Vegetarian foods high in Zinc (USDA SR Legacy)

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 2901–2950 of 4,200 foods

#	Food	Category	Per 100 g	% DV
2901	Beverages, coffee, ready to drink, milk based, sweetened	Beverages	0.26 mg	2%
2902	Beverages, coffee, ready to drink, vanilla, light, milk based, sweetened	Beverages	0.26 mg	2%
2903	Salad dressing, thousand island, commercial, regular	Fats and Oils	0.26 mg	2%
2904	Soup, broccoli cheese, canned, condensed, commercial	Soups, Sauces, and Gravies	0.26 mg	2%
2905	Parsnips, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.26 mg	2%
2906	Beets, pickled, canned, solids and liquids	Vegetables and Vegetable Products	0.26 mg	2%
2907	Collards, frozen, chopped, unprepared	Vegetables and Vegetable Products	0.26 mg	2%
2908	Carrots, canned, regular pack, drained solids	Vegetables and Vegetable Products	0.26 mg	2%
2909	Sweet potato leaves, cooked, steamed, with salt	Vegetables and Vegetable Products	0.26 mg	2%
2910	Peppers, hot chili, red, raw	Vegetables and Vegetable Products	0.26 mg	2%
2911	Potato puffs, frozen, unprepared	Vegetables and Vegetable Products	0.26 mg	2%
2912	Parsnips, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.26 mg	2%
2913	Beans, snap, green, frozen, all styles, unprepared (Includes foods for USDA's Food Distribution Program)	Vegetables and Vegetable Products	0.26 mg	2%
2914	Couscous, cooked	Cereal Grains and Pasta	0.26 mg	2%
2915	Peppers, serrano, raw	Vegetables and Vegetable Products	0.26 mg	2%
2916	Beans, snap, yellow, frozen, all styles, unprepared	Vegetables and Vegetable Products	0.26 mg	2%
2917	Sweet potato leaves, cooked, steamed, without salt	Vegetables and Vegetable Products	0.26 mg	2%
2918	Carrots, canned, no salt added, drained solids	Vegetables and Vegetable Products	0.26 mg	2%
2919	Squash, summer, zucchini, italian style, canned	Vegetables and Vegetable Products	0.26 mg	2%
2920	Babyfood, dessert, banana yogurt, strained	Baby Foods	0.26 mg	2%
2921	Fruit syrup	Sweets	0.26 mg	2%
2922	Maraschino cherries, canned, drained	Fruits and Fruit Juices	0.26 mg	2%
2923	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Baked Products	0.26 mg	2%
2924	SILK Unsweetened, soymilk	Legumes and Legume Products	0.25 mg	2%
2925	SILK Plus Fiber, soymilk	Legumes and Legume Products	0.25 mg	2%
2926	SILK Plus for Bone Health, soymilk	Legumes and Legume Products	0.25 mg	2%
2927	SILK Plus Omega-3 DHA, soymilk	Legumes and Legume Products	0.25 mg	2%
2928	SILK Vanilla, soymilk	Legumes and Legume Products	0.25 mg	2%
2929	SILK Plain, soymilk	Legumes and Legume Products	0.25 mg	2%
2930	Cake, pudding-type, white, unenriched, dry mix	Baked Products	0.25 mg	2%
2931	Cake, yellow, commercially prepared, with vanilla frosting	Baked Products	0.25 mg	2%
2932	Soup, cream of onion, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	0.25 mg	2%
2933	SILK Light Chocolate, soymilk	Legumes and Legume Products	0.25 mg	2%
2934	SILK Light Vanilla, soymilk	Legumes and Legume Products	0.25 mg	2%
2935	SILK Light Plain, soymilk	Legumes and Legume Products	0.25 mg	2%
2936	SILK Chocolate, soymilk	Legumes and Legume Products	0.25 mg	2%
2937	Cream substitute, flavored, liquid	Dairy and Egg Products	0.25 mg	2%
2938	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Breakfast Cereals	0.25 mg	2%
2939	Soup, tomato bisque, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	0.25 mg	2%
2940	Sauce, pizza, canned, ready-to-serve	Soups, Sauces, and Gravies	0.25 mg	2%
2941	Cake, pudding-type, white, enriched, dry mix	Baked Products	0.25 mg	2%
2942	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Legumes and Legume Products	0.25 mg	2%
2943	Sauce, salsa, verde, ready-to-serve	Soups, Sauces, and Gravies	0.25 mg	2%
2944	Blackberries, frozen, unsweetened	Fruits and Fruit Juices	0.25 mg	2%
2945	Cherries, tart, dried, sweetened (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.25 mg	2%
2946	Soup, tomato, canned, condensed, reduced sodium	Soups, Sauces, and Gravies	0.25 mg	2%
2947	Salad dressing, mayonnaise, imitation, milk cream	Fats and Oils	0.25 mg	2%
2948	Sauce, hot chile, sriracha, TUONG OT SRIRACHA	Soups, Sauces, and Gravies	0.25 mg	2%
2949	Salad dressing, poppyseed, creamy	Fats and Oils	0.25 mg	2%
2950	Cream, fluid, light whipping	Dairy and Egg Products	0.25 mg	2%

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Vegetarian foods high in Zinc (USDA SR Legacy)

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