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Foods with Zinc for Vegetarians

Search the entire U.S. vegetarian food database:

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  See also Healthy Heart Diet


Food NameCaloriesZinc
Spices, allspice, ground2631.01
Spices, anise seed3375.30
Spices, basil, dried2337.10
Spices, bay leaf3133.70
Spices, caraway seed3335.50
Spices, cardamom3117.47
Spices, celery seed3926.93
Spices, chervil, dried2378.80
Spices, chili powder2824.30
Spices, cinnamon, ground2471.83
Spices, cloves, ground2742.32
Spices, coriander leaf, dried2794.72
Spices, coriander seed2984.70
Spices, cumin seed3754.80
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  • Nutrition data are calculated per 100 g (3.5 oz) of edible food weight unless otherwise noted.
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  • Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.









Zinc in Vegetarian Diet

Animal products provide most of the zinc in US diets. Iron and zinc are currently the trace minerals of greatest concern when considering the nutrition of vegetarian diets.
The bioavailability of dietary iron and zinc can be reduced considerably by the phytic acid and possibly other constituents of some plant foods. With elimination of meat and increased intake of phytate-containing legumes and whole grains, the absorption of both iron and zinc is significantly lower in vegetarians. Zinc is best absorbed when taken with a meal that contains protein.

Zinc is necessary for many biochemical reactions and also helps the immune system function properly. Sources of zinc for vegetarians and vegans include many types of beans (white beans, kidney beans, and chickpeas), zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds.

The recommended daily intake of zinc is 11 mg for adult male and 8 mg for adult female.

Zinc Food Sources for Vegetarians

This unique zinc foods database for vegetarians contains only non-animal food sources. Lacto-ovo vegetarians can use our comprehensive Zinc Content of Foods database to find additional sources of zinc from eggs and dairy products.

In addition to zinc data, we provide the macronutrient data for each food listed in this vegetarian food database. To display the hidden nutrient data, click on the appropriate checkboxes in list above.

 

See also our Vegetarian Diet-Related Web Apps.

Vegetables High in Zinc for Vegetarian Diet

Vegetables are in raw form. Zinc content sorted high to low per 100 grams of edible food portion.



Zinc (mg)
Vegetables High in Zinc (100 g)

2.7
Fireweed, leaves

2.2
Lemon grass (citronella)

2.0
Mushrooms, morel

2.0
Seaweed, irishmoss

1.6
Wasabi, root

1.5
Lentils, sprouted

1.4
Winged bean tuber

1.3
Winged bean leaves

1.2
Peas, green

1.2
Seaweed, kelp

1.2
Soybeans, mature seeds, sprouted

1.2
Garlic

1.2
Eppaw

1.1
Mushrooms, brown, Italian, or Crimini

1.1
Epazote

1.1
Bamboo shoots

1.1
Seaweed, laver

1.1
Peas, mature seeds, sprouted

1.0
Pigeonpeas, immature seeds

1.0
Mushrooms, shiitake

1.0
Cowpeas (blackeyes), immature seeds

1.0
Beans, fava, in pod

1.0
Soybeans, green

0.9
Alfalfa seeds, sprouted

0.9
Amaranth leaves

0.9
Beans, navy, mature seeds, sprouted

0.8
Squash, zucchini, baby

0.8
Fiddlehead ferns

0.8
Balsam-pear (bitter gourd), pods


Zinc (mg)
Vegetables High in Zinc (100 g)

0.8
Jute, potherb

0.8
Endive

0.8
Lima beans, immature seeds

0.8
Mushrooms, oyster

0.8
Broccoli raab

0.8
Mushrooms, maitake

0.7
Chayote, fruit

0.7
Chrysanthemum, garland

0.7
Chrysanthemum leaves

0.7
Mushrooms, Chanterelle

0.7
Gourd, white-flowered (calabash)

0.7
Grape leaves

0.7
Jew's ear, (pepeao)

0.7
Mushrooms, enoki

0.6
Cauliflower, green

0.6
Arrowroot

0.6
Radicchio

0.6
Succotash, (corn and limas)

0.6
Waxgourd, (chinese preserving melon)

0.6
Drumstick leaves

0.6
Parsnips

0.6
Cornsalad

0.6
Broadbeans, immature seeds

0.6
Okra

0.6
Seaweed, agar

0.6
Chives

0.6
Radish seeds, sprouted

0.6
Kale

0.5
Asparagus

0.5
Mushrooms, portabella, exposed to ultraviolet light

0.5
Mushrooms, portabella


Zinc (mg)
Vegetables High in Zinc (100 g)

