Select a nutrient to rank.

Choose a food group.

Highest or Lowest?
Serving Size

Sort by Nutrient Ratios

Sort 1700 common foods or all 8000+?
(8000+ = more food groupings)
Exclude Spices and Herbs?
||
|| Feedback

200 Vegetarian Foods Highest in Zinc

Please note: The Vegetarian label does not include snacks, baked goods, and oils. It is a general label and may include some animal foods. Please use your own judgement.

Ranked by a common serving size.
15mg Zinc = 100% DV
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

See more about daily values.

Feedback
  1. Dried Agar Seaweed
    5.8mg (39% DV) in 100 grams
  2. Canned Baked Beans
    5.8mg (39% DV) in 1 cup
  3. Natto
    5.3mg (35% DV) in 1 cup
  4. Canned Chili with Beans
    5.1mg (34% DV) in 1 cup
  5. Toasted Wheat Germ
    4.7mg (32% DV) in 1 oz
  6. Milk and Soy Chocolate Drink
    4.5mg (30% DV) in 8 fl oz
  7. Dry-Roasted Soybeans
    4.4mg (30% DV) in 1 cup
  8. Adzuki Beans
    4.1mg (27% DV) in 1 cup
  9. Firm Tofu (Raw)
    4mg (26% DV) in 1 cup
  10. Queso Blanco
    3.6mg (24% DV) in 1 cup, crumbled
  11. Monterey Cheese
    3.4mg (23% DV) in 1 cup, shredded
  12. Kamut Cooked
    3.2mg (21% DV) in 1 cup
  13. Queso Fresco
    3.1mg (21% DV) in 1 cup, crumbled
  14. Millet Flour
    3.1mg (21% DV) in 1 cup
  15. Seeds watermelon seed kernels dried
    2.9mg (19% DV) in 1 oz
  16. Hemp Seeds
    2.8mg (19% DV) in 1oz
  17. Cooked Teff
    2.8mg (19% DV) in 1 cup
  18. Lentils (Cooked)
    2.5mg (17% DV) in 1 cup
  19. Chickpeas (Garbanzo Beans) (Cooked)
    2.5mg (17% DV) in 1 cup
  20. Cooked Large White Beans
    2.5mg (16% DV) in 1 cup
  21. Cooked Spelt
    2.4mg (16% DV) in 1 cup
  22. Dulce de Leche
    2.4mg (16% DV) in 1 cup
  23. Non-Fat Yogurt
    2.4mg (16% DV) in 1 cup (8 fl oz)
  24. Low-Fat Milk 2%
    2.3mg (16% DV) in 16oz glass
  25. Cooked Oatmeal
    2.3mg (16% DV) in 1 cup
  26. Dried Pumpkin and Squash Seeds
    2.2mg (15% DV) in 1 oz
  27. Black-Eyed Peas (Cowpeas)
    2.2mg (15% DV) in 1 cup
  28. Cooked Wild Rice
    2.2mg (15% DV) in 1 cup
  29. Low-Fat Yogurt
    2.2mg (15% DV) in 1 cup (8 fl oz)
  30. Roasted Squash and Pumpkin Seeds (Unsalted)
    2.2mg (14% DV) in 1 oz
  31. Roasted Squash and Pumpkin Seeds (Salted)
    2.2mg (14% DV) in 1 oz
  32. Edamame
    2.1mg (14% DV) in 1 cup
  33. Cooked Amaranth
    2.1mg (14% DV) in 1 cup
  34. Stirfried Soybean Sprouts
    2.1mg (14% DV) in 100 grams
  35. Skim Milk
    2.1mg (14% DV) in 16oz glass
  36. Low-Fat Milk 1%
    2.1mg (14% DV) in 16oz glass
  37. Nonfat Vanilla Yogurt
    2mg (14% DV) in 1 cup (8 fl oz)
  38. Sesame Seeds (Toasted)
    2mg (14% DV) in 1 oz
  39. Cranberry Beans (Roman Beans)
    2mg (13% DV) in 1 cup
  40. Canned Navy Beans
    2mg (13% DV) in 1 cup
  41. Quinoa Cooked
    2mg (13% DV) in 1 cup
  42. Tofu Prepared with Calcium
    2mg (13% DV) in 1 cup
  43. Boiled Soybeans (Edamame)
