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 2701–2750 of 3,496 foods

#	Food	Category	Per 100 g	% DV
2701	Prune, dried, cooked, no added sugar	Fruits and fruit juices	0.19 mg	2%
2702	Bok choy, pak-choi, raw	Vegetables and Vegetable Products	0.19 mg	2%
2703	Pokeberry shoots, boiled, drained	Vegetables and Vegetable Products	0.19 mg	2%
2704	Sauerkraut, canned, solids and liquid	Vegetables and Vegetable Products	0.19 mg	2%
2705	Turnip greens, raw	Vegetables and Vegetable Products	0.19 mg	2%
2706	Sweet potato, canned, syrup pack, solids and liquid	Vegetables and Vegetable Products	0.19 mg	2%
2707	Squash, winter, spaghetti, raw	Vegetables and Vegetable Products	0.19 mg	2%
2708	Tomato products, canned, sauce with tomato tidbits	Vegetables and Vegetable Products	0.19 mg	2%
2709	Pimento, canned	Vegetables and Vegetable Products	0.19 mg	2%
2710	Pie, apple, homemade, 2 crust	Baked Products	0.19 mg	2%
2711	Strudel, apple	Baked Products	0.19 mg	2%
2712	Snacks, fruit leather, bar	Snacks	0.19 mg	2%
2713	Snacks, fruit leather, pieces	Snacks	0.19 mg	2%
2714	Snacks, fruit leather, roll	Snacks	0.19 mg	2%
2715	Sweets, topping (spread), butterscotch or caramel	Sweets	0.19 mg	2%
2716	Sauce, plum, ready-to-serve	Soups, Sauces and Gravies	0.19 mg	2%
2717	Sauerkraut, canned, low sodium	Vegetables and Vegetable Products	0.19 mg	2%
2718	Dessert, pudding, all flavours except chocolate, dry mix, regular, low calorie, unprepared	Sweets	0.19 mg	2%
2719	Chokecherry, raw, pitted	Fruits and fruit juices	0.19 mg	2%
2720	Pokeberry shoots, boiled, drained, with salt	Vegetables and Vegetable Products	0.19 mg	2%
2721	Soup, minestrone, ready-to-serve	Soups, Sauces and Gravies	0.18 mg	2%
2722	Blackberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.18 mg	2%
2723	Cherimoya, raw	Fruits and fruit juices	0.18 mg	2%
2724	Grapefruit juice, frozen concentrate, undiluted	Fruits and fruit juices	0.18 mg	2%
2725	Peach, dried halves, sulphured, cooked, no added sugar	Fruits and fruit juices	0.18 mg	2%
2726	Pear, dried halves, sulphured, cooked, added sugar	Fruits and fruit juices	0.18 mg	2%
2727	Raspberry, frozen, sweetened	Fruits and fruit juices	0.18 mg	2%
2728	Melon, cantaloupe, raw	Fruits and fruit juices	0.18 mg	2%
2729	Raisin, seeded	Fruits and fruit juices	0.18 mg	2%
2730	Cabbage, Chinese (pe-tsai), boiled, drained	Vegetables and Vegetable Products	0.18 mg	2%
2731	Cardoon, boiled, drained	Vegetables and Vegetable Products	0.18 mg	2%
2732	Kale, frozen, unprepared	Vegetables and Vegetable Products	0.18 mg	2%
2733	Kale, frozen, boiled, drained	Vegetables and Vegetable Products	0.18 mg	2%
2734	Lettuce, looseleaf	Vegetables and Vegetable Products	0.18 mg	2%
2735	Pepper, sweet, green, canned, solids and liquid	Vegetables and Vegetable Products	0.18 mg	2%
2736	Swamp cabbage (skunk cabbage, water convulvolus), raw	Vegetables and Vegetable Products	0.18 mg	2%
2737	Sweet potato, canned, vacuum pack	Vegetables and Vegetable Products	0.18 mg	2%
2738	Carrot juice, canned	Vegetables and Vegetable Products	0.18 mg	2%
2739	Tomato, red, ripe, stewed (scalloped with breadcrumbs)	Vegetables and Vegetable Products	0.18 mg	2%
2740	Cabbage, raw	Vegetables and Vegetable Products	0.18 mg	2%
2741	Potato, mashed, prepared from flakes without milk, whole milk and butter added	Vegetables and Vegetable Products	0.18 mg	2%
2742	Pie, cherry, commercial, 2 crust	Baked Products	0.18 mg	2%
2743	Soup, cream, mushroom, canned, condensed, reduced sodium	Soups, Sauces and Gravies	0.18 mg	2%
2744	Salad dressing, peppercorn dressing, commercial, regular	Fats and Oils	0.18 mg	2%
2745	Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, fat free	Fats and Oils	0.18 mg	2%
2746	Salad dressing, creamy, made with sour cream and/or buttermilk and oil, calorie-reduced, cholesterol-free	Fats and Oils	0.18 mg	2%
2747	Salad dressing, french, calorie-reduced	Fats and Oils	0.18 mg	2%
2748	Salad dressing, coleslaw dressing, reduced fat	Fats and Oils	0.18 mg	2%
2749	Salad dressing, coleslaw	Fats and Oils	0.18 mg	2%
2750	Salad dressing, mayonnaise and mayonnaise-type, low calorie	Fats and Oils	0.18 mg	2%

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Vegetarian foods high in Zinc (Canadian (CNF))

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