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 4101–4150 of 4,200 foods

#	Food	Category	Per 100 g	% DV
4101	Pears, asian, raw	Fruits and Fruit Juices	0.02 mg	0%
4102	Beverages, cranberry-apple juice drink, low calorie, with vitamin C added	Beverages	0.02 mg	0%
4103	Beverages, coffee, instant, with whitener, reduced calorie	Beverages	0.02 mg	0%
4104	Frozen novelties, juice type, orange	Sweets	0.02 mg	0%
4105	Cranberry sauce, whole, canned, OCEAN SPRAY	Fruits and Fruit Juices	0.02 mg	0%
4106	Tamarind nectar, canned	Fruits and Fruit Juices	0.02 mg	0%
4107	Mango nectar, canned	Fruits and Fruit Juices	0.02 mg	0%
4108	Apple juice, canned or bottled, unsweetened, with added ascorbic acid	Fruits and Fruit Juices	0.02 mg	0%
4109	Beverages, Cocktail mix, non-alcoholic, concentrated, frozen	Beverages	0.02 mg	0%
4110	Oil, corn, peanut, and olive	Fats and Oils	0.02 mg	0%
4111	Alcoholic beverage, rice (sake)	Beverages	0.02 mg	0%
4112	Cream substitute, powdered, light	Dairy and Egg Products	0.02 mg	0%
4113	Beverages, LIPTON BRISK, tea, black, ready-to-drink, lemon	Beverages	0.01 mg	0%
4114	Beverages, ARIZONA, tea, ready-to-drink, lemon	Beverages	0.01 mg	0%
4115	Beverages, COCA-COLA, POWERADE, lemon-lime flavored, ready-to-drink	Beverages	0.01 mg	0%
4116	Beverages, carbonated, low calorie, cola or pepper-type, with aspartame, contains caffeine	Beverages	0.01 mg	0%
4117	Beverages, water, tap, well	Beverages	0.01 mg	0%
4118	Beverages, tea, instant, lemon, sweetened, prepared with water	Beverages	0.01 mg	0%
4119	Beverages, tea, instant, unsweetened, prepared with water	Beverages	0.01 mg	0%
4120	Limeade, frozen concentrate, prepared with water	Beverages	0.01 mg	0%
4121	Beverages, lemonade-flavor drink, powder, prepared with water	Beverages	0.01 mg	0%
4122	Lemonade, powder, prepared with water	Beverages	0.01 mg	0%
4123	Beverages, carbonated, reduced sugar, cola, contains caffeine and sweeteners	Beverages	0.01 mg	0%
4124	Beverages, carbonated, cola, without caffeine	Beverages	0.01 mg	0%
4125	Beverages, carbonated, low calorie, cola or pepper-type, with aspartame, without caffeine	Beverages	0.01 mg	0%
4126	Beverages, OCEAN SPRAY, Cran-Energy, Cranberry Energy Juice Drink	Beverages	0.01 mg	0%
4127	Cereals ready-to-eat, MOM'S BEST, Honey Nut TOASTY O'S	Breakfast Cereals	0.01 mg	0%
4128	Beverages, vegetable and fruit juice blend, 100% juice, with added vitamins A, C, E	Beverages	0.01 mg	0%
4129	Beverages, Vegetable and fruit juice drink, reduced calorie, with low-calorie sweetener, added vitamin C	Beverages	0.01 mg	0%
4130	Beverages, tea, black, brewed, prepared with distilled water	Beverages	0.01 mg	0%
4131	Beverages, Fruit punch drink, with added nutrients, canned	Beverages	0.01 mg	0%
4132	Alcoholic beverage, beer, light, higher alcohol	Beverages	0.01 mg	0%
4133	Alcoholic beverage, malt beer, hard lemonade	Beverages	0.01 mg	0%
4134	Beverages, coffee substitute, cereal grain beverage, prepared with water	Beverages	0.01 mg	0%
4135	Beverages, coffee, instant, chicory	Beverages	0.01 mg	0%
4136	Beverages, coffee, instant, regular, prepared with water	Beverages	0.01 mg	0%
4137	Beverages, tea, ready-to-drink, lemon, diet	Beverages	0.01 mg	0%
4138	Beverages, tea, green, ready-to-drink, sweetened	Beverages	0.01 mg	0%
4139	Beverages, tea, Oolong, brewed	Beverages	0.01 mg	0%
4140	Beverages, lemonade, frozen concentrate, pink, prepared with water	Beverages	0.01 mg	0%
4141	Beverages, PEPSICO QUAKER, Gatorade, G performance O 2, ready-to-drink.	Beverages	0.01 mg	0%
4142	Beverages, water, tap, drinking	Beverages	0.01 mg	0%
4143	Margarine-like, vegetable oil-butter spread, tub, with salt	Fats and Oils	0.01 mg	0%
4144	Butter oil, anhydrous	Dairy and Egg Products	0.01 mg	0%
4145	Beverages, orange-flavor drink, breakfast type, powder, prepared with water	Beverages	0.01 mg	0%
4146	Beverages, orange-flavor drink, breakfast type, powder	Beverages	0.01 mg	0%
4147	Beverages, tea, instant, lemon, diet	Beverages	0.01 mg	0%
4148	Beverages, tea, black, ready to drink, decaffeinated	Beverages	0.01 mg	0%
4149	Beverages, tea, black, ready to drink, decaffeinated, diet	Beverages	0.01 mg	0%
4150	Beverages, Energy drink, RED BULL	Beverages	0.01 mg	0%

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Vegetarian foods high in Zinc (USDA SR Legacy)

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