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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.

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11mg Zinc = 100% DV
  1. Ralston Enriched Bran Flakes
    18.7mg (170% DV) in 1 serving (NLEA serving size = 0.75 cup)
  2. Kelloggs Product 19
    15mg (136% DV) in 1 cup (1 NLEA serving)
  3. General Mills Whole Grain Total
    15mg (136% DV) in 3/4 cup (1 NLEA serving)
  4. Kelloggs Smart Start Strong Heart Antioxidants Cereal
    15mg (136% DV) in 1 cup (1 NLEA serving)
  5. General Mills Total Raisin Bran
    15mg (136% DV) in 1 cup (1 NLEA serving)
  6. Kelloggs All-bran Complete Wheat Flakes
    15mg (136% DV) in 3/4 cup (1 NLEA serving)
  7. General Mills Wheaties
    7.5mg (68% DV) in 3/4 cup (1 NLEA serving)
  8. Whey Protein Powder Isolate
    7.5mg (68% DV) in 3 scoop
  9. General Mills Fiber One Honey Clusters
    7.5mg (68% DV) in 1 cup (1 NLEA serving)
  10. Uncooked Oats
    6.2mg (56% DV) in 1 cup
  11. General Mills Honey Kix
    6mg (55% DV) in 1 (1/4) cup (1 NLEA serving)
  12. Canned Baked Beans
    5.8mg (53% DV) in 1 cup
  13. Quaker Capn Crunchs Oops! All Berries Cereal
    5.8mg (52% DV) in 1 cup (1 NLEA serving)
  14. General Mills Cinnamon Toast Crunch
    5.6mg (51% DV) in 3/4 cup (1 NLEA serving)
  15. Malt-o-meal Oat Blenders With Honey & Almonds
    5.4mg (49% DV) in 3/4 cup (1 NLEA serving)
  16. General Mills Wheat Chex
    5.3mg (48% DV) in 3/4 cup (1 NLEA serving)
  17. General Mills Kix
    5.2mg (48% DV) in 1 (1/4) cup (1 NLEA serving)
  18. Ralston Corn Biscuits
    5.1mg (47% DV) in 1 cup (NLEA serving)
  19. Canned Chili With Beans
    5.1mg (47% DV) in 1 cup
  20. Granola Homemade
    5.1mg (46% DV) in 1 cup
  21. General Mills Lucky Charms
    5mg (46% DV) in 3/4 cup (1 NLEA serving)
  22. General Mills Honey Nut Cheerios
    4.8mg (44% DV) in 3/4 cup (1 NLEA serving)
  23. Toasted Wheat Germ
    4.7mg (43% DV) in 1 oz
  24. General Mills Cheerios
    4.7mg (43% DV) in 1 cup (1 NLEA serving)
  25. General Mills Trix
    4.5mg (41% DV) in 1 cup (1 NLEA serving)
  26. Milk And Soy Chocolate Drink
    4.5mg (41% DV) in 8 fl oz
  27. Unilever Slimfast Shake Mix Powder 3-2-1 Plan
    4.5mg (41% DV) in 1 scoop
  28. General Mills Peanut Butter Toast Crunch
    4.5mg (41% DV) in 3/4 cup (1 NLEA serving)
  29. Unilever Slimfast Shake Mix High Protein Whey Powder 3-2-1 Plan
    4.5mg (41% DV) in 1 scoop
  30. Mozzarella Cheese (Non-fat Or Fat Free)
    4.4mg (40% DV) in 1 cup, shredded
  31. Quaker Quaker Honey Graham Life Cereal
    4.4mg (40% DV) in 3/4 cup (1 NLEA serving)
  32. Quaker Quaker Oat Life Plain
    4.4mg (40% DV) in 3/4 cup (1 NLEA serving)
  33. Quaker Quaker Oat Cinnamon Life
    4.4mg (40% DV) in 3/4 cup (1 NLEA serving)
  34. Malt-o-meal Blueberry Muffin Tops Cereal
    4.4mg (40% DV) in 3/4 cup (1 NLEA serving)
  35. Quaker Toasted Multigrain Crisps
    4.4mg (40% DV) in 1 (1/4) cup (1 NLEA serving)
  36. Quaker Capn Crunch
    4.4mg (40% DV) in 3/4 cup (1 NLEA serving)
  37. Cytosport Muscle Milk Ready-to-drink
    4.3mg (40% DV) in 14 fl oz
