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 3151–3200 of 4,200 foods

#	Food	Category	Per 100 g	% DV
3151	Onions, young green, tops only	Vegetables and Vegetable Products	0.20 mg	2%
3152	Celeriac, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.20 mg	2%
3153	Cabbage, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.20 mg	2%
3154	Cabbage, japanese style, fresh, pickled	Vegetables and Vegetable Products	0.20 mg	2%
3155	Babyfood, carrots, toddler	Baby Foods	0.20 mg	2%
3156	Syrups, table blends, pancake, reduced-calorie	Sweets	0.20 mg	2%
3157	Fennel, bulb, raw	Vegetables and Vegetable Products	0.20 mg	2%
3158	Celeriac, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.20 mg	2%
3159	Carrots, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.20 mg	2%
3160	Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt	Vegetables and Vegetable Products	0.20 mg	2%
3161	Pumpkin leaves, raw	Vegetables and Vegetable Products	0.20 mg	2%
3162	Mustard greens, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.20 mg	2%
3163	DENNY'S, coleslaw	Restaurant Foods	0.20 mg	2%
3164	Alcoholic beverage, pina colada, canned	Beverages	0.20 mg	2%
3165	Chrysanthemum, garland, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.20 mg	2%
3166	Cabbage, common, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.20 mg	2%
3167	Beans, snap, green, canned, no salt added, drained solids	Vegetables and Vegetable Products	0.20 mg	2%
3168	Beans, snap, yellow, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	0.20 mg	2%
3169	Beans, snap, yellow, canned, regular pack, solids and liquids	Vegetables and Vegetable Products	0.20 mg	2%
3170	Beans, snap, green, canned, no salt added, solids and liquids	Vegetables and Vegetable Products	0.20 mg	2%
3171	Sweet potato, cooked, boiled, without skin	Vegetables and Vegetable Products	0.20 mg	2%
3172	Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.20 mg	2%
3173	Pumpkin leaves, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.20 mg	2%
3174	Lettuce, red leaf, raw	Vegetables and Vegetable Products	0.20 mg	2%
3175	Lettuce, butterhead (includes boston and bibb types), raw	Vegetables and Vegetable Products	0.20 mg	2%
3176	Cucumber, with peel, raw	Vegetables and Vegetable Products	0.20 mg	2%
3177	Pie crust, refrigerated, regular, unbaked	Baked Products	0.20 mg	2%
3178	Tomato and vegetable juice, low sodium	Vegetables and Vegetable Products	0.20 mg	2%
3179	Blueberries, wild, raw (Alaska Native)	American Indian/Alaska Native Foods	0.20 mg	2%
3180	Strudel, apple	Baked Products	0.19 mg	2%
3181	Pie, apple, prepared from recipe	Baked Products	0.19 mg	2%
3182	Snacks, candy rolls, yogurt-covered, fruit flavored with high vitamin C	Snacks	0.19 mg	2%
3183	Soup, vegetarian vegetable, canned, prepared with equal volume water	Soups, Sauces, and Gravies	0.19 mg	2%
3184	Sauce, plum, ready-to-serve	Soups, Sauces, and Gravies	0.19 mg	2%
3185	Babyfood, corn and sweet potatoes, strained	Baby Foods	0.19 mg	2%
3186	Babyfood, vegetables, corn, creamed, strained	Baby Foods	0.19 mg	2%
3187	Babyfood, vegetables, squash, junior	Baby Foods	0.19 mg	2%
3188	Babyfood, vegetables, squash, strained	Baby Foods	0.19 mg	2%
3189	Babyfood, vegetables, green beans, junior	Baby Foods	0.19 mg	2%
3190	Sauce, barbecue, SWEET BABY RAY'S, original	Soups, Sauces, and Gravies	0.19 mg	2%
3191	Boysenberries, canned, heavy syrup	Fruits and Fruit Juices	0.19 mg	2%
3192	Sauce, worcestershire	Soups, Sauces, and Gravies	0.19 mg	2%
3193	Salad dressing, italian dressing, reduced fat, without salt	Fats and Oils	0.19 mg	2%
3194	Salad dressing, thousand island dressing, reduced fat	Fats and Oils	0.19 mg	2%
3195	Yogurt, frozen, flavors other than chocolate, lowfat	Dairy and Egg Products	0.19 mg	2%
3196	Pokeberry shoots, (poke), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.19 mg	2%
3197	Tomato products, canned, sauce, with tomato tidbits	Vegetables and Vegetable Products	0.19 mg	2%
3198	Pokeberry shoots, (poke), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.19 mg	2%
3199	Cabbage, chinese (pak-choi), raw	Vegetables and Vegetable Products	0.19 mg	2%
3200	Candies, fruit snacks, with high vitamin C	Sweets	0.19 mg	2%

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Vegetarian foods high in Zinc (USDA SR Legacy)

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