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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 serving size.

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11mg Zinc = 100% DV
  1. 18.7mg (170% DV) in 1 serving (NLEA serving size = 0.75 cup)
  2. 15mg (136% DV) in 1 cup (1 NLEA serving)
  3. 15mg (136% DV) in 3/4 cup (1 NLEA serving)
  4. 15mg (136% DV) in 1 cup (1 NLEA serving)
  5. 15mg (136% DV) in 1 cup (1 NLEA serving)
  6. 15mg (136% DV) in 3/4 cup (1 NLEA serving)
  7. 7.5mg (68% DV) in 3/4 cup (1 NLEA serving)
  8. 7.5mg (68% DV) in 3 scoop
  9. 7.5mg (68% DV) in 1 cup (1 NLEA serving)
  10. 6.2mg (56% DV) in 1 cup
  11. 6mg (55% DV) in 1 (1/4) cup (1 NLEA serving)
  12. 5.8mg (53% DV) in 1 cup
  13. 5.8mg (52% DV) in 1 cup (1 NLEA serving)
  14. 5.6mg (51% DV) in 3/4 cup (1 NLEA serving)
  15. 5.4mg (49% DV) in 3/4 cup (1 NLEA serving)
  16. 5.3mg (48% DV) in 3/4 cup (1 NLEA serving)
  17. 5.2mg (48% DV) in 1 (1/4) cup (1 NLEA serving)
  18. 5.1mg (47% DV) in 1 cup (NLEA serving)
  19. 5.1mg (47% DV) in 1 cup
  20. 5.1mg (46% DV) in 1 cup
  21. 5mg (46% DV) in 3/4 cup (1 NLEA serving)
  22. 4.8mg (44% DV) in 3/4 cup (1 NLEA serving)
  23. 4.7mg (43% DV) in 1 oz
  24. 4.7mg (43% DV) in 1 cup (1 NLEA serving)
  25. 4.5mg (41% DV) in 1 cup (1 NLEA serving)
  26. 4.5mg (41% DV) in 8 fl oz
  27. 4.5mg (41% DV) in 1 scoop
  28. 4.5mg (41% DV) in 3/4 cup (1 NLEA serving)
  29. 4.5mg (41% DV) in 1 scoop
  30. 4.4mg (40% DV) in 1 cup, shredded
  31. 4.4mg (40% DV) in 3/4 cup (1 NLEA serving)
  32. 4.4mg (40% DV) in 3/4 cup (1 NLEA serving)
  33. 4.4mg (40% DV) in 3/4 cup (1 NLEA serving)
  34. 4.4mg (40% DV) in 3/4 cup (1 NLEA serving)
  35. 4.4mg (40% DV) in 1 (1/4) cup (1 NLEA serving)
  36. 4.4mg (40% DV) in 3/4 cup (1 NLEA serving)
  37. 4.3mg (40% DV) in 14 fl oz
  38. 4.3mg (39% DV) in 3/4 cup (1 NLEA serving)
  39. 4.3mg (39% DV) in 3/4 cup (1 NLEA serving)
  40. 4.2mg (38% DV) in 3/4 cup (1 NLEA serving)
  41. 4.1mg (38% DV) in 3/4 cup (1 NLEA serving)
  42. 4.1mg (38% DV) in 3/4 cup (1 NLEA serving)
  43. 4.1mg (38% DV) in 1 cup (1 NLEA serving)
  44. 4.1mg (37% DV) in 1 bottle
  45. 4.1mg (37% DV) in 1 cup
  46. 4.1mg (37% DV) in 1 cup
  47. 4mg (37% DV) in 3/4 cup (1 NLEA serving)
  48. 4mg (37% DV) in 1 cup (1 NLEA serving)
  49. 4mg (37% DV) in 1 cup (1 NLEA serving)
  50. 4mg (36% DV) in 8 fl oz
  51. 4mg (36% DV) in 3/4 cup (1 NLEA serving)
  52. 4mg (36% DV) in 1 cup (1 NLEA serving)
  53. 4mg (36% DV) in 1 cup
  54. 3.9mg (36% DV) in 1 (1/2) cup (1 NLEA serving)
  55. 3.8mg (35% DV) in 1/2 cup (1 NLEA serving)
  56. 3.8mg (35% DV) in 1 cup
  57. 3.8mg (34% DV) in 2/3 cup (1 NLEA serving)
  58. 3.8mg (34% DV) in 1/2 cup (1 NLEA serving)
  59. 3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  60. 3.8mg (34% DV) in 1 cup (1 NLEA serving)
  61. 3.8mg (34% DV) in 1 cup (1 NLEA serving)
  62. 3.8mg (34% DV) in 1 cup (1 NLEA serving)
