Configuration
My Food List
Options ⌄

Select a nutrient to rank.

Choose a food group.

Highest or Lowest?
Serving Size

Click the "+" button to add any food to this list.

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.

Click to Change Configuration

11mg Zinc = 100% DV
  1. Canned Baked Beans
    5.8mg (53% DV) in 1 cup
  2. Canned Chili With Beans
    5.1mg (47% DV) in 1 cup
  3. Toasted Wheat Germ
    4.7mg (43% DV) in 1 oz
  4. Milk And Soy Chocolate Drink
    4.5mg (41% DV) in 8 fl oz
  5. Adzuki Beans
    4.1mg (37% DV) in 1 cup
  6. Firm Tofu
    4mg (36% DV) in 1 cup
  7. Kamut Cooked
    3.2mg (29% DV) in 1 cup
  8. Millet Flour
    3.1mg (28% DV) in 1 cup
  9. Seeds Watermelon Seed Kernels Dried
    2.9mg (26% DV) in 1 oz
  10. Hemp Seeds
    2.8mg (26% DV) in 1oz
  11. Cooked Teff
    2.8mg (25% DV) in 1 cup
  12. Natto
    2.7mg (24% DV) in 1/2 cup
  13. Lentils (cooked)
    2.5mg (23% DV) in 1 cup
  14. Chickpeas (garbanzo Beans) (cooked)
    2.5mg (23% DV) in 1 cup
  15. Cooked Large White Beans
    2.5mg (22% DV) in 1 cup
  16. Cooked Spelt
    2.4mg (22% DV) in 1 cup
  17. Dulce De Leche
    2.4mg (22% DV) in 1 cup
  18. Non-fat Yogurt
    2.4mg (22% DV) in 1 cup (8 fl oz)
  19. Low-fat Milk 2%
    2.3mg (21% DV) in 16oz glass
  20. Cooked Oatmeal
    2.3mg (21% DV) in 1 cup
  21. Dried Pumpkin And Squash Seeds
    2.2mg (20% DV) in 1 oz
  22. Black-eyed Peas (cowpeas)
    2.2mg (20% DV) in 1 cup
  23. Cooked Wild Rice
    2.2mg (20% DV) in 1 cup
  24. Low-fat Yogurt
    2.2mg (20% DV) in 1 cup (8 fl oz)
  25. Roasted Squash And Pumpkin Seeds (unsalted)
    2.2mg (20% DV) in 1 oz
  26. Roasted Squash And Pumpkin Seeds (salted)
    2.2mg (20% DV) in 1 oz
  27. Edamame
    2.1mg (19% DV) in 1 cup
  28. Cooked Amaranth
    2.1mg (19% DV) in 1 cup
  29. Stirfried Soybean Sprouts
    2.1mg (19% DV) in 100 grams
  30. Skim Milk
    2.1mg (19% DV) in 16oz glass
  31. Low-fat Milk 1%
    2.1mg (19% DV) in 16oz glass
  32. Nonfat Vanilla Yogurt
    2mg (18% DV) in 1 cup (8 fl oz)
  33. Sesame Seeds (toasted)
    2mg (18% DV) in 1 oz
  34. Cranberry Beans (roman Beans)
    2mg (18% DV) in 1 cup
  35. Canned Navy Beans
    2mg (18% DV) in 1 cup
  36. Quinoa Cooked
    2mg (18% DV) in 1 cup
  37. Tofu Prepared With Calcium
    2mg (18% DV) in 1 cup
  38. Boiled Soybeans (edamame)
    2mg (18% DV) in 1 cup
  39. Whole Grain Sorghum Flour
    2mg (18% DV) in 1 cup
  40. Split Peas
    2mg (18% DV) in 1 cup
  41. Cooked Small White Beans
    2mg (18% DV) in 1 cup
  42. Cooked Shiitake Mushrooms
    1.9mg (18% DV) in 1 cup pieces
  43. Black Beans
    1.9mg (18% DV) in 1 cup
  44. Nonfat Chocolate Yogurt
    1.9mg (17% DV) in 1 container (6 oz)
  45. Cooked Green Peas
    1.9mg (17% DV) in 1 cup
  46. Cooked Red Kidney Beans
    1.9mg (17% DV) in 1 cup
  47. Tempeh
    1.9mg (17% DV) in 1 cup
