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

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Showing 3251–3300 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
3251	Crackers, standard snack-type, regular, low salt	Baked Products	0.68 mg	6%	USDA_SR
3252	Waffles, plain, prepared from recipe	Baked Products	0.68 mg	6%	USDA_SR
3253	Bread, white, commercially prepared, toasted	Baked Products	0.68 mg	6%	USDA_SR
3254	Bread, white, commercially prepared, toasted, low sodium no salt	Baked Products	0.68 mg	6%	USDA_SR
3255	Pie, coconut custard, commercially prepared	Baked Products	0.68 mg	6%	USDA_SR
3256	Crackers, matzo, plain	Baked Products	0.68 mg	6%	USDA_SR
3257	Cookies, peanut butter, refrigerated dough	Baked Products	0.68 mg	6%	USDA_SR
3258	Avocados, raw, California	Fruits and Fruit Juices	0.68 mg	6%	USDA_SR
3259	Sauce, pesto, CLASSICO, basil pesto, ready-to-serve	Soups, Sauces, and Gravies	0.68 mg	6%	USDA_SR
3260	Toddler formula, MEAD JOHNSON, ENFAGROW PREMIUM (formerly ENFAMIL, LIPIL, NEXT STEP), ready-to-feed	Baby Foods	0.68 mg	6%	USDA_SR
3261	Peas, green, canned, drained solids, rinsed in tap water	Vegetables and Vegetable Products	0.68 mg	6%	USDA_SR
3262	Tortilla, blue corn, Sakwavikaviki (Hopi)	American Indian/Alaska Native Foods	0.68 mg	6%	USDA_SR
3263	Rice, white, steamed, Chinese restaurant	Cereal Grains and Pasta	0.68 mg	6%	USDA_SR
3264	Peas, green, canned, drained solids, rinsed	Vegetables and Vegetable Products	0.68 mg	6%	CNF
3265	Cereal, ready to eat, Corn Flakes, Selection	Breakfast cereals	0.68 mg	6%	CNF
3266	Grains, rice, white, steamed, Chinese restaurant	Cereals, Grains and Pasta	0.68 mg	6%	CNF
3267	Cereal, ready to eat, Shredded Wheat: honey nut, Post	Breakfast cereals	0.68 mg	6%	CNF
3268	Fast foods, hot dog with chili	Fast Foods	0.68 mg	6%	CNF
3269	Cracker, standard snack type, low sodium	Baked Products	0.68 mg	6%	CNF
3270	Waffle, plain, homemade	Baked Products	0.68 mg	6%	CNF
3271	Pie, coconut custard, commercial	Baked Products	0.68 mg	6%	CNF
3272	Cracker, matzo, plain	Baked Products	0.68 mg	6%	CNF
3273	Cookie, peanut butter, refrigerated dough	Baked Products	0.68 mg	6%	CNF
3274	Avocado, raw, california	Fruits and fruit juices	0.68 mg	6%	CNF
3275	Ice cream cones, cake or wafer-type	Baked Products	0.67 mg	6%	USDA_SR
3276	French toast, prepared from recipe, made with low fat (2%) milk	Baked Products	0.67 mg	6%	USDA_SR
3277	Crackers, milk	Baked Products	0.67 mg	6%	USDA_SR
3278	Bread, cornbread, dry mix, prepared with 2% milk, 80% margarine, and eggs	Baked Products	0.67 mg	6%	USDA_SR
3279	Cookies, chocolate, made with rice cereal	Baked Products	0.67 mg	6%	USDA_SR
3280	Blueberries, wild, frozen (Includes foods for USDA's Food Distribution Program)	Fruits and Fruit Juices	0.67 mg	6%	USDA_SR
3281	Yogurt, fruit, low fat, 9 grams protein per 8 ounce, fortified with vitamin D	Dairy and Egg Products	0.67 mg	6%	USDA_SR
3282	Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener	Dairy and Egg Products	0.67 mg	6%	USDA_SR
3283	Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener, fortified with vitamin D	Dairy and Egg Products	0.67 mg	6%	USDA_SR
3284	Crackers, sandwich-type, peanut butter filled, reduced fat	Baked Products	0.67 mg	6%	USDA_SR
3285	Cookies, oatmeal sandwich, with creme filling	Baked Products	0.67 mg	6%	USDA_SR
3286	Ice cream, light, soft serve, chocolate	Dairy and Egg Products	0.67 mg	6%	USDA_SR
3287	Yogurt, fruit, low fat,9 g protein/8 oz	Dairy and Egg Products	0.67 mg	6%	USDA_SR
3288	BURGER KING, Vanilla Shake	Fast Foods	0.67 mg	6%	USDA_SR
3289	Nuts, acorns, dried	Nut and Seed Products	0.67 mg	6%	USDA_SR
3290	Nuts, ginkgo nuts, dried	Nut and Seed Products	0.67 mg	6%	USDA_SR
3291	Nuts, coconut milk, raw (liquid expressed from grated meat and water)	Nut and Seed Products	0.67 mg	6%	USDA_SR
3292	Peas, green, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.67 mg	6%	USDA_SR
3293	Peas, green, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.67 mg	6%	USDA_SR
3294	Mushrooms, straw, canned, drained solids	Vegetables and Vegetable Products	0.67 mg	6%	USDA_SR
3295	Grape leaves, raw	Vegetables and Vegetable Products	0.67 mg	6%	USDA_SR
3296	Restaurant, Latino, black bean soup	Restaurant Foods	0.67 mg	6%	USDA_SR
3297	Cookie, oatmeal sandwich, cream filling	Baked Products	0.67 mg	6%	CNF
3298	Dessert, frozen, ice cream, soft serve, chocolate, light	Sweets	0.67 mg	6%	CNF
3299	Soup, black bean, ready-to-serve	Soups, Sauces and Gravies	0.67 mg	6%	CNF
3300	Salad, Greek, homemade	Mixed Dishes	0.67 mg	6%	CNF

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Vegetarian foods high in Zinc

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