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 in 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 daily value (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 (DV) 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

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.
Zinc per Oz | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
5mg (43% DV) | 17mg (152% DV) | 9mg (79% DV) |

Zinc per Cup | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
4mg (36% DV) | 2mg (14% DV) | 2mg (20% DV) |

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.

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.

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.

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

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.
Zinc per 1oz Handful | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
2mg (20% DV) | 8mg (69% DV) | 3mg (24% DV) |

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

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

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

Zinc per Cup | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
2mg (18% DV) | 1mg (10% DV) | 2mg (15% DV) |

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

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

Zinc per Cup Cooked | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
1mg (12% DV) | 1mg (8% DV) | 6mg (56% DV) |

Zinc per Cup Cooked | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
1mg (12% DV) | 1mg (7% DV) | 1mg (12% DV) |

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

Zinc per Oz | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
1mg (12% DV) | 5mg (41% DV) | 1mg (12% DV) |
Zinc per Avocado | Zinc per 100g | Zinc per 200 Calories |
---|---|---|
1mg (12% DV) | 1mg (6% DV) | 1mg (7% DV) |

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

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

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

About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:- Daily Value (%DV) - The %DV is a general guideline for everyone and accounts for absorption factors. It is the most common target in the U.S. and is the target on the nutrition labels of most products. It is set by the U.S. FDA.
- Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) is a customized target accounting for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
- Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
See the Guide to Recommended Daily Intakes for more information.
Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.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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