  48. Navy Beans
    1.9mg (17% DV) in 1 cup
  49. High Fat Milk (3.7% Fat)
    1.9mg (17% DV) in 16oz glass
  50. Baked Beans
    1.8mg (17% DV) in 1 cup
  51. Pine Nuts (dried)
    1.8mg (17% DV) in 1 oz (167 kernels)
  52. Low Fat Fruit Yogurt (with Vitamin D)
    1.8mg (16% DV) in 1 cup (8 fl oz)
  53. Whole Milk
    1.8mg (16% DV) in 16oz glass
  54. Peas
    1.8mg (16% DV) in 1 cup
  55. Canned Refried Beans
    1.8mg (16% DV) in 1 cup
  56. Lima Beans
    1.8mg (16% DV) in 1 cup
  57. Kidney Beans
    1.8mg (16% DV) in 1 cup
  58. Canned Hominy
    1.7mg (16% DV) in 1 cup
  59. Broad Beans (fava)
    1.7mg (16% DV) in 1 cup
  60. Cooked Blackeyed Peas
    1.7mg (15% DV) in 1 cup
  61. Mung Beans (cooked)
    1.7mg (15% DV) in 1 cup
  62. Shredded Coconut Meat
    1.7mg (15% DV) in 1 cup, shredded
  63. Palm Hearts (canned)
    1.7mg (15% DV) in 1 cup
  64. Pinto Beans (cooked)
    1.7mg (15% DV) in 1 cup
  65. Lowfat Ricotta
    1.7mg (15% DV) in 1/2 cup
  66. Bamboo Shoots
    1.7mg (15% DV) in 1 cup (1/2 Inch slices)
  67. Cashews (raw)
    1.6mg (15% DV) in 1 oz
  68. Cooked Green Soybeans
    1.6mg (15% DV) in 1 cup
  69. Cooked Lentil Sprouts
    1.6mg (15% DV) in 100 grams
  70. Dry-roasted Cashews
    1.6mg (14% DV) in 1 oz
  71. Canned Lima Beans
    1.6mg (14% DV) in 1 cup
  72. Canned Red Kidney Beans
    1.6mg (14% DV) in 1 cup
  73. Cooked Millet
    1.6mg (14% DV) in 1 cup
  74. Tempeh Cooked
    1.6mg (14% DV) in 100 grams
  75. Whole Wheat Pasta
    1.6mg (14% DV) in 1 cup spaghetti not packed
  76. Canned Mature (white) Lima Beans
    1.6mg (14% DV) in 1 cup
  77. California Avocados
    1.6mg (14% DV) in 1 cup, pureed
  78. Great Northern Beans
    1.6mg (14% DV) in 1 cup
  79. California Red Kidney Beans
    1.5mg (14% DV) in 1 cup
  80. Oil Roasted Cashews
    1.5mg (14% DV) in 1 oz (18 kernels)
  81. Sweetened Vanilla Almond Milk
    1.5mg (14% DV) in 8 fl oz
  82. Chocolate Almond Milk
    1.5mg (14% DV) in 8 fl oz
  83. Dry Roasted Sunflower Seeds
    1.5mg (14% DV) in 1 oz
  84. Dry Roasted Sunflower Seeds (with Salt)
    1.5mg (14% DV) in 1 oz
  85. Citronella (lemon Grass)
    1.5mg (14% DV) in 1 cup
  86. Mungo Beans (cooked)
    1.5mg (14% DV) in 1 cup
  87. Cashew Butter
    1.5mg (13% DV) in 1 oz
  88. Plain Yogurt
    1.4mg (13% DV) in 1 cup (8 fl oz)
  89. Dry Roasted Pecans
    1.4mg (13% DV) in 1 oz
  90. Ricotta Cheese
    1.4mg (13% DV) in 1/2 cup
  91. Safflower Seeds
    1.4mg (13% DV) in 1 oz
  92. Cooked Long-grain Brown Rice
    1.4mg (13% DV) in 1 cup
  93. Black Turtle Beans
    1.4mg (13% DV) in 1 cup
  94. Dried Sunflower Seeds
    1.4mg (13% DV) in 1 oz
  95. Cooked Spinach
    1.4mg (12% DV) in 1 cup
  96. Cooked White Button Mushrooms
    1.4mg (12% DV) in 1 cup pieces
  97. Cooked Lima Beans
    1.3mg (12% DV) in 1 cup
  98. Morel Mushrooms
    1.3mg (12% DV) in 1 cup
