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 3201–3250 of 4,200 foods

#	Food	Category	Per 100 g	% DV
3201	Sweet potato, canned, syrup pack, solids and liquids	Vegetables and Vegetable Products	0.19 mg	2%
3202	Turnip greens, raw	Vegetables and Vegetable Products	0.19 mg	2%
3203	Babyfood, fruit, tutti frutti, junior	Baby Foods	0.19 mg	2%
3204	Snacks, fruit leather, pieces, with vitamin C	Snacks	0.19 mg	2%
3205	Squash, winter, spaghetti, raw	Vegetables and Vegetable Products	0.19 mg	2%
3206	Sauerkraut, canned, solids and liquids	Vegetables and Vegetable Products	0.19 mg	2%
3207	Beans, snap, green, canned, regular pack, drained solids	Vegetables and Vegetable Products	0.19 mg	2%
3208	Plantains, yellow, raw	Fruits and Fruit Juices	0.19 mg	2%
3209	Pears, dried, sulfured, stewed, without added sugar	Fruits and Fruit Juices	0.19 mg	2%
3210	APPLEBEE'S, coleslaw	Restaurant Foods	0.19 mg	2%
3211	Pimento, canned	Vegetables and Vegetable Products	0.19 mg	2%
3212	Prunes, canned, heavy syrup pack, solids and liquids	Fruits and Fruit Juices	0.19 mg	2%
3213	Chokecherries, raw, pitted (Shoshone Bannock)	American Indian/Alaska Native Foods	0.19 mg	2%
3214	Sapote, mamey, raw	Fruits and Fruit Juices	0.19 mg	2%
3215	Plums, dried (prunes), stewed, without added sugar	Fruits and Fruit Juices	0.19 mg	2%
3216	Lemon juice from concentrate, canned or bottled	Fruits and Fruit Juices	0.19 mg	2%
3217	Syrup, Cane	Sweets	0.19 mg	2%
3218	Puddings, all flavors except chocolate, low calorie, regular, dry mix	Sweets	0.19 mg	2%
3219	Chilchen (Red Berry Beverage) (Navajo)	American Indian/Alaska Native Foods	0.19 mg	2%
3220	Snacks, fruit leather, rolls	Sweets	0.19 mg	2%
3221	Snacks, fruit leather, pieces	Sweets	0.19 mg	2%
3222	Pie, Dutch Apple, Commercially Prepared	Baked Products	0.19 mg	2%
3223	Grapefruit juice, white, frozen concentrate, unsweetened, undiluted	Fruits and Fruit Juices	0.18 mg	2%
3224	CAMPBELL'S, Tomato Soup, condensed	Soups, Sauces, and Gravies	0.18 mg	2%
3225	Sauce, sweet and sour, prepared-from-recipe	Soups, Sauces, and Gravies	0.18 mg	2%
3226	Sauce, salsa, ready-to-serve	Soups, Sauces, and Gravies	0.18 mg	2%
3227	Babyfood, vegetables, carrots, junior	Baby Foods	0.18 mg	2%
3228	Soup, tomato, canned, condensed	Soups, Sauces, and Gravies	0.18 mg	2%
3229	Pie, cherry, commercially prepared	Baked Products	0.18 mg	2%
3230	Blackberries, canned, heavy syrup, solids and liquids	Fruits and Fruit Juices	0.18 mg	2%
3231	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Breakfast Cereals	0.18 mg	2%
3232	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Breakfast Cereals	0.18 mg	2%
3233	Carrot juice, canned	Vegetables and Vegetable Products	0.18 mg	2%
3234	Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added	Vegetables and Vegetable Products	0.18 mg	2%
3235	Peppers, sweet, green, canned, solids and liquids	Vegetables and Vegetable Products	0.18 mg	2%
3236	Tomatoes, red, ripe, cooked, stewed	Vegetables and Vegetable Products	0.18 mg	2%
3237	Cardoon, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.18 mg	2%
3238	Cabbage, chinese (pe-tsai), cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.18 mg	2%
3239	Cabbage, raw	Vegetables and Vegetable Products	0.18 mg	2%
3240	Peaches, dried, sulfured, stewed, without added sugar	Fruits and Fruit Juices	0.18 mg	2%
3241	Desserts, apple crisp, prepared-from-recipe	Sweets	0.18 mg	2%
3242	Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added	Vegetables and Vegetable Products	0.18 mg	2%
3243	Cardoon, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.18 mg	2%
3244	Cabbage, chinese (pe-tsai), cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.18 mg	2%
3245	Cabbage, common (danish, domestic, and pointed types), stored, raw	Vegetables and Vegetable Products	0.18 mg	2%
3246	Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw	Vegetables and Vegetable Products	0.18 mg	2%
3247	Water convolvulus,raw	Vegetables and Vegetable Products	0.18 mg	2%
3248	Lettuce, green leaf, raw	Vegetables and Vegetable Products	0.18 mg	2%
3249	Kale, frozen, unprepared	Vegetables and Vegetable Products	0.18 mg	2%
3250	Pears, dried, sulfured, stewed, with added sugar	Fruits and Fruit Juices	0.18 mg	2%

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Vegetarian foods high in Zinc (USDA SR Legacy)

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