Zinc in Vegetarian Foods

List of vegetarian 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 Milk based protein powder 10mg 90.9%
4 Hemp seed 9.9mg 90%
5 Chervil 8.8mg 80%
6 Poppy seeds 7.9mg 71.8%
7 Pumpkin seed 7.81mg 71%
8 Egg yolk powder 7.73mg 70.3%
9 Cardamom 7.47mg 67.9%
10 Wheat bran 7.27mg 66.1%
11 Celery seed 6.93mg 63%
12 Sesame seeds 6.73mg 61.2%
13 Soy-based protein powder 6.6mg 60%
14 Pine nuts 6.45mg 58.6%
15 Whey protein powder 6.18mg 56.2%
16 Mustard seed 6.08mg 55.3%
17 Rice bran 6.04mg 54.9%
18 Cashew nuts 5.78mg 52.5%
19 Roasted cashews 5.6mg 50.9%
20 Caraway seed 5.5mg 50%
21 Anise seed 5.3mg 48.2%
22 Dry roasted sunflower seeds 5.29mg 48.1%
23 Dill seed 5.2mg 47.3%
24 Soy meal 5.06mg 46%
25 Sunflower seeds 5mg 45.5%
26 Sunflower seed flour 4.95mg 45%
27 Cumin seed 4.8mg 43.6%
28 Coriander seeds 4.7mg 42.7%
29 Sage 4.7mg 42.7%
30 Chia seeds 4.58mg 41.6%
31 Pecans 4.53mg 41.2%
32 Turmeric 4.5mg 40.9%
33 Soy protein concentrate 4.4mg 40%
34 Swiss cheese 4.37mg 39.7%
35 Flaxseed 4.34mg 39.5%
36 Halva 4.32mg 39.3%
37 Chili powder 4.3mg 39.1%
38 Savory 4.3mg 39.1%
39 Brazil nuts 4.06mg 36.9%
40 Soy protein isolate 4.03mg 36.6%
41 Gouda cheese 3.9mg 35.5%
42 Gruyere cheese 3.9mg 35.5%
43 Tarragon 3.9mg 35.5%
44 Cotija Cheese 3.87mg 35.2%
45 Edam cheese 3.75mg 34.1%
46 Bay leaf 3.7mg 33.6%
47 Fennel seed 3.7mg 33.6%
48 Cheddar cheese 3.64mg 33.1%
49 Ground ginger 3.64mg 33.1%
50 Mozzarella cheese 3.62mg 32.9%
51 Marjoram 3.6mg 32.7%
52 Queso Chihuahua cheese 3.5mg 31.8%
53 Tilsit cheese 3.5mg 31.8%
54 Fontina cheese 3.5mg 31.8%
55 Black walnuts 3.37mg 30.6%
56 Dry milk 3.34mg 30.4%
57 Roasted almonds 3.31mg 30.1%
58 Dark chocolate (70-85% cacao) 3.31mg 30.1%
59 Peanuts 3.27mg 29.7%
60 Provolone cheese 3.23mg 29.4%
61 Oat flour 3.2mg 29.1%
62 Butternuts 3.13mg 28.5%
63 Almonds 3.12mg 28.4%
64 Buckwheat flour 3.12mg 28.4%
65 Oat bran 3.11mg 28.3%
66 Walnuts 3.09mg 28.1%
67 Colby cheese 3.07mg 27.9%
68 Asadero cheese 3.02mg 27.5%
69 Monterey cheese 3mg 27.3%
70 Pili nuts 2.97mg 27%
71 Anejo cheese 2.94mg 26.7%
72 Feta 2.88mg 26.2%
73 Muenster cheese 2.81mg 25.5%
74 Cheshire cheese 2.79mg 25.4%
75 Roasted peanuts 2.77mg 25.2%
76 Chickpeas 2.76mg 25.1%
77 Parmesan cheese 2.75mg 25%
78 Oregano 2.69mg 24.5%
79 Fireweed 2.66mg 24.2%
80 Triticale flour 2.66mg 24.2%
81 Blue cheese 2.66mg 24.2%
82 Dark chocolate (60-69% cacao) 2.65mg 24.1%
83 Multi-grain crackers 2.64mg 24%
84 Millet flour 2.63mg 23.9%
85 Whole-wheat flour 2.6mg 23.6%
86 Port De Salut cheese 2.6mg 23.6%
87 Queso Fresco cheese 2.58mg 23.5%
88 Romano cheese 2.58mg 23.5%
89 Fenugreek seed 2.5mg 22.7%
90 Dry roasted hazelnuts 2.5mg 22.7%
91 Snickers bar 2.5mg 22.7%
92 Brown rice flour 2.45mg 22.3%
93 Hazelnuts 2.45mg 22.3%
94 Raw buckwheat 2.4mg 21.8%
95 Rye crispbread 2.39mg 21.7%
96 Brie cheese 2.38mg 21.6%
97 Camembert cheese 2.38mg 21.6%
98 Dry roasted pistachio nuts 2.34mg 21.3%
99 Clove 2.32mg 21.1%
100 Ground mace 2.3mg 20.9%