    2mg (13% DV) in 1 cup
  44. Whole Grain Sorghum Flour
    2mg (13% DV) in 1 cup
  45. Split Peas
    2mg (13% DV) in 1 cup
  46. Cooked Small White Beans
    2mg (13% DV) in 1 cup
  47. Cooked Shiitake Mushrooms
    1.9mg (13% DV) in 1 cup pieces
  48. Black Beans
    1.9mg (13% DV) in 1 cup
  49. Nonfat Chocolate Yogurt
    1.9mg (13% DV) in 1 container (6 oz)
  50. Cooked Green Peas
    1.9mg (13% DV) in 1 cup
  51. Cooked Red Kidney Beans
    1.9mg (13% DV) in 1 cup
  52. Tempeh
    1.9mg (13% DV) in 1 cup
  53. Navy Beans
    1.9mg (13% DV) in 1 cup
  54. High Fat Milk (3.7% Fat)
    1.9mg (12% DV) in 16oz glass
  55. Baked Beans
    1.8mg (12% DV) in 1 cup
  56. Pine Nuts (Dried)
    1.8mg (12% DV) in 1 oz (167 kernels)
  57. Low Fat Fruit Yogurt (With Vitamin D)
    1.8mg (12% DV) in 1 cup (8 fl oz)
  58. Whole Milk
    1.8mg (12% DV) in 16oz glass
  59. Peas
    1.8mg (12% DV) in 1 cup
  60. Canned Refried Beans
    1.8mg (12% DV) in 1 cup
  61. Lima Beans
    1.8mg (12% DV) in 1 cup
  62. Kidney Beans
    1.8mg (12% DV) in 1 cup
  63. Canned Hominy
    1.7mg (12% DV) in 1 cup
  64. Broad Beans (Fava)
    1.7mg (11% DV) in 1 cup
  65. Cooked Blackeyed Peas
    1.7mg (11% DV) in 1 cup
  66. Mung Beans (Cooked)
    1.7mg (11% DV) in 1 cup
  67. Shredded Coconut Meat
    1.7mg (11% DV) in 1 cup, shredded
  68. Palm Hearts (Canned)
    1.7mg (11% DV) in 1 cup
  69. Pinto Beans (Cooked)
    1.7mg (11% DV) in 1 cup
  70. Lowfat Ricotta
    1.7mg (11% DV) in 1/2 cup
  71. Bamboo Shoots
    1.7mg (11% DV) in 1 cup (1/2 Inch slices)
  72. Cashews (Raw)
    1.6mg (11% DV) in 1 oz
  73. Cooked Green Soybeans
    1.6mg (11% DV) in 1 cup
  74. Cooked Lentil Sprouts
    1.6mg (11% DV) in 100 grams
  75. Dry-Roasted Cashews
    1.6mg (11% DV) in 1 oz
  76. Canned Lima Beans
    1.6mg (11% DV) in 1 cup
  77. Canned Red Kidney Beans
    1.6mg (11% DV) in 1 cup
  78. Cooked Millet
    1.6mg (11% DV) in 1 cup
  79. Tempeh cooked
    1.6mg (10% DV) in 100 grams
  80. Whole Wheat Pasta
    1.6mg (10% DV) in 1 cup spaghetti not packed
  81. Canned Mature (White) Lima Beans
    1.6mg (10% DV) in 1 cup
  82. California Avocados
    1.6mg (10% DV) in 1 cup, pureed
  83. Great Northern Beans
    1.6mg (10% DV) in 1 cup
  84. California Red Kidney Beans
    1.5mg (10% DV) in 1 cup
  85. Oil Roasted Cashews
    1.5mg (10% DV) in 1 oz (18 kernels)
  86. Sweetened Vanilla Almond Milk
    1.5mg (10% DV) in 8 fl oz
  87. Chocolate Almond Milk
    1.5mg (10% DV) in 8 fl oz
  88. Dry Roasted Sunflower Seeds
    1.5mg (10% DV) in 1 oz
  89. Dry Roasted Sunflower Seeds (With Salt)
    1.5mg (10% DV) in 1 oz
  90. Citronella (Lemon Grass)
    1.5mg (10% DV) in 1 cup
  91. Mungo Beans (Cooked)
    1.5mg (10% DV) in 1 cup
  92. Cashew Butter
    1.5mg (10% DV) in 1 oz
  93. Plain Yogurt
    1.4mg (10% DV) in 1 cup (8 fl oz)
  94. Dry Roasted Pecans
    1.4mg (10% DV) in 1 oz
  95. Ricotta Cheese
    1.4mg (10% DV) in 1/2 cup
