie crust, cookie-type, vanilla wafer, homemade, chilled	Baked Products	0.24 mg	2%
2530	Milk, fluid, buttermilk, cultured, 2% M.F.	Dairy and Egg Products	0.24 mg	2%
2531	Cattail, narrow leaf shoots, native	Vegetables and Vegetable Products	0.24 mg	2%
2532	Brussels sprouts, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.24 mg	2%
2533	Cowpeas, leafy tips, boiled, drained, with salt	Vegetables and Vegetable Products	0.24 mg	2%
2534	Cowpeas, young pods with seeds, boiled, drained, with salt	Vegetables and Vegetable Products	0.24 mg	2%
2535	Kale, boiled, drained, with salt	Vegetables and Vegetable Products	0.24 mg	2%
2536	Squash, summer, scallop, boiled, drained, with salt	Vegetables and Vegetable Products	0.24 mg	2%
2537	Babyfood, vegetables and fruit, jarred, green beans and apple	Babyfoods	0.24 mg	2%
2538	Plantain, green, fried	Fruits and fruit juices	0.23 mg	2%
2539	Cereal, ready to eat, Frosted Flakes, Kellogg's	Breakfast cereals	0.23 mg	2%
2540	Guava, common, raw	Fruits and fruit juices	0.23 mg	2%
2541	Currant, red and white, raw	Fruits and fruit juices	0.23 mg	2%
2542	Cabbage, savoy, boiled, drained	Vegetables and Vegetable Products	0.23 mg	2%
2543	Cabbage, Chinese (pe-tsai), raw	Vegetables and Vegetable Products	0.23 mg	2%
2544	Collards, boiled, drained	Vegetables and Vegetable Products	0.23 mg	2%
2545	Cress, garden, raw	Vegetables and Vegetable Products	0.23 mg	2%
2546	Lettuce, cos or romaine	Vegetables and Vegetable Products	0.23 mg	2%
2547	Mustard greens, frozen, unprepared	Vegetables and Vegetable Products	0.23 mg	2%
2548	Taro, raw	Vegetables and Vegetable Products	0.23 mg	2%
2549	Tomato products, canned, sauce, with onions	Vegetables and Vegetable Products	0.23 mg	2%
2550	Turnip greens, canned, solids and liquid	Vegetables and Vegetable Products	0.23 mg	2%

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Vegetarian foods high in Zinc (Canadian (CNF))

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