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 3001–3050 of 4,200 foods

#	Food	Category	Per 100 g	% DV
3001	Cowpeas, young pods with seeds, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.24 mg	2%
3002	Cattail, Narrow Leaf Shoots (Northern Plains Indians)	American Indian/Alaska Native Foods	0.24 mg	2%
3003	Potatoes, mashed, prepared from granules, without milk, whole milk and margarine	Vegetables and Vegetable Products	0.24 mg	2%
3004	Cowpeas, leafy tips, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.24 mg	2%
3005	Cowpeas, young pods with seeds, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.24 mg	2%
3006	Rutabagas, raw	Vegetables and Vegetable Products	0.24 mg	2%
3007	Cowpeas, leafy tips, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.24 mg	2%
3008	Plantains, yellow, fried, Latino restaurant	Fruits and Fruit Juices	0.24 mg	2%
3009	Milk, buttermilk, fluid, cultured, reduced fat	Dairy and Egg Products	0.24 mg	2%
3010	Pie, fried pies, lemon	Baked Products	0.23 mg	2%
3011	Bread, stuffing, dry mix, prepared	Baked Products	0.23 mg	2%
3012	Soy sauce made from hydrolyzed vegetable protein	Legumes and Legume Products	0.23 mg	2%
3013	Currants, red and white, raw	Fruits and Fruit Juices	0.23 mg	2%
3014	Cereals, farina, enriched, cooked with water, with salt	Breakfast Cereals	0.23 mg	2%
3015	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Legumes and Legume Products	0.23 mg	2%
3016	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Legumes and Legume Products	0.23 mg	2%
3017	Pie, fried pies, cherry	Baked Products	0.23 mg	2%
3018	Guavas, common, raw	Fruits and Fruit Juices	0.23 mg	2%
3019	Pie, fried pies, fruit	Baked Products	0.23 mg	2%
3020	Bread, stuffing, cornbread, dry mix, prepared	Baked Products	0.23 mg	2%
3021	Cream substitute, flavored, powdered	Dairy and Egg Products	0.23 mg	2%
3022	Cookies, gluten-free, vanilla sandwich, with creme filling	Baked Products	0.23 mg	2%
3023	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Breakfast Cereals	0.23 mg	2%
3024	Soup, chunky vegetable, canned, ready-to-serve	Soups, Sauces, and Gravies	0.23 mg	2%
3025	Babyfood, vegetables, corn, creamed, junior	Baby Foods	0.23 mg	2%
3026	Sauce, hot chile, sriracha, CHA! BY TEXAS PETE	Soups, Sauces, and Gravies	0.23 mg	2%
3027	Babyfood, banana with mixed berries, strained	Baby Foods	0.23 mg	2%
3028	Babyfood, fruit, banana and strawberry, junior	Baby Foods	0.23 mg	2%
3029	Syrups, table blends, pancake, with 2% maple, with added potassium	Sweets	0.23 mg	2%
3030	Pumpkin, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.23 mg	2%
3031	Beets, harvard, canned, solids and liquids	Vegetables and Vegetable Products	0.23 mg	2%
3032	Turnip greens, canned, solids and liquids	Vegetables and Vegetable Products	0.23 mg	2%
3033	Collards, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.23 mg	2%
3034	Cabbage, savoy, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.23 mg	2%
3035	Tomato products, canned, sauce, with onions	Vegetables and Vegetable Products	0.23 mg	2%
3036	Cabbage, chinese (pe-tsai), raw	Vegetables and Vegetable Products	0.23 mg	2%
3037	Eggplant, pickled	Vegetables and Vegetable Products	0.23 mg	2%
3038	Pickles, chowchow, with cauliflower onion mustard, sweet	Vegetables and Vegetable Products	0.23 mg	2%
3039	Taro, raw	Vegetables and Vegetable Products	0.23 mg	2%
3040	Mustard greens, frozen, unprepared	Vegetables and Vegetable Products	0.23 mg	2%
3041	Lettuce, cos or romaine, raw	Vegetables and Vegetable Products	0.23 mg	2%
3042	Syrups, table blends, pancake, with 2% maple	Sweets	0.23 mg	2%
3043	Puddings, vanilla, ready-to-eat, fat free	Sweets	0.23 mg	2%
3044	Collards, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.23 mg	2%
3045	Cabbage, savoy, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.23 mg	2%
3046	Beets, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	0.23 mg	2%
3047	Pumpkin, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.23 mg	2%
3048	Cress, garden, raw	Vegetables and Vegetable Products	0.23 mg	2%
3049	Plantains, green, fried	Fruits and Fruit Juices	0.23 mg	2%
3050	Turnip greens, canned, no salt added	Vegetables and Vegetable Products	0.23 mg	2%

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Vegetarian foods high in Zinc (USDA SR Legacy)

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