Zinc in Vegan Foods

List of vegan foods with a high zinc content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Sesame flour 10.67mg 97%
2 Toasted sesame seeds 10.23mg 93%
3 Hemp seed 9.9mg 90%
4 Chervil 8.8mg 80%
5 Poppy seeds 7.9mg 71.8%
6 Pumpkin seed 7.81mg 71%
7 Cardamom 7.47mg 67.9%
8 Wheat bran 7.27mg 66.1%
9 Celery seed 6.93mg 63%
10 Sesame seeds 6.73mg 61.2%
11 Soy-based protein powder 6.6mg 60%
12 Pine nuts 6.45mg 58.6%
13 Mustard seed 6.08mg 55.3%
14 Rice bran 6.04mg 54.9%
15 Cashew nuts 5.78mg 52.5%
16 Roasted cashews 5.6mg 50.9%
17 Caraway seed 5.5mg 50%
18 Anise seed 5.3mg 48.2%
19 Dry roasted sunflower seeds 5.29mg 48.1%
20 Dill seed 5.2mg 47.3%
21 Soy meal 5.06mg 46%
22 Sunflower seeds 5mg 45.5%
23 Sunflower seed flour 4.95mg 45%
24 Cumin seed 4.8mg 43.6%
25 Coriander seeds 4.7mg 42.7%
26 Sage 4.7mg 42.7%
27 Chia seeds 4.58mg 41.6%
28 Pecans 4.53mg 41.2%
29 Turmeric 4.5mg 40.9%
30 Soy protein concentrate 4.4mg 40%
31 Flaxseed 4.34mg 39.5%
32 Halva 4.32mg 39.3%
33 Chili powder 4.3mg 39.1%
34 Savory 4.3mg 39.1%
35 Brazil nuts 4.06mg 36.9%
36 Soy protein isolate 4.03mg 36.6%
37 Tarragon 3.9mg 35.5%
38 Bay leaf 3.7mg 33.6%
39 Fennel seed 3.7mg 33.6%
40 Ground ginger 3.64mg 33.1%
41 Marjoram 3.6mg 32.7%
42 Black walnuts 3.37mg 30.6%
43 Roasted almonds 3.31mg 30.1%
44 Dark chocolate (70-85% cacao) 3.31mg 30.1%
45 Peanuts 3.27mg 29.7%
46 Oat flour 3.2mg 29.1%
47 Butternuts 3.13mg 28.5%
48 Almonds 3.12mg 28.4%
49 Buckwheat flour 3.12mg 28.4%
50 Oat bran 3.11mg 28.3%
51 Walnuts 3.09mg 28.1%
52 Pili nuts 2.97mg 27%
53 Roasted peanuts 2.77mg 25.2%
54 Chickpeas 2.76mg 25.1%
55 Oregano 2.69mg 24.5%
56 Fireweed 2.66mg 24.2%
57 Triticale flour 2.66mg 24.2%
58 Dark chocolate (60-69% cacao) 2.65mg 24.1%
59 Multi-grain crackers 2.64mg 24%
60 Millet flour 2.63mg 23.9%
61 Whole-wheat flour 2.6mg 23.6%
62 Fenugreek seed 2.5mg 22.7%
63 Dry roasted hazelnuts 2.5mg 22.7%
64 Snickers bar 2.5mg 22.7%
65 Brown rice flour 2.45mg 22.3%
66 Hazelnuts 2.45mg 22.3%
67 Raw buckwheat 2.4mg 21.8%
68 Rye crispbread 2.39mg 21.7%
69 Dry roasted pistachio nuts 2.34mg 21.3%
70 Clove 2.32mg 21.1%
71 Ground mace 2.3mg 20.9%
72 Milk chocolate 2.3mg 20.9%
73 Pistachio nuts 2.2mg 20%
74 Barley malt flour 2.06mg 18.7%
75 Morel mushrooms 2.03mg 18.5%
76 Hotdog 2.02mg 18.4%
77 Dried coconut meat 2.01mg 18.3%
78 Dark chocolate (45-59% cacao) 2.01mg 18.3%
79 Barley flour 2mg 18.2%
80 Hamburger (McDonald's) 1.95mg 17.7%
81 Cheeseburger (McDonald's) 1.91mg 17.4%
82 Cinnamon 1.83mg 16.6%
83 Thyme 1.81mg 16.5%
84 Adzuki beans 1.77mg 16.1%
85 Whole-wheat bread 1.77mg 16.1%
86 Whole grain corn flour 1.73mg 15.7%
87 Multigrain bread 1.7mg 15.5%
88 Wheat sprouts 1.65mg 15%
89 Crackers 1.64mg 14.9%
90 Whole grain sorghum flour 1.63mg 14.8%
91 Wasabi 1.62mg 14.7%
92 Tortilla 1.61mg 14.6%
93 Tofu 1.56mg 14.2%
94 Cooked chickpeas 1.53mg 13.9%
95 Lentil sprouts 1.51mg 13.7%
96 Bread crumbs 1.45mg 13.2%
97 Lupin beans 1.38mg 12.5%
98 Edamame 1.37mg 12.5%
