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 1–50 of 4,200 foods

#	Food	Category	Per 100 g	% DV
1	Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes	Breakfast Cereals	64.33 mg	585%
2	Incaparina, dry mix (corn and soy flours), unprepared	Breakfast Cereals	23.00 mg	209%
3	Beverages, nutritional shake mix, high protein, powder	Beverages	18.75 mg	170%
4	Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal	Breakfast Cereals	17.98 mg	163%
5	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds	Breakfast Cereals	17.87 mg	162%
6	Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon	Baby Foods	17.46 mg	159%
7	Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan	Beverages	17.31 mg	157%
8	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,	Beverages	17.29 mg	157%
9	Cereals ready-to-eat, RALSTON Corn Biscuits	Breakfast Cereals	17.13 mg	156%
10	Cereals ready-to-eat, wheat germ, toasted, plain	Breakfast Cereals	16.67 mg	152%
11	Cereals ready-to-eat, QUAKER, Christmas Crunch	Breakfast Cereals	16.36 mg	149%
12	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH	Breakfast Cereals	16.16 mg	147%
13	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	Breakfast Cereals	16.01 mg	146%
14	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES	Breakfast Cereals	15.56 mg	141%
15	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch	Breakfast Cereals	15.42 mg	140%
16	Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	Dairy and Egg Products	15.40 mg	140%
17	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Breakfast Cereals	15.30 mg	139%
18	Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP	Breakfast Cereals	15.29 mg	139%
19	Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH	Breakfast Cereals	15.29 mg	139%
20	Peanut butter, chunky, vitamin and mineral fortified	Legumes and Legume Products	15.10 mg	137%
21	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Breakfast Cereals	14.68 mg	133%
22	Peanut butter, smooth, vitamin and mineral fortified	Legumes and Legume Products	14.40 mg	131%
23	Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat	Baby Foods	14.15 mg	129%
24	Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES	Breakfast Cereals	13.94 mg	127%
25	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ	Breakfast Cereals	13.88 mg	126%
26	Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal	Breakfast Cereals	13.82 mg	126%
27	Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE	Breakfast Cereals	13.78 mg	125%
28	Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain	Breakfast Cereals	13.78 mg	125%
29	Beverages, OVALTINE, Classic Malt powder	Beverages	13.64 mg	124%
30	Beverages, chocolate powder, no sugar added	Beverages	13.64 mg	124%
31	Beverages, OVALTINE, chocolate malt powder	Beverages	13.64 mg	124%
32	Beverages, rich chocolate, powder	Beverages	13.64 mg	124%
33	Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar	Snacks	13.57 mg	123%
34	Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal	Breakfast Cereals	13.47 mg	122%
35	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Breakfast Cereals	13.40 mg	122%
36	Cereals ready-to-eat, RALSTON TASTEEOS	Breakfast Cereals	13.39 mg	122%
37	Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS	Breakfast Cereals	12.93 mg	118%
38	Cereals ready-to-eat, QUAKER, KING VITAMAN	Breakfast Cereals	12.71 mg	116%
39	Babyfood, cereal, oatmeal, dry fortified	Baby Foods	12.68 mg	115%
40	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Breakfast Cereals	12.50 mg	114%
41	Cereals ready-to-eat, MALT-O-MEAL, COLOSSAL CRUNCH	Breakfast Cereals	12.50 mg	114%
42	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Breakfast Cereals	12.50 mg	114%
43	Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS	Breakfast Cereals	12.50 mg	114%
44	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Breakfast Cereals	12.50 mg	114%
45	Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS	Breakfast Cereals	12.50 mg	114%
46	Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey	Breakfast Cereals	12.50 mg	114%
47	Babyfood, cereal, Oatmeal, dry, GERBER, SINGLE GRAIN, fortified	Baby Foods	12.33 mg	112%
48	Seeds, cottonseed meal, partially defatted (glandless)	Nut and Seed Products	12.32 mg	112%
49	Wheat germ, crude	Cereal Grains and Pasta	12.29 mg	112%
50	Agave, dried (Southwest)	American Indian/Alaska Native Foods	12.10 mg	110%

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Vegetarian foods high in Zinc (USDA SR Legacy)

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