  63. 3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  64. 3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  65. 3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  66. 3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  67. 3.8mg (34% DV) in 1 cup (1 NLEA serving)
  68. 3.8mg (34% DV) in 1 cup (1 NLEA serving)
  69. 3.8mg (34% DV) in 1 cup (1 NLEA serving)
  70. 3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  71. 3.8mg (34% DV) in 1 cup (1 NLEA serving)
  72. 3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  73. 3.8mg (34% DV) in 1 cup (1 NLEA serving)
  74. 3.8mg (34% DV) in 1 cup
  75. 3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  76. 3.8mg (34% DV) in 1/2 cup (1 NLEA serving)
  77. 3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  78. 3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  79. 3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  80. 3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  81. 3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  82. 3.8mg (34% DV) in 1 cup (1 NLEA serving)
  83. 3.8mg (34% DV) in 1 (1/3) cup
  84. 3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  85. 3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  86. 3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  87. 3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  88. 3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  89. 3.8mg (34% DV) in 1 cup (1 NLEA serving)
  90. 3.8mg (34% DV) in 1 cup (1 NLEA serving)
  91. 3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  92. 3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  93. 3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  94. 3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  95. 3.8mg (34% DV) in 1 cup (1 NLEA serving)
  96. 3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  97. 3.7mg (34% DV) in 1 cup (1 NLEA serving)
  98. 3.7mg (34% DV) in 3/4 cup (1 NLEA serving)
  99. 3.7mg (34% DV) in 1 cup
  100. 3.7mg (34% DV) in 3/4 cup (1 NLEA serving)
  101. 3.7mg (34% DV) in 3/4 cup (1 NLEA serving)
  102. 3.7mg (34% DV) in 1 (1/4) cup (1 NLEA serving)
  103. 3.7mg (34% DV) in 1 cup (1 NLEA serving)
  104. 3.7mg (34% DV) in 3/4 cup (1 NLEA serving)
  105. 3.7mg (34% DV) in 3/4 cup (1 NLEA serving)
  106. 3.7mg (34% DV) in 3/4 cup (1 NLEA serving)
  107. 3.7mg (34% DV) in 1 cup (1 NLEA serving)
  108. 3.7mg (34% DV) in 1 cup (1 NLEA serving)
  109. 3.7mg (34% DV) in 1 cup (1 NLEA serving)
  110. 3.7mg (34% DV) in 1 cup (1 NLEA serving)
  111. 3.7mg (34% DV) in 1 cup (1 NLEA serving)
  112. 3.7mg (34% DV) in 1 cup (1 NLEA serving)
  113. 3.6mg (33% DV) in 3/4 cup (1 NLEA serving)
  114. 3.4mg (31% DV) in 3/4 cup (1 NLEA serving)
  115. 3.3mg (30% DV) in 3/4 cup (1 NLEA serving)
  116. 3.2mg (29% DV) in 1 cup
  117. 3.2mg (29% DV) in 1 cup
  118. 3.2mg (29% DV) in 1 cup, grated
  119. 3.2mg (29% DV) in 1 cup
  120. 3mg (27% DV) in 3/4 cup (1 NLEA serving)
  121. 3mg (27% DV) in 1 bowl (3/4 cup) (1 NLEA serving)