99 Wheat bran bread 1.35mg 12.3%
100 Whole wheat pasta 1.34mg 12.2%
101 Wild rice 1.34mg 12.2%
102 Shiitake mushrooms 1.33mg 12.1%
103 Rye flour 1.33mg 12.1%
104 Focaccia 1.33mg 12.1%
105 Rice bran bread 1.31mg 11.9%
106 Macadamia nuts 1.3mg 11.8%
107 Dry roasted macadamias 1.29mg 11.7%
108 Cowpeas 1.29mg 11.7%
109 Lentils 1.27mg 11.5%
110 Sprouted grain bread 1.25mg 11.4%
111 Green peas 1.24mg 11.3%
112 Kelp 1.23mg 11.2%
113 Black pepper 1.19mg 10.8%
114 Soy bean sprouts 1.17mg 10.6%
115 Garlic 1.16mg 10.5%
116 Hearts of palm 1.15mg 10.5%
117 Soy beans 1.15mg 10.5%
118 Tempeh 1.14mg 10.4%
119 Rye bread 1.14mg 10.4%
120 Black beans 1.12mg 10.2%
121 Peppermint 1.11mg 10.1%
122 Teff 1.11mg 10.1%
123 Mars almond bar 1.11mg 10.1%
124 Coconut meat 1.1mg 10%
125 Brown mushrooms 1.1mg 10%
126 Quinoa 1.09mg 9.9%
127 Spearmint 1.09mg 9.9%
128 Saffron 1.09mg 9.9%
129 Parsley 1.07mg 9.7%
130 Extra-firm tofu 1.07mg 9.7%
131 Twix bar 1.06mg 9.6%
132 Pea sprouts 1.05mg 9.5%
133 Laver 1.05mg 9.5%
134 Wheat bread 1.04mg 9.5%
135 Navy beans 1.03mg 9.4%
136 Chili pepper 1.02mg 9.3%
137 Oatmeal bread 1.02mg 9.3%
138 Fava beans 1.01mg 9.2%
139 Allspice 1.01mg 9.2%
140 Peas 1mg 9.1%
141 Roe (fish eggs) 1mg 9.1%
142 Kidney beans 1mg 9.1%
143 Pinto beans 0.98mg 8.9%
144 Pink beans 0.96mg 8.7%
145 Rosemary 0.93mg 8.5%
146 Alfalfa sprouts 0.92mg 8.4%
147 Millet 0.91mg 8.3%
148 Dill weed 0.91mg 8.3%
149 Pigeon peas 0.9mg 8.2%
150 Amaranth leaves 0.9mg 8.2%
151 Oat bran bread 0.89mg 8.1%
152 Amaranth grain 0.86mg 7.8%
153 Wheat gluten 0.85mg 7.7%
154 Sweet yeast bread 0.84mg 7.6%
155 Pita bread 0.84mg 7.6%
156 Mung beans 0.84mg 7.6%
157 Gluten-free brown rice pasta 0.83mg 7.5%
158 Fiddlehead ferns 0.83mg 7.5%
159 Firm tofu 0.83mg 7.5%
160 Horseradish 0.83mg 7.5%
161 Paratha 0.82mg 7.5%
162 Pearl barley 0.82mg 7.5%
163 Basil 0.81mg 7.4%
164 Naan 0.81mg 7.4%
165 Rice flour 0.8mg 7.3%
166 Oatmeal 0.79mg 7.2%
167 Lima beans 0.79mg 7.2%
168 Endive 0.79mg 7.2%
169 Rapini 0.77mg 7%
170 Oyster mushrooms 0.77mg 7%
171 Parboiled brown rice 0.77mg 7%
172 Cooked spinach 0.76mg 6.9%
173 Maitake mushroom 0.75mg 6.8%
174 Chayote 0.74mg 6.7%
175 White chocolate 0.74mg 6.7%
176 Canned green peas 0.71mg 6.5%
177 Chanterelle mushrooms 0.71mg 6.5%
178 Long-grain brown rice 0.71mg 6.5%
179 Wheat flour 0.7mg 6.4%
180 Milky Way bar 0.69mg 6.3%
181 Escarole 0.69mg 6.3%
182 Grape leaves 0.67mg 6.1%
183 Coconut milk 0.67mg 6.1%
184 Jew's ear mushroom 0.66mg 6%
185 Portabella mushrooms 0.65mg 5.9%
186 Enoki mushrooms 0.65mg 5.9%
187 Chocolate coated marshmallow 0.65mg 5.9%
188 Egg noodles 0.65mg 5.9%
189 Avocado 0.64mg 5.8%
190 Mustard 0.64mg 5.8%
191 Gluten-free corn pasta 0.63mg 5.7%
192 Cooked sweet corn 0.62mg 5.6%
193 Radicchio 0.62mg 5.6%
194 Medium-grain brown rice 0.62mg 5.6%
195 Dried bananas 0.61mg 5.5%
196 Buckwheat 0.61mg 5.5%
197 Cooked asparagus 0.6mg 5.5%
198 Parsnips 0.59mg 5.4%
199 Okra 0.58mg 5.3%
200 Broad beans (raw) 0.58mg 5.3%