Vegetarian foods high in Zinc

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

Selling a product with zinc? Generate a print-ready nutrition label from your recipe.

Showing 3201–3250 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
3201	Sweets, syrups, maple, bulk	Sweets	0.70 mg	6%	CNF
3202	Snacks, potato chips, dried potatoes, light	Snacks	0.70 mg	6%	CNF
3203	Roll, dinner, plain, homemade, with 2% milk	Baked Products	0.70 mg	6%	CNF
3204	Danish pastry, cheese	Baked Products	0.70 mg	6%	CNF
3205	Cracker, rye, sandwich-type with cheese filling	Baked Products	0.70 mg	6%	CNF
3206	Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid	Legumes and Legume Products	0.70 mg	6%	CNF
3207	Juice drink, fruit punch, frozen concentrate	Beverages	0.70 mg	6%	CNF
3208	Potato, mashed, flakes without milk, dry	Vegetables and Vegetable Products	0.70 mg	6%	CNF
3209	Corn, sweet, frozen, kernels on the cob, unprepared	Vegetables and Vegetable Products	0.70 mg	6%	CNF
3210	Potato pancake, homemade	Vegetables and Vegetable Products	0.70 mg	6%	CNF
3211	Gourd, white flowered (calabash gourd), boiled, drained	Vegetables and Vegetable Products	0.70 mg	6%	CNF
3212	Gourd, white flowered (calabash gourd), raw	Vegetables and Vegetable Products	0.70 mg	6%	CNF
3213	Gravy, mushroom, canned	Soups, Sauces and Gravies	0.70 mg	6%	CNF
3214	Gravy, au jus, dehydrated	Soups, Sauces and Gravies	0.70 mg	6%	CNF
3215	Soup, cream, asparagus, canned, condensed	Soups, Sauces and Gravies	0.70 mg	6%	CNF
3216	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium	Legumes and Legume Products	0.69 mg	6%	USDA_SR
3217	Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids	Legumes and Legume Products	0.69 mg	6%	USDA_SR
3218	Cookies, chocolate chip sandwich, with creme filling	Baked Products	0.69 mg	6%	USDA_SR
3219	McDONALD'S, Deluxe Breakfast, with syrup and margarine	Fast Foods	0.69 mg	6%	USDA_SR
3220	Soup, pea, green, canned, prepared with equal volume milk	Soups, Sauces, and Gravies	0.69 mg	6%	USDA_SR
3221	Cracker, meal	Baked Products	0.69 mg	6%	USDA_SR
3222	Cake, chocolate, prepared from recipe without frosting	Baked Products	0.69 mg	6%	USDA_SR
3223	Dip, FRITO'S, bean, original flavor	Soups, Sauces, and Gravies	0.69 mg	6%	USDA_SR
3224	Dip, bean, original flavor	Soups, Sauces, and Gravies	0.69 mg	6%	USDA_SR
3225	Cereals, WHEATENA, cooked with water, with salt	Breakfast Cereals	0.69 mg	6%	USDA_SR
3226	Cereals, WHEATENA, cooked with water	Breakfast Cereals	0.69 mg	6%	USDA_SR
3227	Ice creams, regular, low carbohydrate, vanilla	Sweets	0.69 mg	6%	USDA_SR
3228	Potatoes, au gratin, home-prepared from recipe using margarine	Vegetables and Vegetable Products	0.69 mg	6%	USDA_SR
3229	Potatoes, au gratin, home-prepared from recipe using butter	Vegetables and Vegetable Products	0.69 mg	6%	USDA_SR
3230	Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.69 mg	6%	USDA_SR
3231	Candies, MARS SNACKFOOD US, MILKY WAY Bar	Sweets	0.69 mg	6%	USDA_SR
3232	Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.69 mg	6%	USDA_SR
3233	Escarole, cooked, boiled, drained, no salt added	Vegetables and Vegetable Products	0.69 mg	6%	USDA_SR
3234	Ice creams, vanilla	Sweets	0.69 mg	6%	USDA_SR
3235	Margarine, tub, hydrogenated, canola oil	Fats and Oils	0.69 mg	6%	CNF
3236	Margarine, tub, non-hydrogenated, canola oil (includes some sunflower oil)	Fats and Oils	0.69 mg	6%	CNF
3237	Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium	Legumes and Legume Products	0.69 mg	6%	CNF
3238	Potato, au gratin, homemade, with margarine	Vegetables and Vegetable Products	0.69 mg	6%	CNF
3239	Beans, pinto, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	0.69 mg	6%	CNF
3240	Dessert, frozen, ice cream, vanilla, reduced sugar	Sweets	0.69 mg	6%	CNF
3241	Candies, bars, Mars	Sweets	0.69 mg	6%	CNF
3242	Dessert, frozen, ice cream, vanilla, 11% M.F.	Sweets	0.69 mg	6%	CNF
3243	Cake, date square (matrimonial cake), homemade	Baked Products	0.69 mg	6%	CNF
3244	Cracker meal	Baked Products	0.69 mg	6%	CNF
3245	Cake, chocolate, homemade, without icing (frosting)	Baked Products	0.69 mg	6%	CNF
3246	Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid	Legumes and Legume Products	0.69 mg	6%	CNF
3247	Potato, au gratin, homemade, with butter	Vegetables and Vegetable Products	0.69 mg	6%	CNF
3248	Beans, pinto, frozen, boiled, drained	Vegetables and Vegetable Products	0.69 mg	6%	CNF
3249	Mushroom, oyster	Vegetables and Vegetable Products	0.68 mg	6%	USDA_FF
3250	Mushroom, oyster	Vegetables and Vegetable Products	0.68 mg	6%	USDA_FF

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Vegetarian foods high in Zinc

Turn these foods into a print-ready nutrition label.