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 3501–3550 of 8,038 foods

#	Food	Category	Per 100 g	% DV	Source
3501	Crackers, standard snack-type, sandwich, with cheese filling	Baked Products	0.62 mg	6%	USDA_SR
3502	SILK Very Vanilla, soymilk	Legumes and Legume Products	0.62 mg	6%	USDA_SR
3503	Broadbeans (fava beans), mature seeds, canned	Legumes and Legume Products	0.62 mg	6%	USDA_SR
3504	Salad dressing, ranch dressing, reduced fat	Fats and Oils	0.62 mg	6%	USDA_SR
3505	Bread, white, commercially prepared, low sodium, no salt	Baked Products	0.62 mg	6%	USDA_SR
3506	Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)	Breakfast Cereals	0.62 mg	6%	USDA_SR
3507	Corn, sweet, yellow, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	0.62 mg	6%	USDA_SR
3508	Salad dressing, buttermilk, lite	Fats and Oils	0.62 mg	6%	USDA_SR
3509	Wheat flour, white, cake, enriched	Cereal Grains and Pasta	0.62 mg	6%	USDA_SR
3510	Popcorn, sugar syrup/caramel, fat-free	Snacks	0.62 mg	6%	USDA_SR
3511	Wheat flour, white, all-purpose, self-rising, enriched	Cereal Grains and Pasta	0.62 mg	6%	USDA_SR
3512	Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	0.62 mg	6%	USDA_SR
3513	Puddings, chocolate, dry mix, instant	Sweets	0.62 mg	6%	USDA_SR
3514	Radicchio, raw	Vegetables and Vegetable Products	0.62 mg	6%	USDA_SR
3515	Corn, sweet, yellow, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	0.62 mg	6%	USDA_SR
3516	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Snacks	0.62 mg	6%	USDA_SR
3517	Restaurant, Chinese, egg rolls, assorted	Restaurant Foods	0.62 mg	6%	USDA_SR
3518	Restaurant, Latino, tamale, corn	Restaurant Foods	0.62 mg	6%	USDA_SR
3519	Bread, pound cake type, pan de torta salvadoran	Baked Products	0.62 mg	6%	USDA_SR
3520	Beans, kidney, red, canned, solids and liquid, reduced sodium	Legumes and Legume Products	0.62 mg	6%	CNF
3521	Tamale, corn	Mixed Dishes	0.62 mg	6%	CNF
3522	Egg roll, assorted, restaurant prepared	Mixed Dishes	0.62 mg	6%	CNF
3523	Salad dressing, buttermilk, light	Fats and Oils	0.62 mg	6%	CNF
3524	Snacks, popcorn, sugar syrup/caramel, fat free	Snacks	0.62 mg	6%	CNF
3525	Salad dressing, ranch dressing, reduced fat	Fats and Oils	0.62 mg	6%	CNF
3526	Fast foods, side dish, corn on the cob with butter	Fast Foods	0.62 mg	6%	CNF
3527	Grains, wheat flour, white, self-rising	Cereals, Grains and Pasta	0.62 mg	6%	CNF
3528	Grains, rice, brown, medium-grain, cooked	Cereals, Grains and Pasta	0.62 mg	6%	CNF
3529	Dessert, pudding, chocolate, dry mix, instant, unprepared	Sweets	0.62 mg	6%	CNF
3530	Snacks, pretzels, hard, whole-wheat, including both salted and unsalted	Snacks	0.62 mg	6%	CNF
3531	Pancake, buttermilk, homemade	Baked Products	0.62 mg	6%	CNF
3532	Cracker, standard snack-type, sandwich, with cheese filling	Baked Products	0.62 mg	6%	CNF
3533	Broadbeans (fava beans), canned, solids and liquid	Legumes and Legume Products	0.62 mg	6%	CNF
3534	Beans, kidney, dark red, canned, solids and liquid	Legumes and Legume Products	0.62 mg	6%	CNF
3535	Radicchio, raw	Vegetables and Vegetable Products	0.62 mg	6%	CNF
3536	Corn, sweet, yellow, on or off the cob, boiled, drained	Vegetables and Vegetable Products	0.62 mg	6%	CNF
3537	Cheese, cottage, lowfat, 2% milkfat	Dairy and Egg Products	0.61 mg	6%	USDA_FF
3538	Muffins, corn, prepared from recipe, made with low fat (2%) milk	Baked Products	0.61 mg	6%	USDA_SR
3539	Biscuits, plain or buttermilk, dry mix, prepared	Baked Products	0.61 mg	6%	USDA_SR
3540	Beans, pinto, canned, drained solids	Legumes and Legume Products	0.61 mg	6%	USDA_SR
3541	Cookies, sugar wafer, chocolate-covered	Baked Products	0.61 mg	6%	USDA_SR
3542	Bananas, dehydrated, or banana powder	Fruits and Fruit Juices	0.61 mg	6%	USDA_SR
3543	Nabisco, Nabisco Ritz Crackers	Baked Products	0.61 mg	6%	USDA_SR
3544	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Breakfast Cereals	0.61 mg	6%	USDA_SR
3545	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt	Breakfast Cereals	0.61 mg	6%	USDA_SR
3546	Doughnuts, yeast-leavened, glazed, enriched (includes honey buns)	Baked Products	0.61 mg	6%	USDA_SR
3547	MORI-NU, Tofu, silken, firm	Legumes and Legume Products	0.61 mg	6%	USDA_SR
3548	Cookies, Marie biscuit	Baked Products	0.61 mg	6%	USDA_SR
3549	Cookies, oatmeal, reduced fat	Baked Products	0.61 mg	6%	USDA_SR
3550	Wasabi	Soups, Sauces, and Gravies	0.61 mg	6%	USDA_SR

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Vegetarian foods high in Zinc

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