  38. Quaker Maple Brown Sugar Life Cereal
    4.3mg (39% DV) in 3/4 cup (1 NLEA serving)
  39. Quaker Christmas Crunch
    4.3mg (39% DV) in 3/4 cup (1 NLEA serving)
  40. Malt-o-meal Honey Graham Squares
    4.2mg (38% DV) in 3/4 cup (1 NLEA serving)
  41. Quaker Quaker Crunchy Bran
    4.1mg (38% DV) in 3/4 cup (1 NLEA serving)
  42. Quaker Capn Crunchs Peanut Butter Crunch
    4.1mg (38% DV) in 3/4 cup (1 NLEA serving)
  43. Quaker Sweet Crunch/quisp
    4.1mg (38% DV) in 1 cup (1 NLEA serving)
  44. Nestle Boost Plus Nutritional Drink Ready-to-drink
    4.1mg (37% DV) in 1 bottle
  45. Buckwheat (Uncooked)
    4.1mg (37% DV) in 1 cup
  46. Adzuki Beans
    4.1mg (37% DV) in 1 cup
  47. Quaker Capn Crunch With Crunchberries
    4mg (37% DV) in 3/4 cup (1 NLEA serving)
  48. Quaker Oatmeal Squares
    4mg (37% DV) in 1 cup (1 NLEA serving)
  49. Quaker Oatmeal Squares Golden Maple
    4mg (37% DV) in 1 cup (1 NLEA serving)
  50. Abbott Ensure Nutritional Shake Ready-to-drink
    4mg (36% DV) in 8 fl oz
  51. Quaker Capn Crunchs Halloween Crunch
    4mg (36% DV) in 3/4 cup (1 NLEA serving)
  52. Quaker Oatmeal Squares Cinnamon
    4mg (36% DV) in 1 cup (1 NLEA serving)
  53. Firm Tofu
    4mg (36% DV) in 1 cup
  54. Quaker King Vitaman
    3.9mg (36% DV) in 1 (1/2) cup (1 NLEA serving)
  55. Kelloggs All-bran Original
    3.8mg (35% DV) in 1/2 cup (1 NLEA serving)
  56. Abbott Ensure Plus Ready-to-drink
    3.8mg (35% DV) in 1 cup
  57. Kelloggs Low Fat Granola With Raisins
    3.8mg (34% DV) in 2/3 cup (1 NLEA serving)
  58. Kelloggs Low Fat Granola Without Raisins
    3.8mg (34% DV) in 1/2 cup (1 NLEA serving)
  59. General Mills Raisin Nut Bran
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  60. General Mills Honey Nut Clusters
    3.8mg (34% DV) in 1 cup (1 NLEA serving)
  61. General Mills Frankenberry
    3.8mg (34% DV) in 1 cup (1 NLEA serving)
  62. General Mills Boo Berry
    3.8mg (34% DV) in 1 cup (1 NLEA serving)
  63. General Mills Berry Burst Cheerios Triple Berry
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  64. General Mills Cocoa Puffs
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  65. General Mills Dora The Explorer
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  66. General Mills Oat Cluster Cheerios Crunch
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  67. Malt-o-meal Raisin Bran Cereal
    3.8mg (34% DV) in 1 cup (1 NLEA serving)
  68. Post Honey Bunches Of Oats With Vanilla Bunches
    3.8mg (34% DV) in 1 cup (1 NLEA serving)
  69. General Mills Corn Chex
    3.8mg (34% DV) in 1 cup (1 NLEA serving)
  70. General Mills Golden Grahams
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  71. Malt-o-meal Frosted Mini Spooners
    3.8mg (34% DV) in 1 cup (1 NLEA serving)
  72. General Mills Apple Cinnamon Chex
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  73. General Mills Rice Chex
    3.8mg (34% DV) in 1 cup (1 NLEA serving)
  74. Malt-o-meal Marshmallow Mateys
    3.8mg (34% DV) in 1 cup
  75. Malt-o-meal Coco-roos
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  76. General Mills Fiber One Bran Cereal
