23 High Zinc Foods for Vegans and Vegetarians

Zinc is an essential nutrient required by the body for creating over 300 enzymes, and it is the most abundant metal in the body after iron.

Health benefits of zinc include enhanced immune function, reductions of the common cold, and faster wound healing. Beyond this, zinc is vital for the proper functioning of the human body in general.

Zinc deficiency can lead to hair loss, impotence, diarrhea, delayed wound healing, abnormal taste, and mental fatigue.

Vegans and vegetarians need to be especially aware of zinc since zinc availability is lower in plant foods than animal foods. Further, the amount of zinc found in vegetables and other plant foods can vary greatly depending on how much zinc is in the soil where they were grown.

Do phytates harm zinc absorption?

While phytates, which are present in whole-grain breads, cereals, and legumes, do somewhat inhibit absorption of zinc, these foods are still a good source of zinc. Vegans and vegetarians should be aware of this and aim to consume 200% of the DV to compensate for the bioavailability of zinc.

Vegan and vegetarian sources of zinc include fortified cereals, wheat germ, tofu, hemp seeds, lentils, yogurt, oatmeal, wild rice, squash seeds, and milk. The daily value for zinc is 11mg per day.

Below are 23 vegan and vegetarians foods high in zinc, for more, see the articles on high zinc nuts, high zinc fruits, and high zinc vegetables. You can also create your own list using the nutrient ranking of over 200 vegetarian foods high in zinc.

List of Vegetarian Zinc Foods

1 Fortified Cereals

• 170% DV (19mg) zinc per 3/4 cup
• Calories: 90 | Weight: 29g (1oz)

See the ranking of 200 breakfast cereals high in zinc.

Nutrition Facts for Ralston Enriched Bran Flakes.

2 Toasted Wheat Germ

• 43% DV (5mg) zinc per oz
• Calories: 108 | Weight: 28g (1oz)

Nutrition Facts for Toasted Wheat Germ.

3 Firm Tofu

• 36% DV (4mg) zinc per cup
• Calories: 363 | Weight: 252g (8.9oz)

Nutrition Facts for Firm Tofu.

4 Hemp Seeds

• 26% DV (3mg) zinc per oz
• Calories: 157 | Weight: 28g (1oz)

Not sure how to use hemp seeds? Sprinkle them on top of cereal, salads, or oatmeal.
See the top 10 nuts and seeds high in zinc.

Nutrition Facts for Hemp Seeds.

5 Lentils

• 23% DV (3mg) zinc per cup
• Calories: 230 | Weight: 198g (7oz)

See the nutrient ranking of all beans and lentils high in zinc.

Nutrition Facts for Lentils (cooked).

6 Low-Fat Yogurt

• 22% DV (2mg) zinc per cup
• Calories: 137 | Weight: 245g (8.6oz)

See all dairy foods high in zinc.

Nutrition Facts for Non-fat Yogurt.

7 Oatmeal

• 21% DV (2mg) zinc per cup
• Calories: 166 | Weight: 234g (8.3oz)

Nutrition Facts for Cooked Oatmeal.

8 Wild Rice

• 20% DV (2mg) zinc per cup
• Calories: 166 | Weight: 164g (5.8oz)

-13% DV zinc in 1 cup of brown rice.
See the nutrient ranking of grains high in zinc.

Nutrition Facts for Cooked Wild Rice.

9 Seeds (Squash and Pumpkin Seeds)

• 20% DV (2mg) zinc per 1oz handful
• Calories: 163 | Weight: 28g (1oz)

Nutrition Facts for Roasted Squash And Pumpkin Seeds (unsalted).

10 Milk

• 19% DV (2mg) zinc per 16oz glass
• Calories: 205 | Weight: 488g (17.2oz)

Nutrition Facts for Low-fat Milk 1%.

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11 Quinoa

• 18% DV (2mg) zinc per cup
• Calories: 222 | Weight: 185g (6.5oz)

Nutrition Facts for Quinoa Cooked.

12 Shiitake Mushrooms

• 18% DV (2mg) zinc per cup cooked
• Calories: 81 | Weight: 145g (5.1oz)

Nutrition Facts for Cooked Shiitake Mushrooms.

13 Black Beans (Frijoles Negros)

• 18% DV (2mg) zinc per cup
• Calories: 227 | Weight: 172g (6.1oz)

Nutrition Facts for Black Beans.

14 Green Peas

• 17% DV (2mg) zinc per cup cooked
• Calories: 134 | Weight: 160g (5.6oz)

See the top 10 vegetables high in zinc.

Nutrition Facts for Cooked Green Peas.

15 Spinach

• 12% DV (1mg) zinc per cup cooked
• Calories: 41 | Weight: 180g (6.3oz)

Nutrition Facts for Cooked Spinach.

16 White Button Mushrooms

• 12% DV (1mg) zinc per cup cooked
• Calories: 44 | Weight: 156g (5.5oz)

Nutrition Facts for Cooked White Button Mushrooms.

17 Lima Beans

• 12% DV (1mg) zinc per cup cooked
• Calories: 209 | Weight: 170g (6oz)

Nutrition Facts for Cooked Lima Beans.

18 Chia Seeds

• 12% DV (1mg) zinc per oz (~2 tblsp)
• Calories: 138 | Weight: 28g (1oz)

Nutrition Facts for Chia Seeds.

19 Pecans

• 12% DV (1mg) zinc per oz
• Calories: 196 | Weight: 28g (1oz)

Nutrition Facts for Pecans.

20 Avocados

• 12% DV (1mg) zinc per avocado
• Calories: 322 | Weight: 201g (7.1oz)

Nutrition Facts for Avocados.

21 Swiss Cheese

• 11% DV (1mg) zinc per oz
• Calories: 112 | Weight: 28g (1oz)

Nutrition Facts for Swiss Cheese.

22 Flax Seeds

• 11% DV (1mg) zinc per oz
• Calories: 152 | Weight: 28g (1oz)

Nutrition Facts for Flax Seeds.

23 Asparagus

• 10% DV (1mg) zinc per cup cooked
• Calories: 40 | Weight: 180g (6.3oz)

Nutrition Facts for Asparagus (cooked).

See All 200 Vegetarian Foods High in Zinc