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 2651–2700 of 3,496 foods

#	Food	Category	Per 100 g	% DV
2651	Beans, snap (Italian, green or yellow), canned, drained solids	Vegetables and Vegetable Products	0.20 mg	2%
2652	Carrot, boiled, drained	Vegetables and Vegetable Products	0.20 mg	2%
2653	Squash, winter, spaghetti, baked or boiled, drained	Vegetables and Vegetable Products	0.20 mg	2%
2654	Turnip, frozen, boiled, drained	Vegetables and Vegetable Products	0.20 mg	2%
2655	Cake mix, carrot, pudding-type, dry, unprepared	Baked Products	0.20 mg	2%
2656	Cookie, graham cracker, chocolate-coated	Baked Products	0.20 mg	2%
2657	Pie, blueberry, homemade, 2 crust	Baked Products	0.20 mg	2%
2658	Pie, cherry, homemade, 2 crust	Baked Products	0.20 mg	2%
2659	Sweets, syrup, table blend, pancake, calorie-reduced	Sweets	0.20 mg	2%
2660	Fast foods, side dish, potato salad	Fast Foods	0.20 mg	2%
2661	Sauce, pasta, spaghetti or marinara, ready-to-serve	Soups, Sauces and Gravies	0.20 mg	2%
2662	Sauce, pasta, spaghetti or marinara, ready-to-serve, low sodium	Soups, Sauces and Gravies	0.20 mg	2%
2663	Lettuce, red leaf	Vegetables and Vegetable Products	0.20 mg	2%
2664	Onion, young green, tops only	Vegetables and Vegetable Products	0.20 mg	2%
2665	Cabbage, japanese style, fresh, pickled	Vegetables and Vegetable Products	0.20 mg	2%
2666	Juice, tomato and vegetable, low sodium	Vegetables and Vegetable Products	0.20 mg	2%
2667	Animal fat, native, beluga oil	Fats and Oils	0.20 mg	2%
2668	Cabbage, napa, raw	Vegetables and Vegetable Products	0.20 mg	2%
2669	Beans, snap (Italian, green or yellow), canned, drained solids, unsalted	Vegetables and Vegetable Products	0.20 mg	2%
2670	Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted	Vegetables and Vegetable Products	0.20 mg	2%
2671	Blueberry, wild, raw	Fruits and fruit juices	0.20 mg	2%
2672	Carrot, boiled, drained, with salt	Vegetables and Vegetable Products	0.20 mg	2%
2673	Celeriac, boiled, drained, with salt	Vegetables and Vegetable Products	0.20 mg	2%
2674	Chrysanthemum, garland, boiled, drained, with salt	Vegetables and Vegetable Products	0.20 mg	2%
2675	Mustard greens, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.20 mg	2%
2676	Pumpkin leaves, boiled, drained, with salt	Vegetables and Vegetable Products	0.20 mg	2%
2677	Squash, summer, zucchini, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.20 mg	2%
2678	Squash, winter, spaghetti, baked or boiled, drained, with salt	Vegetables and Vegetable Products	0.20 mg	2%
2679	Sweet potato, boiled without skin, with salt	Vegetables and Vegetable Products	0.20 mg	2%
2680	Turnip, boiled, drained, with salt	Vegetables and Vegetable Products	0.20 mg	2%
2681	Turnip, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.20 mg	2%
2682	Yam, boiled, drained or baked, salt added	Vegetables and Vegetable Products	0.20 mg	2%
2683	Cookie, sandwich with peanut butter filling, chocolate coated	Baked Products	0.20 mg	2%
2684	Cookie, butter or sugar, with chocolate icing or filling	Baked Products	0.20 mg	2%
2685	Babyfood, mixed fruit with oatmeal cereal, all stages	Babyfoods	0.20 mg	2%
2686	Babyfood, vegetables, jarred, green beans, all stages	Babyfoods	0.20 mg	2%
2687	Snacks, fruit leather, pieces, vitamin C added	Snacks	0.19 mg	2%
2688	Sweets, syrups, cane	Sweets	0.19 mg	2%
2689	Energy drink, coffee flavours	Beverages	0.19 mg	2%
2690	Soup, cream, broccoli, canned, condensed	Soups, Sauces and Gravies	0.19 mg	2%
2691	Soup, cream, mushroom, ready-to-serve	Soups, Sauces and Gravies	0.19 mg	2%
2692	Soup, mushroom barley, ready-to-serve, low sodium	Soups, Sauces and Gravies	0.19 mg	2%
2693	Salad dressing, thousand island, commercial, low calorie	Fats and Oils	0.19 mg	2%
2694	Sauce, salsa, ready-to-serve	Soups, Sauces and Gravies	0.19 mg	2%
2695	Sauce, worcestershire, ready-to-serve	Soups, Sauces and Gravies	0.19 mg	2%
2696	Boysenberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.19 mg	2%
2697	Jujube (chinese date), dried	Fruits and fruit juices	0.19 mg	2%
2698	Pear, dried halves, sulphured, cooked, no added sugar	Fruits and fruit juices	0.19 mg	2%
2699	Prune, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.19 mg	2%
2700	Sapote, mamey, raw	Fruits and fruit juices	0.19 mg	2%

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Vegetarian foods high in Zinc (Canadian (CNF))

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