  99. Dry-roasted Soybeans
    1.3mg (12% DV) in 1oz
  100. Sesame Butter (tahini)
    1.3mg (12% DV) in 1 oz
  101. Chia Seeds
    1.3mg (12% DV) in 1 oz
  102. Pecans
    1.3mg (12% DV) in 1 oz (19 halves)
  103. Cooked Pearled Barley
    1.3mg (12% DV) in 1 cup
  104. Avocados
    1.3mg (12% DV) in 1 avocado, NS as to Florida or California
  105. Coconut Milk
    1.3mg (12% DV) in 1 cup
  106. Pea Sprouts
    1.3mg (11% DV) in 1 cup
  107. Swiss Cheese
    1.2mg (11% DV) in 1 oz
  108. Flax Seeds
    1.2mg (11% DV) in 1oz
  109. Canned Straw Mushrooms
    1.2mg (11% DV) in 1 cup
  110. Dried Pine Nuts
    1.2mg (11% DV) in 1 oz
  111. Unsweetened Soymilk
    1.2mg (11% DV) in 16oz glass
  112. Succotash
    1.2mg (11% DV) in 1 cup
  113. Cooked Brown Rice
    1.2mg (11% DV) in 1 cup
  114. Lowfat Greek Yogurt
    1.2mg (11% DV) in 1 container (7 oz)
  115. Grated Parmesan
    1.2mg (11% DV) in 1 oz
  116. Canned Kidney Beans
    1.2mg (11% DV) in 1 cup
  117. Eggnog
    1.2mg (11% DV) in 1 cup
  118. Lentil Sprouts
    1.2mg (11% DV) in 1 cup
  119. Cooked Oatbran
    1.2mg (11% DV) in 1 cup
  120. Brazilnuts
    1.2mg (10% DV) in 1 oz (6 kernels)
  121. Canned Mushrooms
    1.1mg (10% DV) in 1 cup
  122. Horned Melon (kiwano)
    1.1mg (10% DV) in 1 cup
  123. Gouda Cheese
    1.1mg (10% DV) in 1 oz
  124. Gruyere Cheese
    1.1mg (10% DV) in 1 oz
  125. Fatfree Swiss Cheese
    1.1mg (10% DV) in 1 serving
  126. Asparagus (cooked)
    1.1mg (10% DV) in 1 cup
  127. Dehydrated Milk
    1.1mg (10% DV) in 1/4 cup
  128. Whey Acid Fluid
    1.1mg (10% DV) in 1 cup
  129. Sharp Cheddar Cheese
    1mg (10% DV) in 1 slice (1 oz)
  130. Firm Tofu (With Calcium and Magnesium)
    1mg (10% DV) in 1/2 cup
  131. Egg Noodles (cooked)
    1mg (9% DV) in 1 cup
  132. Cooked Bulgur
    1mg (9% DV) in 1 cup
  133. Cooked Escarole
    1mg (9% DV) in 1 cup
  134. Cheddar Cheese
    1mg (9% DV) in 1 oz
  135. Lowfat Buttermilk
    1mg (9% DV) in 1 cup
  136. Mozzarella (hard And Lowfat)
    1mg (9% DV) in 1 oz
  137. Roasted Buckwheat Groats
    1mg (9% DV) in 1 cup
  138. Spinach Egg Noodles (cooked)
    1mg (9% DV) in 1 cup
  139. Tilsit Cheese
    1mg (9% DV) in 1 oz
  140. Queso Chihuahua
    1mg (9% DV) in 1 oz
  141. Rowal
    1mg (9% DV) in 1 cup
  142. Cooked Soybean Sprouts
    1mg (9% DV) in 1 cup
  143. Lowfat Chocolate Milk
    1mg (9% DV) in 1 cup
  144. Tofu Extra Firm Prepared With Nigari
    1mg (9% DV) in 1/5 block
  145. Canned Asparagus
    1mg (9% DV) in 1 cup
  146. Crimini Mushrooms
    1mg (9% DV) in 1 cup whole
  147. Crimini Mushrooms (exposed To Sunlight Or Uv)
    1mg (9% DV) in 1 cup whole
  148. Black Walnuts (dried)
    1mg (9% DV) in 1 oz
  149. Bitter Melon (cooked)
    1mg (9% DV) in 1 cup (1/2 Inch pieces)
  150. Dry Roasted Almonds
    0.9mg (9% DV) in 1 oz (22 whole kernels)