  96. Safflower Seeds
    1.4mg (10% DV) in 1 oz
  97. Cooked Long-Grain Brown Rice
    1.4mg (10% DV) in 1 cup
  98. Black Turtle Beans
    1.4mg (9% DV) in 1 cup
  99. Dried Sunflower Seeds
    1.4mg (9% DV) in 1 oz
  100. Cooked Spinach
    1.4mg (9% DV) in 1 cup
  101. Cooked White Button Mushrooms
    1.4mg (9% DV) in 1 cup pieces
  102. Cooked Lima Beans
    1.3mg (9% DV) in 1 cup
  103. Morel Mushrooms
    1.3mg (9% DV) in 1 cup
  104. Sesame Butter (Tahini)
    1.3mg (9% DV) in 1 oz
  105. Chia Seeds
    1.3mg (9% DV) in 1 oz
  106. Pecans
    1.3mg (9% DV) in 1 oz (19 halves)
  107. Cooked Pearled Barley
    1.3mg (9% DV) in 1 cup
  108. Avocados
    1.3mg (9% DV) in 1 avocado, NS as to Florida or California
  109. Coconut Milk
    1.3mg (8% DV) in 1 cup
  110. Pea Sprouts
    1.3mg (8% DV) in 1 cup
  111. Swiss Cheese
    1.2mg (8% DV) in 1 oz
  112. Flax Seeds
    1.2mg (8% DV) in 1oz
  113. Canned Straw Mushrooms
    1.2mg (8% DV) in 1 cup
  114. Dried Pine Nuts
    1.2mg (8% DV) in 1 oz
  115. Unsweetened Soymilk
    1.2mg (8% DV) in 16oz glass
  116. Succotash
    1.2mg (8% DV) in 1 cup
  117. Cooked Brown Rice
    1.2mg (8% DV) in 1 cup
  118. Lowfat Greek Yogurt
    1.2mg (8% DV) in 1 container (7 oz)
  119. Baked Red Potatoes
    1.2mg (8% DV) in 1 potato large (3 Inch to 4-1/4 Inch dia.
  120. Grated Parmesan
    1.2mg (8% DV) in 1 oz
  121. Low-Moisture Dried Apricots
    1.2mg (8% DV) in 1 cup
  122. Canned Kidney Beans
    1.2mg (8% DV) in 1 cup
  123. Eggnog
    1.2mg (8% DV) in 1 cup
  124. Lentil Sprouts
    1.2mg (8% DV) in 1 cup
  125. Cooked Oatbran
    1.2mg (8% DV) in 1 cup
  126. Brazilnuts
    1.2mg (8% DV) in 1 oz (6 kernels)
  127. Dry-Roasted Peanuts (Salted)
    1.2mg (8% DV) in 1 oz
  128. Oyster Mushrooms
    1.1mg (8% DV) in 1 large
  129. Canned Mushrooms
    1.1mg (7% DV) in 1 cup
  130. Horned Melon (Kiwano)
    1.1mg (7% DV) in 1 cup
  131. Gouda Cheese
    1.1mg (7% DV) in 1 oz
  132. Gruyere Cheese
    1.1mg (7% DV) in 1 oz
  133. Fatfree Swiss Cheese
    1.1mg (7% DV) in 1 serving
  134. Asparagus (Cooked)
    1.1mg (7% DV) in 1 cup
  135. Dehydrated Milk
    1.1mg (7% DV) in 1/4 cup
  136. Whey Acid Fluid
    1.1mg (7% DV) in 1 cup
  137. Sharp Cheddar Cheese
    1mg (7% DV) in 1 slice (1 oz)
  138. Firm Tofu
    1mg (7% DV) in 1/2 cup
  139. Egg Noodles (Cooked)
    1mg (7% DV) in 1 cup
  140. Bulgur
    1mg (7% DV) in 1 cup
  141. Cooked Escarole
    1mg (7% DV) in 1 cup
  142. Cheddar Cheese
    1mg (7% DV) in 1 oz
  143. Lowfat Buttermilk
    1mg (7% DV) in 1 cup
  144. Mozzarella (Hard and Lowfat)
    1mg (7% DV) in 1 oz
  145. Roasted Buckwheat Groats
    1mg (7% DV) in 1 cup
  146. Spinach Egg Noodles (Cooked)
    1mg (7% DV) in 1 cup
  147. Tilsit Cheese
    1mg (7% DV) in 1 oz
  148. Queso Chihuahua
    1mg (7% DV) in 1 oz
  149. Prunes (Low-Moisture)
    1mg (7% DV) in 1 cup
  150. Rowal
    1mg (7% DV) in 1 cup
