Vegetarian foods high in Zinc (Canadian (CNF))

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 351–400 of 3,496 foods

#	Food	Category	Per 100 g	% DV
351	Cheese, muenster	Dairy and Egg Products	2.81 mg	26%
352	Chickpea flour (besan)	Legumes and Legume Products	2.81 mg	26%
353	Cracker, rye, wafers, plain	Baked Products	2.80 mg	25%
354	Peanut butter, smooth, reduced fat	Legumes and Legume Products	2.80 mg	25%
355	Snacks, popcorn, microwave, lower in fat	Snacks	2.80 mg	25%
356	Cereal, ready to eat, Wheat Squares, Organics, President's Choice	Breakfast cereals	2.80 mg	25%
357	Bread, sprouted wheat, commercial, toasted	Baked Products	2.80 mg	25%
358	Peanut butter, chunk type, fat and sugar added	Legumes and Legume Products	2.79 mg	25%
359	Cheese, cheshire	Dairy and Egg Products	2.79 mg	25%
360	Peanut butter, chunk type, fat, sugar and salt added	Legumes and Legume Products	2.79 mg	25%
361	Beans, kidney, all types, raw	Legumes and Legume Products	2.79 mg	25%
362	Beans, kidney, dark red, raw	Legumes and Legume Products	2.79 mg	25%
363	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, plain	Fast Foods	2.79 mg	25%
364	Peanut butter, reduced sodium	Legumes and Legume Products	2.78 mg	25%
365	Grains, wheat, hard red spring	Cereals, Grains and Pasta	2.78 mg	25%
366	Celery flakes, dried	Vegetables and Vegetable Products	2.77 mg	25%
367	Peanuts, all types, dry roasted	Legumes and Legume Products	2.77 mg	25%
368	Peanuts, all types, dry-roasted, salted	Legumes and Legume Products	2.77 mg	25%
369	Grains, barley, dry	Cereals, Grains and Pasta	2.77 mg	25%
370	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments	Fast Foods	2.77 mg	25%
371	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments	Fast Foods	2.77 mg	25%
372	Chickpeas (garbanzo beans, bengal gram), raw	Legumes and Legume Products	2.76 mg	25%
373	Pasta, spaghetti, spinach, enriched, dry	Cereals, Grains and Pasta	2.76 mg	25%
374	Peas, pigeon (red gram), raw	Legumes and Legume Products	2.76 mg	25%
375	Cheese, mozzarella, partially skim, (52% water, 16.5% M.F.)	Dairy and Egg Products	2.76 mg	25%
376	Cheese, parmesan, hard	Dairy and Egg Products	2.75 mg	25%
377	Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, plain	Fast Foods	2.75 mg	25%
378	Snacks, popcorn, unpopped kernels	Snacks	2.75 mg	25%
379	Cheese, processed product, cheddar, reduced fat, slices	Dairy and Egg Products	2.71 mg	25%
380	Candies, chocolate covered, dietetic or low calorie	Sweets	2.70 mg	25%
381	Cereal, ready to eat, Weetabix, Weetabix	Breakfast cereals	2.69 mg	24%
382	Spices, oregano, ground	Spices and Herbs	2.69 mg	24%
383	Cereal, ready to eat, Puffed Wheat, Safeway	Breakfast cereals	2.69 mg	24%
384	Beans, legumes, mung (green gram), raw	Legumes and Legume Products	2.68 mg	24%
385	Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi	Breakfast cereals	2.67 mg	24%
386	Cheese, blue	Dairy and Egg Products	2.66 mg	24%
387	Grains, triticale flour, whole-grain	Cereals, Grains and Pasta	2.66 mg	24%
388	Snacks, oriental mix, rice-based	Snacks	2.66 mg	24%
389	Fireweed, native, leaves, raw	Vegetables and Vegetable Products	2.66 mg	24%
390	Grains, wheat, hard red winter	Cereals, Grains and Pasta	2.65 mg	24%
391	Candies, chocolate, dark, 60-69% cacao solids	Sweets	2.65 mg	24%
392	Snacks, popcorn, oil-popped, white popcorn, with salt	Snacks	2.64 mg	24%
393	Snacks, popcorn, oil-popped, unsalted	Snacks	2.64 mg	24%
394	Cereal, ready to eat, Oatmeal Squares, Quaker	Breakfast cereals	2.64 mg	24%
395	Grains, millet, flour	Cereals, Grains and Pasta	2.63 mg	24%
396	Grains, wheat, soft red winter	Cereals, Grains and Pasta	2.63 mg	24%
397	Cracker, whole-wheat	Baked Products	2.63 mg	24%
398	Cracker, matzo, whole-wheat	Baked Products	2.61 mg	24%
399	Cheese, brick	Dairy and Egg Products	2.60 mg	24%
400	Cheese, port-salut	Dairy and Egg Products	2.60 mg	24%

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Vegetarian foods high in Zinc (Canadian (CNF))

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