    3.8mg (34% DV) in 1/2 cup (1 NLEA serving)
  77. General Mills Apple Cinnamon Cheerios
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  78. General Mills Frosted Cheerios
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  79. General Mills Count Chocula
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  80. Malt-o-meal Colossal Crunch
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  81. Malt-o-meal Berry Colossal Crunch
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  82. Malt-o-meal Tootie Fruities
    3.8mg (34% DV) in 1 cup (1 NLEA serving)
  83. Malt-o-meal Honey Buzzers
    3.8mg (34% DV) in 1 (1/3) cup
  84. Malt-o-meal Cinnamon Toasters
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  85. General Mills Cheerios Yogurt Burst Strawberry
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  86. General Mills Fruity Cheerios
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  87. General Mills Cheerios Chocolate
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  88. General Mills Cinnamon Chex
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  89. General Mills Fiber One Caramel Delight
    3.8mg (34% DV) in 1 cup (1 NLEA serving)
  90. General Mills Cocoa Puffs 25% Reduced Sugar
    3.8mg (34% DV) in 1 cup (1 NLEA serving)
  91. General Mills Fiber One 80 Calories Honey Squares
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  92. General Mills Fiber One 80 Calories Chocolate Squares
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  93. General Mills Dulce De Leche Cheerios
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  94. Malt-o-meal Oat Blenders With Honey
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  95. Malt-o-meal Honey Nut Scooters
    3.8mg (34% DV) in 1 cup (1 NLEA serving)
  96. General Mills Frosted Toast Crunch
    3.8mg (34% DV) in 3/4 cup (1 NLEA serving)
  97. Ralston Tasteeos
    3.7mg (34% DV) in 1 cup (1 NLEA serving)
  98. General Mills Chocolate Lucky Charms
    3.7mg (34% DV) in 3/4 cup (1 NLEA serving)
  99. General Mills 25% Less Sugar Trix
    3.7mg (34% DV) in 1 cup
  100. General Mills Cheerios Banana Nut
    3.7mg (34% DV) in 3/4 cup (1 NLEA serving)
  101. General Mills Multi Grain Cheerios Peanut Butter
    3.7mg (34% DV) in 3/4 cup (1 NLEA serving)
  102. Malt-o-meal Crispy Rice
    3.7mg (34% DV) in 1 (1/4) cup (1 NLEA serving)
  103. Malt-o-meal Blueberry Mini Spooners
    3.7mg (34% DV) in 1 cup (1 NLEA serving)
  104. General Mills Cookie Crisp
    3.7mg (34% DV) in 3/4 cup (1 NLEA serving)
  105. General Mills Honey Nut Chex
    3.7mg (34% DV) in 3/4 cup (1 NLEA serving)
  106. General Mills Reeses Puffs
    3.7mg (34% DV) in 3/4 cup (1 NLEA serving)
  107. General Mills Cinnamon Burst Cheerios
    3.7mg (34% DV) in 1 cup (1 NLEA serving)
  108. General Mills Basic 4
    3.7mg (34% DV) in 1 cup (1 NLEA serving)
  109. General Mills Fiber One Raisin Bran Clusters
    3.7mg (34% DV) in 1 cup (1 NLEA serving)
  110. General Mills Fiber One Nutty Clusters & Almonds
    3.7mg (34% DV) in 1 cup (1 NLEA serving)