101 Milk chocolate 2.3mg 20.9%
102 Raw egg yolk 2.3mg 20.9%
103 Pistachio nuts 2.2mg 20%
104 Limburger cheese 2.1mg 19.1%
105 Roquefort cheese 2.08mg 18.9%
106 Barley malt flour 2.06mg 18.7%
107 Morel mushrooms 2.03mg 18.5%
108 Hotdog 2.02mg 18.4%
109 Dried coconut meat 2.01mg 18.3%
110 Dark chocolate (45-59% cacao) 2.01mg 18.3%
111 Barley flour 2mg 18.2%
112 Hamburger (McDonald's) 1.95mg 17.7%
113 Cheeseburger (McDonald's) 1.91mg 17.4%
114 Cinnamon 1.83mg 16.6%
115 Egg substitute (powder) 1.82mg 16.5%
116 Thyme 1.81mg 16.5%
117 Adzuki beans 1.77mg 16.1%
118 Whole-wheat bread 1.77mg 16.1%
119 Whole grain corn flour 1.73mg 15.7%
120 Multigrain bread 1.7mg 15.5%
121 Wheat sprouts 1.65mg 15%
122 Crackers 1.64mg 14.9%
123 Whole grain sorghum flour 1.63mg 14.8%
124 Wasabi 1.62mg 14.7%
125 Tortilla 1.61mg 14.6%
126 Turkey eggs 1.58mg 14.4%
127 Tofu 1.56mg 14.2%
128 Cooked chickpeas 1.53mg 13.9%
129 Lentil sprouts 1.51mg 13.7%
130 Philadelphia cream cheese 1.5mg 13.6%
131 Quail eggs 1.47mg 13.4%
132 Bread crumbs 1.45mg 13.2%
133 Duck eggs 1.41mg 12.8%
134 Lupin beans 1.38mg 12.5%
135 Edamame 1.37mg 12.5%
136 Wheat bran bread 1.35mg 12.3%
137 Whole wheat pasta 1.34mg 12.2%
138 Wild rice 1.34mg 12.2%
139 Ricotta cheese 1.34mg 12.2%
140 Shiitake mushrooms 1.33mg 12.1%
141 Rye flour 1.33mg 12.1%
142 Focaccia 1.33mg 12.1%
143 Goose egg 1.33mg 12.1%
144 Rice bran bread 1.31mg 11.9%
145 Macadamia nuts 1.3mg 11.8%
146 Dry roasted macadamias 1.29mg 11.7%
147 Cowpeas 1.29mg 11.7%
148 Raw eggs 1.29mg 11.7%
149 Lentils 1.27mg 11.5%
150 Sprouted grain bread 1.25mg 11.4%
151 Green peas 1.24mg 11.3%
152 Kelp 1.23mg 11.2%
153 Black pepper 1.19mg 10.8%
154 Soy bean sprouts 1.17mg 10.6%
155 Garlic 1.16mg 10.5%
156 Hearts of palm 1.15mg 10.5%
157 Soy beans 1.15mg 10.5%
158 Gjetost cheese 1.14mg 10.4%
159 Tempeh 1.14mg 10.4%
160 Rye bread 1.14mg 10.4%
161 Black beans 1.12mg 10.2%
162 Peppermint 1.11mg 10.1%
163 Teff 1.11mg 10.1%
164 Mars almond bar 1.11mg 10.1%
165 Coconut meat 1.1mg 10%
166 Brown mushrooms 1.1mg 10%
167 Quinoa 1.09mg 9.9%
168 Spearmint 1.09mg 9.9%
169 Saffron 1.09mg 9.9%
170 Parsley 1.07mg 9.7%
171 Extra-firm tofu 1.07mg 9.7%
172 Twix bar 1.06mg 9.6%
173 Hard-boiled eggs 1.05mg 9.5%
174 Pea sprouts 1.05mg 9.5%
175 Laver 1.05mg 9.5%
176 Wheat bread 1.04mg 9.5%
177 Navy beans 1.03mg 9.4%
178 Chili pepper 1.02mg 9.3%
179 Oatmeal bread 1.02mg 9.3%
180 Fava beans 1.01mg 9.2%
181 Allspice 1.01mg 9.2%
182 Peas 1mg 9.1%
183 Roe (fish eggs) 1mg 9.1%
184 Kidney beans 1mg 9.1%
185 Pinto beans 0.98mg 8.9%
186 Pink beans 0.96mg 8.7%
187 Sweetened condensed milk 0.94mg 8.5%
188 Rosemary 0.93mg 8.5%
189 Alfalfa sprouts 0.92mg 8.4%
190 Millet 0.91mg 8.3%
191 Dill weed 0.91mg 8.3%
192 Pigeon peas 0.9mg 8.2%
193 Amaranth leaves 0.9mg 8.2%
194 Oat bran bread 0.89mg 8.1%
195 Amaranth grain 0.86mg 7.8%
196 Wheat gluten 0.85mg 7.7%
197 Sweet yeast bread 0.84mg 7.6%
198 Pita bread 0.84mg 7.6%
199 Mung beans 0.84mg 7.6%
200 Gluten-free brown rice pasta 0.83mg 7.5%