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, faster wound healing, and possibly reduced duration of symptoms of the common cold. 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, as 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 the zinc content of 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 the 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, 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
Zinc per 3/4 Cup | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
19mg (170% DV) | 64mg (585% DV) | 33mg (300% DV) |
See the ranking of 200 breakfast cereals high in zinc.
#2: Toasted Wheat Germ
Zinc per Oz | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
5mg (43% DV) | 17mg (152% DV) | 9mg (79% DV) |

#3: Firm Tofu
Zinc per Cup | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
4mg (36% DV) | 2mg (14% DV) | 2mg (20% DV) |

#4: Hemp Seeds
Zinc per Oz | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
3mg (26% DV) | 10mg (90% DV) | 4mg (33% DV) |
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.

#5: Lentils
Zinc per Cup | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
3mg (23% DV) | 1mg (12% DV) | 2mg (20% DV) |
See the nutrient ranking of all beans and lentils high in zinc.

#6: Low-Fat Yogurt
Zinc per Cup | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
2mg (22% DV) | 1mg (9% DV) | 3mg (31% DV) |
See all dairy foods high in zinc.

#7: Oatmeal
Zinc per Cup | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
2mg (21% DV) | 1mg (9% DV) | 3mg (26% DV) |

#8: Wild Rice
Zinc per Cup | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
2mg (20% DV) | 1mg (12% DV) | 3mg (24% DV) |
- 13% DV zinc in 1 cup of brown rice
See the nutrient ranking of grains high in zinc.
#9: Seeds (Squash and Pumpkin Seeds)
Zinc per 1oz Handful | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
2mg (20% DV) | 8mg (69% DV) | 3mg (24% DV) |

#10: Milk
Zinc per 16oz Glass | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
2mg (19% DV) | 0mg (4% DV) | 2mg (18% DV) |

#11: Quinoa
Zinc per Cup | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
2mg (18% DV) | 1mg (10% DV) | 2mg (17% DV) |

#12: Shiitake Mushrooms
Zinc per Cup Cooked | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
2mg (18% DV) | 1mg (12% DV) | 5mg (43% DV) |

#13: Black Beans (Frijoles Negros)
Zinc per Cup | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
2mg (18% DV) | 1mg (10% DV) | 2mg (15% DV) |

#14: Green Peas
Zinc per Cup Cooked | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
2mg (17% DV) | 1mg (11% DV) | 3mg (26% DV) |

#15: Spinach
Zinc per Cup Cooked | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
1mg (12% DV) | 1mg (7% DV) | 7mg (60% DV) |

#16: White Button Mushrooms
Zinc per Cup Cooked | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
1mg (12% DV) | 1mg (8% DV) | 6mg (56% DV) |

#17: Lima Beans
Zinc per Cup Cooked | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
1mg (12% DV) | 1mg (7% DV) | 1mg (12% DV) |

#18: Chia Seeds
Zinc per oz(~2 Tblsp) | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
1mg (12% DV) | 5mg (42% DV) | 2mg (17% DV) |

#19: Pecans
Zinc per Oz | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
1mg (12% DV) | 5mg (41% DV) | 1mg (12% DV) |
#20: Avocados
Zinc per Avocado | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
1mg (12% DV) | 1mg (6% DV) | 1mg (7% DV) |

#21: Swiss Cheese
Zinc per Oz | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
1mg (11% DV) | 4mg (40% DV) | 2mg (20% DV) |

#22: Flax Seeds
Zinc per Oz | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
1mg (11% DV) | 4mg (39% DV) | 2mg (15% DV) |

#23: Asparagus
Zinc per Cup Cooked | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
1mg (10% DV) | 1mg (5% DV) | 5mg (50% DV) |
See All 200 Vegetarian Foods High in Zinc

From the Nutrient Ranking Tool
- Foods High in Zinc
- Foods Low in Zinc
- Vegetables High in Zinc
- Fruits High in Zinc
- Vegetarian Foods High in Zinc
- Nuts High in Zinc
- Grains High in Zinc
- Beans High in Zinc
- Dairy High in Zinc
- Breakfast Cereals High in Zinc
- Fast Foods High in Zinc
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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