  111. General Mills Multi-grain Cheerios
    3.7mg (34% DV) in 1 cup (1 NLEA serving)
  112. Malt-o-meal Apple Zings
    3.7mg (34% DV) in 1 cup (1 NLEA serving)
  113. General Mills Honey Nut Cheerios Medley Crunch
    3.6mg (33% DV) in 3/4 cup (1 NLEA serving)
  114. General Mills Chocolate Chex
    3.4mg (31% DV) in 3/4 cup (1 NLEA serving)
  115. Quaker Whole Hearts Oat Cereal
    3.3mg (30% DV) in 3/4 cup (1 NLEA serving)
  116. Cooked Catjang Beans
    3.2mg (29% DV) in 1 cup
  117. Canned Baked Beans With Beef
    3.2mg (29% DV) in 1 cup
  118. Grated Parmesan Cheese (Low-sodium)
    3.2mg (29% DV) in 1 cup, grated
  119. Kamut Cooked
    3.2mg (29% DV) in 1 cup
  120. Malt-o-meal Chocolate Marshmallow Mateys
    3mg (27% DV) in 3/4 cup (1 NLEA serving)
  121. General Mills 25% Less Sugar Cinnamon Toast Crunch
    3mg (27% DV) in 1 bowl (3/4 cup) (1 NLEA serving)
  122. Protein Powder Soy Based
    3mg (27% DV) in 1 scoop
  123. Oats Regular And Quick Not Fortified Dry
    2.9mg (27% DV) in 1 cup
  124. Roasted Squash and Pumpkin Seeds (With Shells)
    2.9mg (27% DV) in 1 oz (85 seeds)
  125. Oat Bran
    2.9mg (27% DV) in 1 cup
  126. Ovaltine Classic Malt Powder
    2.9mg (26% DV) in 1 serving (4 tbsp or 1 envelope)
  127. Ovaltine Chocolate Malt Powder
    2.9mg (26% DV) in 1 serving (4 tbsp or 1 envelope)
  128. Hemp Seeds
    2.8mg (26% DV) in 1oz
  129. Cooked Teff
    2.8mg (25% DV) in 1 cup
  130. Abbott Eas Whey Protein Powder
    2.8mg (25% DV) in 2 scoop
  131. General Mills Berry Berry Kix
    2.6mg (24% DV) in 1 (1/4) cup (1 NLEA serving)
  132. Lentils (Cooked)
    2.5mg (23% DV) in 1 cup
  133. Chickpeas (Garbanzo Beans) (Cooked)
    2.5mg (23% DV) in 1 cup
  134. Slimfast Meal Replacement High Protein Shake Ready-to-drink 3-2-1 Plan
    2.5mg (23% DV) in 1 bottle
  135. Whole Wheat Hot Natural Cereal Dry
    2.5mg (23% DV) in 1 cup
  136. Chocolate Malt Powder Prepared With Fat Free Milk
    2.5mg (23% DV) in 1 serving
  137. Cooked Large White Beans
    2.5mg (22% DV) in 1 cup
  138. Cooked Spelt
    2.4mg (22% DV) in 1 cup
  139. Chocolate-flavor Beverage Mix For Milk Powder With Added Nutrients Prepared With Whole Milk
    2.4mg (22% DV) in 1 serving
  140. Frosted Oat Cereal With Marshmallows
    2.4mg (22% DV) in 3/4 cup (1 NLEA serving)
  141. Non-Fat Yogurt
    2.4mg (22% DV) in 1 cup (8 fl oz)
  142. Low-fat Milk 2%
    2.3mg (21% DV) in 16oz glass
  143. Familia
    2.3mg (21% DV) in 1 cup
  144. Cooked Oatmeal
    2.3mg (21% DV) in 1 cup
  145. Oats Regular And Quick And Instant Unenriched Cooked With Water (Includes Boiling And Microw
    2.3mg (21% DV) in 1 cup
  146. Boiled Lupin Beans
    2.3mg (21% DV) in 1 cup
  147. Lupin Beans (Cooked)
    2.3mg (21% DV) in 1 cup
  148. Post Grape-nuts Flakes
    2.3mg (21% DV) in 3/4 cup (1 NLEA serving)
  149. Post Waffle Crisp
    2.3mg (20% DV) in 1 cup (1 NLEA serving)
  150. Post Raisin Bran Cereal
    2.2mg (20% DV) in 1 cup (1 NLEA serving)
  151. Sun Country Kretschmer Wheat Germ Regular
    2.2mg (20% DV) in 2 tbsp (1 NLEA serving)
  152. Uncooked Yellow Cornmeal
    2.2mg (20% DV) in 1 cup
