Vegetarian foods high in Zinc (USDA Foundation)

Zinc supports immune function, wound healing, and DNA synthesis.

FDA daily value: 11 mg

Diet All Vegetarian Vegan
Source All Canadian (CNF) USDA SR Legacy USDA Foundation

Showing 1-50 of 342 foods.

# Food Category Per 100 g % DV
1 Egg, yolk, dried Dairy and Egg Products 7.11 mg 65%
2 Seeds, pumpkin seeds (pepitas), raw Nut and Seed Products 6.34 mg 58%
3 Sesame butter, creamy Nut and Seed Products 6.04 mg 55%
4 Seeds, sunflower seed kernels, dry roasted, with salt added Nut and Seed Products 6.00 mg 55%
5 Wild rice, dry, raw Cereal Grains and Pasta 5.84 mg 53%
6 Nuts, pine nuts, raw Nut and Seed Products 5.71 mg 52%
7 Seeds, sunflower seed, kernel, raw Nut and Seed Products 5.58 mg 51%
8 Chia seeds, dry, raw Cereal Grains and Pasta 5.56 mg 51%
9 Einkorn, grain, dry, raw Cereal Grains and Pasta 5.23 mg 48%
10 Nuts, cashew nuts, raw Nut and Seed Products 5.07 mg 46%
11 Egg, whole, dried Dairy and Egg Products 5.02 mg 46%
12 Flaxseed, ground Nut and Seed Products 4.74 mg 43%
13 Cheese, parmesan, grated, refrigerated Dairy and Egg Products 4.62 mg 42%
14 Khorasan, grain, dry, raw Cereal Grains and Pasta 4.46 mg 41%
15 Flour, soy, defatted Legumes and Legume Products 4.44 mg 40%
16 Sorghum bran, white, unenriched, dry, raw Cereal Grains and Pasta 4.40 mg 40%
17 Cheese, swiss Dairy and Egg Products 4.37 mg 40%
18 Cheese, swiss Dairy and Egg Products 4.37 mg 40%
19 Cheese, parmesan, grated Dairy and Egg Products 4.33 mg 39%
20 Farro, pearled, dry, raw Cereal Grains and Pasta 3.97 mg 36%
21 Nuts, pecans, halves, raw Nut and Seed Products 3.93 mg 36%
22 Cheese, provolone, sliced Dairy and Egg Products 3.89 mg 35%
23 Lentils, dry Legumes and Legume Products 3.86 mg 35%
24 Nuts, brazilnuts, raw Nut and Seed Products 3.82 mg 35%
25 Beans, Dry, Medium Red (0% moisture) Legumes and Legume Products 3.82 mg 35%
26 Beans, Dry, Medium Red (0% moisture) Legumes and Legume Products 3.82 mg 35%
27 Cheese, monterey jack, solid Dairy and Egg Products 3.79 mg 34%
28 Flour, soy, full-fat Legumes and Legume Products 3.75 mg 34%
29 Beans, Dry, Brown (0% moisture) Legumes and Legume Products 3.71 mg 34%
30 Beans, Dry, Brown (0% moisture) Legumes and Legume Products 3.71 mg 34%
31 Flour, coconut Nut and Seed Products 3.70 mg 34%
32 Cheese, cheddar Dairy and Egg Products 3.67 mg 33%
33 Blackeye pea, dry Legumes and Legume Products 3.65 mg 33%
34 Cheese, mozzarella, low moisture, part-skim Dairy and Egg Products 3.62 mg 33%
35 Cheese, cotija, solid Dairy and Egg Products 3.60 mg 33%
36 Flour, spelt, whole grain Cereal Grains and Pasta 3.59 mg 33%
37 Beans, Dry, Small White (0% moisture) Legumes and Legume Products 3.54 mg 32%
38 Beans, Dry, Small White (0% moisture) Legumes and Legume Products 3.54 mg 32%
39 Cheese, oaxaca, solid Dairy and Egg Products 3.51 mg 32%
40 Beans, Dry, Tan (0% moisture) Legumes and Legume Products 3.50 mg 32%
41 Beans, Dry, Light Red Kidney (0% moisture) Legumes and Legume Products 3.50 mg 32%
42 Beans, Dry, Light Red Kidney (0% moisture) Legumes and Legume Products 3.50 mg 32%
43 Beans, Dry, Tan (0% moisture) Legumes and Legume Products 3.50 mg 32%
44 Beans, Dry, Great Northern (0% moisture) Legumes and Legume Products 3.45 mg 31%
45 Beans, Dry, Great Northern (0% moisture) Legumes and Legume Products 3.45 mg 31%
46 Beans, Dry, Pinto (0% moisture) Legumes and Legume Products 3.43 mg 31%
47 Beans, Dry, Pinto (0% moisture) Legumes and Legume Products 3.43 mg 31%
48 Beans, Dry, Flor de Mayo (0% moisture) Legumes and Legume Products 3.42 mg 31%
49 Beans, Dry, Flor de Mayo (0% moisture) Legumes and Legume Products 3.42 mg 31%
50 Beans, Dry, Black (0% moisture) Legumes and Legume Products 3.37 mg 31%

Related nutrients

Calcium Iron Magnesium Phosphorus Potassium Sodium Copper Manganese Selenium

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