0.5
Spinach

0.5
Onions, welsh

0.5
Mushrooms, white

0.5
Taro shoots

0.5
Beans, pinto, mature seeds, sprouted

0.5
Waterchestnuts, chinese, (matai)

0.5
Yautia (tannier)

0.5
Coriander (cilantro) leaves

0.5
Artichokes, (globe or french)

0.5
Arugula

0.5
Corn, sweet, yellow

0.5
Corn, sweet, white

0.5
Drumstick pods

0.4
Lambsquarters

0.4
Vinespinach, (basella)

0.4
Chicory greens

0.4
Brussels sprouts

0.4
Mung beans, mature seeds, sprouted

0.4
Dandelion greens

0.4
Broccoli

0.4
Taro leaves

0.4
Broccoli, stalks

0.4
Shallots

0.4
Beans, kidney, mature seeds, sprouted

0.4
Broccoli, leaves

0.4
Broccoli, flower clusters

0.4
Lotus root

0.4
Onions, spring or scallions (includes tops and bulb)

0.4
Winged beans, immature seeds

0.4
Salsify, (vegetable oyster)

0.4
Beet greens


Zinc (mg)
Vegetables High in Zinc (100 g)

0.4
New Zealand spinach

0.4
Seaweed, wakame

0.4
Yardlong bean

0.4
Hyacinth-beans, immature seeds

0.4
Kale, scotch

0.4
Chard, swiss

0.4
Potatoes, skin

0.4
Beets

0.3
Ginger root

0.3
Cowpeas, young pods with seeds

0.3
Cassava

0.3
Chicory roots

0.3
Celeriac

0.3
Burdock root

0.3
Potatoes, red, flesh and skin

0.3
Squash, summer, zucchini, includes skin

0.3
Pumpkin

0.3
Peppers, hot chili, green

0.3
Peppers, hungarian

0.3
Sweet potato, unprepared

0.3
Balsam-pear (bitter gourd), leafy tips

0.3
Squash, summer, crookneck and straightneck

0.3
Potato, flesh and skin

0.3
Potatoes, white, flesh and skin

0.3
Squash, summer, scallop

0.3
Squash, summer, all varieties

0.3
Cowpeas, leafy tips

0.3
Potatoes, russet, flesh and skin

0.3
Tomatoes, yellow

0.3
Arrowhead

0.3
Radishes

Fruits Highest in Zinc

In general, fruits contain less zinc than vegetables. List of raw fruits with highest zinc content:



Zinc (mg)
Raw Fruits Highest in Zinc (100 g)

0.7
Avocados, California

0.6
Avocados, all commercial varieties

0.5
Blackberries

0.4
Rowal

0.4
Raspberries

0.4
Avocados, Florida

0.4
Pomegranates

0.3
Abiyuch

0.3
Durian or frozen

0.3
Currants, european black

0.3
Lemon peel

0.3
Orange peel

0.2
Currants, red and white

0.2
Guavas, common

0.2
Apricots

0.2
Sapote, mamey

0.2
Melons, cantaloupe

0.2
Kumquats

0.2
Nectarines

0.2
Peaches

0.2
Blueberries

0.2
Cherimoya

0.2
Bananas

0.2
Figs

0.1
Strawberries

0.1
Plantains

0.1
Kiwifruit, green

0.1
Jackfruit

0.1
Mulberries


Zinc (mg)
Raw Fruits Highest in Zinc (100 g)

0.1
Prickly pears

0.1
Carambola, (starfruit)

0.1
Pineapple, extra sweet variety

0.1
Breadfruit

0.1
Gooseberries

0.1
Pineapple, all varieties

0.1
Limes

0.1
Grapes, muscadine

0.1
Oranges, with peel

0.1
Elderberries

0.1
Persimmons, japanese

0.1
Mammy-apple, (mamey)

0.1
Watermelon

0.1
Sapodilla

0.1
Plums

0.1
Passion-fruit, (granadilla), purple

0.1
Rhubarb

0.1
Sugar-apples, (sweetsop)

0.1
Pears

0.1
Tamarinds

0.1
Soursop

0.1
Cherries, sour, red

0.1
Acerola juice

0.1
Acerola, (west indian cherry)

0.1
Kiwifruit, gold

0.1
Cranberries

0.1
Mangos

0.1
Melons, honeydew

0.1
Oranges, Florida

0.1
Pineapple, traditional varieties

0.1
Pears, bartlett
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