  153. Uncooked Whole-Grain Cornmeal
    2.2mg (20% DV) in 1 cup
  154. Dried Pumpkin and Squash Seeds
    2.2mg (20% DV) in 1 oz
  155. Black-Eyed Peas (Cowpeas)
    2.2mg (20% DV) in 1 cup
  156. Puffed Rice and Corn Cereal
    2.2mg (20% DV) in 1 cup
  157. Cooked Wild Rice
    2.2mg (20% DV) in 1 cup
  158. Canned Cranberry Beans
    2.2mg (20% DV) in 1 cup
  159. Low-Fat Yogurt
    2.2mg (20% DV) in 1 cup (8 fl oz)
  160. Roasted Squash and Pumpkin Seeds (Unsalted)
    2.2mg (20% DV) in 1 oz
  161. Roasted Squash and Pumpkin Seeds (Salted)
    2.2mg (20% DV) in 1 oz
  162. Ralston Crispy Hexagons
    2.2mg (20% DV) in 1 cup (1 NLEA serving)
  163. Uncle Sam Cereal
    2.1mg (19% DV) in 3/4 cup (1 NLEA serving)
  164. Edamame
    2.1mg (19% DV) in 1 cup
  165. Unilever Slimfast Meal Replacement Regular Ready-to-drink 3-2-1 Plan
    2.1mg (19% DV) in 1 bottle
  166. Cooked Amaranth
    2.1mg (19% DV) in 1 cup
  167. Stirfried Soybean Sprouts
    2.1mg (19% DV) in 100 grams
  168. Kelloggs Special K Protein Shake
    2.1mg (19% DV) in 1 serving
  169. Skim Milk
    2.1mg (19% DV) in 16oz glass
  170. Low-fat Milk 1%
    2.1mg (19% DV) in 16oz glass
  171. Nonfat Vanilla Yogurt
    2mg (18% DV) in 1 cup (8 fl oz)
  172. Sesame Seeds (Toasted)
    2mg (18% DV) in 1 oz
  173. Cranberry Beans (Roman Beans)
    2mg (18% DV) in 1 cup
  174. Canned Navy Beans
    2mg (18% DV) in 1 cup
  175. Quinoa Cooked
    2mg (18% DV) in 1 cup
  176. Kelloggs Raisin Bran
    2mg (18% DV) in 1 cup ( 1 NLEA serving)
  177. Tofu Prepared With Calcium
    2mg (18% DV) in 1 cup
  178. Protein Powder Whey Based
    2mg (18% DV) in 1/3 cup
  179. Boiled Soybeans (Edamame)
    2mg (18% DV) in 1 cup
  180. Whole Grain Sorghum Flour
    2mg (18% DV) in 1 cup
  181. Malt-o-meal Golden Puffs
    2mg (18% DV) in 3/4 cup (1 NLEA serving)
  182. Split Peas
    2mg (18% DV) in 1 cup
  183. Cooked Small White Beans
    2mg (18% DV) in 1 cup
  184. Sun Country Kretschmer Honey Crunch Wheat Germ
    1.9mg (18% DV) in 2 tbsp (1 NLEA serving)
  185. Cooked Shiitake Mushrooms
    1.9mg (18% DV) in 1 cup pieces
  186. Black Beans
    1.9mg (18% DV) in 1 cup
  187. Nonfat Chocolate Yogurt
    1.9mg (17% DV) in 1 container (6 oz)
  188. Cooked Green Peas
    1.9mg (17% DV) in 1 cup
  189. Green Peas (Cooked)
    1.9mg (17% DV) in 1 cup
  190. Cooked Red Kidney Beans
    1.9mg (17% DV) in 1 cup
  191. Nutritional Shake Mix High Protein Powder
    1.9mg (17% DV) in 1 tbsp
  192. Navy Beans
    1.9mg (17% DV) in 1 cup
  193. High Fat Milk (3.7% Fat)
    1.9mg (17% DV) in 16oz glass
  194. Baked Beans
    1.8mg (17% DV) in 1 cup
  195. Post Shredded Wheat N Bran Spoon-size
    1.8mg (17% DV) in 1 (1/4) cup (1 NLEA serving)
  196. Pine Nuts (Dried)
    1.8mg (17% DV) in 1 oz (167 kernels)
  197. Low Fat Fruit Yogurt (With Vitamin D)
    1.8mg (16% DV) in 1 cup (8 fl oz)
  198. Whole Milk
    1.8mg (16% DV) in 16oz glass
  199. Peas
    1.8mg (16% DV) in 1 cup
  200. Sun Country Kretschmer Toasted Wheat Bran
    1.8mg (16% DV) in 1/4 cup (1 NLEA serving)

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