  151. Wild Blueberries (frozen)
    0.9mg (9% DV) in 1 cup, frozen
  152. Buttermilk
    0.9mg (8% DV) in 1 cup
  153. Raw Peanuts
    0.9mg (8% DV) in 1 oz
  154. Florida Avocados
    0.9mg (8% DV) in 1 cup, pureed
  155. Queso Blanco
    0.9mg (8% DV) in 1/4 cup
  156. Provolone Cheese
    0.9mg (8% DV) in 1 oz
  157. Low Fat Provolone
    0.9mg (8% DV) in 1 oz
  158. Canned Tomato Puree
    0.9mg (8% DV) in 1 cup
  159. Peanut Butter (chunk Style)
    0.9mg (8% DV) in 2 tbsp
  160. Butternuts (dried)
    0.9mg (8% DV) in 1 oz
  161. Almonds
    0.9mg (8% DV) in 1 oz (23 whole kernels)
  162. Nonfat Greek Yogurt
    0.9mg (8% DV) in 1 container
  163. Veggie Burgers
    0.9mg (8% DV) in 1 pattie
  164. Gluten Free Corn Noodles (cooked)
    0.9mg (8% DV) in 1 cup
  165. American Cheese Spread
    0.9mg (8% DV) in 1 slice
  166. Low-sodium Cheddar Cheese
    0.9mg (8% DV) in 1 oz
  167. Walnuts
    0.9mg (8% DV) in 1 oz (14 halves)
  168. Colby Cheese
    0.9mg (8% DV) in 1 oz
  169. Peanut Butter (smooth)
    0.9mg (8% DV) in 2 tbsp
  170. Monterey Cheese
    0.9mg (8% DV) in 1 oz
  171. Bamboo Shoots (canned)
    0.9mg (8% DV) in 1 cup (1/8 Inch slices)
  172. Mammy Apple
    0.8mg (8% DV) in 1 fruit without refuse
  173. Mexican Blend Cheese
    0.8mg (8% DV) in 1/4 cup shredded
  174. Dried Pilinuts
    0.8mg (8% DV) in 1 oz (15 kernels)
  175. Fiddlehead Ferns
    0.8mg (8% DV) in 100 grams
  176. Mozzarella
    0.8mg (8% DV) in 1 oz
  177. Fortified Chocolate Soymilk
    0.8mg (8% DV) in 1 cup
  178. Soybean Sprouts
    0.8mg (7% DV) in 1 cup
  179. Feta Cheese
    0.8mg (7% DV) in 1 oz
  180. Unsalted Peanut Butter (smooth)
    0.8mg (7% DV) in 2 tbsp
  181. Portabellas (exposed To Sunlight Or Uv)
    0.8mg (7% DV) in 1 cup sliced
  182. Dry Roasted Peanuts
    0.8mg (7% DV) in 1 oz
  183. Parsnips
    0.8mg (7% DV) in 1 cup slices
  184. Mozzarella (lowfat)
    0.8mg (7% DV) in 1 oz
  185. Cooked Podded Peas
    0.8mg (7% DV) in 1 cup
  186. Grated Parmesan (hard)
    0.8mg (7% DV) in 1 oz
  187. Nonfat American Cheese
    0.8mg (7% DV) in 1 serving
  188. Queso Fresco
    0.8mg (7% DV) in 1/4 cup
  189. Cooked Long-grain White Rice
    0.8mg (7% DV) in 1 cup
  190. Soft Tofu
    0.8mg (7% DV) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  191. Blackberries
    0.8mg (7% DV) in 1 cup
  192. Arrowroot
    0.8mg (7% DV) in 1 cup, sliced
  193. Blue Cheese
    0.8mg (7% DV) in 1 oz
  194. Bitter Melon
    0.7mg (7% DV) in 1 cup (1/2 Inch pieces)
  195. Port De Salut Cheese
    0.7mg (7% DV) in 1 oz
  196. Kidney Bean Sprouts
    0.7mg (7% DV) in 1 cup
  197. Romano Cheese
    0.7mg (7% DV) in 1 oz
  198. Hash Browns
    0.7mg (7% DV) in 1 cup
  199. Dried Japanese Chestnuts
    0.7mg (7% DV) in 1 oz
  200. Asparagus
    0.7mg (7% DV) in 1 cup

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