  151. Cooked Soybean Sprouts
    1mg (7% DV) in 1 cup
  152. Lowfat Chocolate Milk
    1mg (7% DV) in 1 cup
  153. Tofu extra firm prepared with nigari
    1mg (6% DV) in 1/5 block
  154. Canned Asparagus
    1mg (6% DV) in 1 cup
  155. Crimini Mushrooms
    1mg (6% DV) in 1 cup whole
  156. Crimini Mushrooms (Exposed to Sunlight or UV)
    1mg (6% DV) in 1 cup whole
  157. Black Walnuts (Dried)
    1mg (6% DV) in 1 oz
  158. Bitter Melon (Cooked)
    1mg (6% DV) in 1 cup (1/2 Inch pieces)
  159. Dry Roasted Almonds
    0.9mg (6% DV) in 1 oz (22 whole kernels)
  160. Wild Blueberries (Frozen)
    0.9mg (6% DV) in 1 cup, frozen
  161. Buttermilk
    0.9mg (6% DV) in 1 cup
  162. Raw Peanuts
    0.9mg (6% DV) in 1 oz
  163. Florida Avocados
    0.9mg (6% DV) in 1 cup, pureed
  164. Provolone Cheese
    0.9mg (6% DV) in 1 oz
  165. Low Fat Provolone
    0.9mg (6% DV) in 1 oz
  166. Dried Peaches (Low-Moisture)
    0.9mg (6% DV) in 1 cup
  167. Canned Tomato Puree
    0.9mg (6% DV) in 1 cup
  168. Peanut Butter (Chunk Style)
    0.9mg (6% DV) in 2 tbsp
  169. Butternuts (Dried)
    0.9mg (6% DV) in 1 oz
  170. Almonds
    0.9mg (6% DV) in 1 oz (23 whole kernels)
  171. Nonfat Greek Yogurt
    0.9mg (6% DV) in 1 container
  172. Veggie Burgers
    0.9mg (6% DV) in 1 pattie
  173. Gluten Free Corn Noodles (Cooked)
    0.9mg (6% DV) in 1 cup
  174. American Cheese Spread
    0.9mg (6% DV) in 1 slice
  175. Low-Sodium Cheddar Cheese
    0.9mg (6% DV) in 1 oz
  176. Walnuts
    0.9mg (6% DV) in 1 oz (14 halves)
  177. Colby Cheese
    0.9mg (6% DV) in 1 oz
  178. Peanut Butter (Smooth)
    0.9mg (6% DV) in 2 tbsp
  179. Bamboo Shoots (Canned)
    0.9mg (6% DV) in 1 cup (1/8 Inch slices)
  180. Mammy Apple
    0.8mg (6% DV) in 1 fruit without refuse
  181. Mexican Blend Cheese
    0.8mg (6% DV) in 1/4 cup shredded
  182. Dried Pilinuts
    0.8mg (6% DV) in 1 oz (15 kernels)
  183. Fiddlehead Ferns
    0.8mg (6% DV) in 100 grams
  184. Mozzarella
    0.8mg (6% DV) in 1 oz
  185. Fortified Chocolate Soymilk
    0.8mg (6% DV) in 1 cup
  186. Soybean Sprouts
    0.8mg (5% DV) in 1 cup
  187. Feta Cheese
    0.8mg (5% DV) in 1 oz
  188. Unsalted Peanut Butter (Smooth)
    0.8mg (5% DV) in 2 tbsp
  189. Portabellas (Exposed to Sunlight or UV)
    0.8mg (5% DV) in 1 cup sliced
  190. Dry Roasted Peanuts
    0.8mg (5% DV) in 1 oz
  191. Parsnips
    0.8mg (5% DV) in 1 cup slices
  192. Mozzarella (Lowfat)
    0.8mg (5% DV) in 1 oz
  193. Cooked Podded Peas
    0.8mg (5% DV) in 1 cup
  194. Grated Parmesan (Hard)
    0.8mg (5% DV) in 1 oz
  195. Nonfat American Cheese
    0.8mg (5% DV) in 1 serving
  196. Cooked Long-Grain White Rice
    0.8mg (5% DV) in 1 cup
  197. Soft Tofu
    0.8mg (5% DV) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  198. Blackberries
    0.8mg (5% DV) in 1 cup
  199. Arrowroot
    0.8mg (5% DV) in 1 cup, sliced
  200. Blue Cheese
    0.8mg (5% DV) in 1 oz