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 3051–3100 of 3,496 foods

#	Food	Category	Per 100 g	% DV
3051	Sauce, teriyaki, ready-to-serve, reduced sodium	Soups, Sauces and Gravies	0.10 mg	1%
3052	Pineapple, canned, juice pack, drained	Fruits and fruit juices	0.10 mg	1%
3053	Cherry, sweet, canned, heavy syrup, drained	Fruits and fruit juices	0.10 mg	1%
3054	Dessert topping (non dairy), frozen, low fat	Dairy and Egg Products	0.10 mg	1%
3055	Cranberry juice, unsweetened	Fruits and fruit juices	0.10 mg	1%
3056	Sweets, pie fillings, blueberry, canned	Sweets	0.10 mg	1%
3057	Dessert, pudding, all flavours except chocolate, dry mix, instant, low calorie, unprepared	Sweets	0.10 mg	1%
3058	Black crowberry (curlewberry), native	Fruits and fruit juices	0.10 mg	1%
3059	Soup, butternut squash, ready-to-serve	Soups, Sauces and Gravies	0.10 mg	1%
3060	Pumpkin flowers, boiled, drained, with salt	Vegetables and Vegetable Products	0.10 mg	1%
3061	Salad dressing, sesame seed, regular	Fats and Oils	0.10 mg	1%
3062	Squash, winter, hubbard, boiled, mashed, with salt	Vegetables and Vegetable Products	0.10 mg	1%
3063	Taro, tahitian, cooked, with salt	Vegetables and Vegetable Products	0.10 mg	1%
3064	Kiwi fruit, gold, raw	Fruits and fruit juices	0.10 mg	1%
3065	Pear, green anjou, raw	Fruits and fruit juices	0.10 mg	1%
3066	Soup, cream, broccoli, canned, condensed, water added	Soups, Sauces and Gravies	0.10 mg	1%
3067	Pomegranate juice, ready-to-drink	Fruits and fruit juices	0.09 mg	1%
3068	Chinese dish, soup, egg drop, restaurant prepared	Soups, Sauces and Gravies	0.09 mg	1%
3069	Vodka cooler, fruit flavours	Beverages	0.09 mg	1%
3070	Sauce, sweet and sour, ready to serve	Soups, Sauces and Gravies	0.09 mg	1%
3071	Energy drink, coffee flavours, light	Beverages	0.09 mg	1%
3072	Soup, cream, mushroom, canned, condensed, reduced sodium, water added	Soups, Sauces and Gravies	0.09 mg	1%
3073	Soup, cream, celery, canned, condensed, reduced fat, water added	Soups, Sauces and Gravies	0.09 mg	1%
3074	Babyfood, fruit, jarred, pear, all stages	Babyfoods	0.09 mg	1%
3075	Babyfood, dessert, jarred, banana graham pie	Babyfoods	0.09 mg	1%
3076	Butter, unsalted	Dairy and Egg Products	0.09 mg	1%
3077	Butter, regular	Dairy and Egg Products	0.09 mg	1%
3078	Soup, leek, dehydrated, water added	Soups, Sauces and Gravies	0.09 mg	1%
3079	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, water pack, solids and liquid	Fruits and fruit juices	0.09 mg	1%
3080	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, juice pack, solids and liquid	Fruits and fruit juices	0.09 mg	1%
3081	Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, light syrup pack, solids and liquid	Fruits and fruit juices	0.09 mg	1%
3082	Grapefruit, canned, waterpack, solids and liquid	Fruits and fruit juices	0.09 mg	1%
3083	Mango, raw	Fruits and fruit juices	0.09 mg	1%
3084	Melon, honeydew, raw	Fruits and fruit juices	0.09 mg	1%
3085	Peach, canned halves or slices, extra light syrup pack, solids and liquid	Fruits and fruit juices	0.09 mg	1%
3086	Peach, canned halves or slices, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.09 mg	1%
3087	Peach, canned halves or slices, extra heavy syrup pack, solids and liquid	Fruits and fruit juices	0.09 mg	1%
3088	Pear, canned halves, juice pack, solids and liquid	Fruits and fruit juices	0.09 mg	1%
3089	Strawberry, canned, heavy syrup pack, solids and liquid	Fruits and fruit juices	0.09 mg	1%
3090	Apricot nectar, canned	Fruits and fruit juices	0.09 mg	1%
3091	Grapefruit juice, canned, no added sugar	Fruits and fruit juices	0.09 mg	1%
3092	Peach, canned halves or slices, water pack, solids and liquid	Fruits and fruit juices	0.09 mg	1%
3093	Peach, canned halves or slices, light syrup pack, solids and liquid	Fruits and fruit juices	0.09 mg	1%
3094	Pear, canned halves, water pack, solids and liquid	Fruits and fruit juices	0.09 mg	1%
3095	Butterbur (fuki), boiled, drained	Vegetables and Vegetable Products	0.09 mg	1%
3096	Onion, frozen, whole, boiled, drained	Vegetables and Vegetable Products	0.09 mg	1%
3097	Taro, Tahitian, raw	Vegetables and Vegetable Products	0.09 mg	1%
3098	Pie, peach, 2 crust	Baked Products	0.09 mg	1%
3099	Candies, butterscotch	Sweets	0.09 mg	1%
3100	Candies, bars, Kit Kat wafer bar	Sweets	0.09 mg	1%

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Vegetarian foods high in Zinc (Canadian (CNF))

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