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 3351–3400 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
3351	Jew's ear (cloud or wood ear, pepeao), raw	Vegetables and Vegetable Products	0.66 mg	6%	CNF
3352	Currant, zante, dried	Fruits and fruit juices	0.66 mg	6%	CNF
3353	Cereal, hot, oats, large flakes, prepared, Quaker	Breakfast cereals	0.66 mg	6%	CNF
3354	Cereal, hot, oats, quick, prepared, Quaker	Breakfast cereals	0.66 mg	6%	CNF
3355	Cereal, hot, oats, one minute, prepared, Quaker	Breakfast cereals	0.66 mg	6%	CNF
3356	Cheese, goat, semi-soft, (35% to 55% water, 30% M.F.)	Dairy and Egg Products	0.66 mg	6%	CNF
3357	Blackeye pea, canned, sodium added, drained and rinsed	Legumes and Legume Products	0.66 mg	6%	USDA_FF
3358	Beans, great northern, mature seeds, canned	Legumes and Legume Products	0.65 mg	6%	USDA_SR
3359	Cookies, oatmeal, with raisins	Baked Products	0.65 mg	6%	USDA_SR
3360	Cake, coffeecake, fruit	Baked Products	0.65 mg	6%	USDA_SR
3361	Lima beans, large, mature seeds, canned	Legumes and Legume Products	0.65 mg	6%	USDA_SR
3362	Beans, great northern, mature seeds, canned, low sodium	Legumes and Legume Products	0.65 mg	6%	USDA_SR
3363	Cookies, marshmallow, chocolate-coated (includes marshmallow pies)	Baked Products	0.65 mg	6%	USDA_SR
3364	Refried beans, canned, fat-free	Legumes and Legume Products	0.65 mg	6%	USDA_SR
3365	Babyfood, cereal, rice, with honey, prepared with whole milk	Baby Foods	0.65 mg	6%	USDA_SR
3366	Crackers, water biscuits	Baked Products	0.65 mg	6%	USDA_SR
3367	Babyfood, Baby MUM MUM Rice Biscuits	Baby Foods	0.65 mg	6%	USDA_SR
3368	Peas, green, canned, seasoned, solids and liquids	Vegetables and Vegetable Products	0.65 mg	6%	USDA_SR
3369	Macaroni and cheese, box mix with cheese sauce, prepared	Meals, Entrees, and Side Dishes	0.65 mg	6%	USDA_SR
3370	Noodles, egg, cooked, unenriched, with added salt	Cereal Grains and Pasta	0.65 mg	6%	USDA_SR
3371	Noodles, egg, enriched, cooked	Cereal Grains and Pasta	0.65 mg	6%	USDA_SR
3372	Mushrooms, enoki, raw	Vegetables and Vegetable Products	0.65 mg	6%	USDA_SR
3373	Mushrooms, portabella, exposed to ultraviolet light, grilled	Vegetables and Vegetable Products	0.65 mg	6%	USDA_SR
3374	Mushrooms, portabella, grilled	Vegetables and Vegetable Products	0.65 mg	6%	USDA_SR
3375	Bamboo shoots, canned, drained solids	Vegetables and Vegetable Products	0.65 mg	6%	USDA_SR
3376	Noodles, egg, unenriched, cooked, without added salt	Cereal Grains and Pasta	0.65 mg	6%	USDA_SR
3377	Noodles, egg, cooked, enriched, with added salt	Cereal Grains and Pasta	0.65 mg	6%	USDA_SR
3378	Chicken, meatless, breaded, fried	Legumes and Legume Products	0.65 mg	6%	USDA_SR
3379	Beans, great northern, canned, solids and liquid, reduced sodium	Legumes and Legume Products	0.65 mg	6%	CNF
3380	Macaroni and cheese, box mix with cheese sauce, prepared	Mixed Dishes	0.65 mg	6%	CNF
3381	Yogourt, fruit flavoured, fresh cheese-type, miniature size, with added Vitamin D	Dairy and Egg Products	0.65 mg	6%	CNF
3382	Mushroom, portabella (portobello), grilled	Vegetables and Vegetable Products	0.65 mg	6%	CNF
3383	Meatless, chicken, breaded, fried	Legumes and Legume Products	0.65 mg	6%	CNF
3384	Pasta, egg noodles, enriched, cooked, salted	Cereals, Grains and Pasta	0.65 mg	6%	CNF
3385	Pasta, egg noodles, unenriched, cooked, salted	Cereals, Grains and Pasta	0.65 mg	6%	CNF
3386	Pasta, egg noodles, unenriched, cooked	Cereals, Grains and Pasta	0.65 mg	6%	CNF
3387	Pasta, egg noodles, enriched, cooked	Cereals, Grains and Pasta	0.65 mg	6%	CNF
3388	Cookie, marshmallow (includes pies), chocolate-coated	Baked Products	0.65 mg	6%	CNF
3389	Coffee cake, fruit	Baked Products	0.65 mg	6%	CNF
3390	Beans, lima, dry, large, canned, solids and liquid	Legumes and Legume Products	0.65 mg	6%	CNF
3391	Beans, great northern, canned, solids and liquid, no salt added	Legumes and Legume Products	0.65 mg	6%	CNF
3392	Bamboo shoots, canned, drained solids	Vegetables and Vegetable Products	0.65 mg	6%	CNF
3393	Peas, green, canned, seasoned, solids and liquid	Vegetables and Vegetable Products	0.65 mg	6%	CNF
3394	Soup, scotch broth, canned, condensed, water added	Soups, Sauces and Gravies	0.65 mg	6%	CNF
3395	Mustard, prepared, yellow	Spices and Herbs	0.64 mg	6%	USDA_FF
3396	Beans, french, mature seeds, cooked, boiled, with salt	Legumes and Legume Products	0.64 mg	6%	USDA_SR
3397	Muffins, corn, dry mix, prepared	Baked Products	0.64 mg	6%	USDA_SR
3398	Cookies, oatmeal, refrigerated dough	Baked Products	0.64 mg	6%	USDA_SR
3399	Cookies, brownies, dry mix, regular	Baked Products	0.64 mg	6%	USDA_SR
3400	Bread, white, prepared from recipe, made with low fat (2%) milk	Baked Products	0.64 mg	6%	USDA_SR

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Vegetarian foods high in Zinc

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