  122. 3mg (27% DV) in 1 scoop
  123. 2.9mg (27% DV) in 1 cup
  124. 2.9mg (27% DV) in 1 oz (85 seeds)
  125. 2.9mg (27% DV) in 1 cup
  126. 2.9mg (26% DV) in 1 serving (4 tbsp or 1 envelope)
  127. 2.9mg (26% DV) in 1 serving (4 tbsp or 1 envelope)
  128. 2.8mg (26% DV) in 1oz
  129. 2.8mg (25% DV) in 1 cup
  130. 2.8mg (25% DV) in 2 scoop
  131. 2.6mg (24% DV) in 1 (1/4) cup (1 NLEA serving)
  132. 2.5mg (23% DV) in 1 cup
  133. 2.5mg (23% DV) in 1 cup
  134. 2.5mg (23% DV) in 1 bottle
  135. 2.5mg (23% DV) in 1 cup
  136. 2.5mg (23% DV) in 1 serving
  137. 2.5mg (22% DV) in 1 cup
  138. 2.4mg (22% DV) in 1 cup
  139. 2.4mg (22% DV) in 1 serving
  140. 2.4mg (22% DV) in 3/4 cup (1 NLEA serving)
  141. 2.4mg (22% DV) in 1 cup (8 fl oz)
  142. 2.3mg (21% DV) in 16oz glass
  143. 2.3mg (21% DV) in 1 cup
  144. 2.3mg (21% DV) in 1 cup
  145. 2.3mg (21% DV) in 1 cup
  146. 2.3mg (21% DV) in 1 cup
  147. 2.3mg (21% DV) in 1 cup
  148. 2.3mg (21% DV) in 3/4 cup (1 NLEA serving)
  149. 2.3mg (20% DV) in 1 cup (1 NLEA serving)
  150. 2.2mg (20% DV) in 1 cup (1 NLEA serving)
  151. 2.2mg (20% DV) in 2 tbsp (1 NLEA serving)
  152. 2.2mg (20% DV) in 1 cup
  153. 2.2mg (20% DV) in 1 cup
  154. 2.2mg (20% DV) in 1 oz
  155. 2.2mg (20% DV) in 1 cup
  156. 2.2mg (20% DV) in 1 cup
  157. 2.2mg (20% DV) in 1 cup
  158. 2.2mg (20% DV) in 1 cup
  159. 2.2mg (20% DV) in 1 cup (8 fl oz)
  160. 2.2mg (20% DV) in 1 oz
  161. 2.2mg (20% DV) in 1 oz
  162. 2.2mg (20% DV) in 1 cup (1 NLEA serving)
  163. 2.1mg (19% DV) in 3/4 cup (1 NLEA serving)
  164. 2.1mg (19% DV) in 1 cup
  165. 2.1mg (19% DV) in 1 bottle
  166. 2.1mg (19% DV) in 1 cup
  167. 2.1mg (19% DV) in 100 grams
  168. 2.1mg (19% DV) in 1 serving
  169. 2.1mg (19% DV) in 16oz glass
  170. 2.1mg (19% DV) in 16oz glass
  171. 2mg (18% DV) in 1 cup (8 fl oz)
  172. 2mg (18% DV) in 1 oz
  173. 2mg (18% DV) in 1 cup
  174. 2mg (18% DV) in 1 cup
  175. 2mg (18% DV) in 1 cup
  176. 2mg (18% DV) in 1 cup ( 1 NLEA serving)
  177. 2mg (18% DV) in 1 cup
  178. 2mg (18% DV) in 1/3 cup
  179. 2mg (18% DV) in 1 cup
  180. 2mg (18% DV) in 1 cup
  181. 2mg (18% DV) in 3/4 cup (1 NLEA serving)
  182. 2mg (18% DV) in 1 cup
  183. 2mg (18% DV) in 1 cup
  184. 1.9mg (18% DV) in 2 tbsp (1 NLEA serving)
  185. 1.9mg (18% DV) in 1 cup pieces
  186. 1.9mg (18% DV) in 1 cup
  187. 1.9mg (17% DV) in 1 container (6 oz)
  188. 1.9mg (17% DV) in 1 cup
  189. 1.9mg (17% DV) in 1 cup
  190. 1.9mg (17% DV) in 1 cup
  191. 1.9mg (17% DV) in 1 tbsp
  192. 1.9mg (17% DV) in 1 cup
  193. 1.9mg (17% DV) in 16oz glass
  194. 1.8mg (17% DV) in 1 cup
  195. 1.8mg (17% DV) in 1 (1/4) cup (1 NLEA serving)
  196. 1.8mg (17% DV) in 1 oz (167 kernels)
  197. 1.8mg (16% DV) in 1 cup (8 fl oz)
  198. 1.8mg (16% DV) in 16oz glass
  199. 1.8mg (16% DV) in 1 cup
  200. 1.8mg (16% DV) in 1/4 cup (1 NLEA serving)

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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