Top Vegetarian Food High in Zinc

About Vegetarian Food and Zinc

There are quite a number of vegetarian foods rich in zinc, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest zinc vegetarian food include wheat germ, pumpkin seeds, hemp seeds, bittersweet chocolate, nutritional yeast, cardamom, sesame seeds, cocoa powder, pine nut and dijon mustard. Other zinc rich vegetarian food are cashews, peanut flour, chia seeds, pecan, flaxseeds, soy flour, oats, heart of palm, cheddar cheese and almonds.

We calculated the top vegetarian foods for zinc by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 vegetarian foods highest in zinc.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Wheat Germ

image of wheat germ

In 1 cup, wheat germ has 14mg of zinc, or about 180% of daily values for women and 130% for men.
Zinc
14mg in
1 cup (115g)
6.8mg in
200 Calories (56g)
180%
130%
85%
62%
Complete nutrition for Wheat Germ

Pumpkin Seeds

image of pumpkin seeds

1 cup of pumpkin seed contains 6.6mg of zinc, or about 82% of daily values for women and 60% for men.
Zinc
6.6mg in
1 cup (64g)
4.6mg in
200 Calories (45g)
82%
60%
58%
42%
Complete nutrition for Pumpkin Seeds

Hemp Seeds

image of hemp seeds

In 1 tbsp, hemp seed has 0.99mg of zinc, or about 12% of daily values for women and 9% for men.
Zinc
0.99mg in
1 tbsp (10g)
3.6mg in
200 Calories (36g)
12%
9%
45%
33%
Complete nutrition for Hemp Seeds

Bittersweet Chocolate

image of bittersweet chocolate

1 tsp of bittersweet chocolate contains 0.26mg of zinc, or about 3% of daily values for women and 2% for men.
Zinc
0.26mg in
1 tsp (2.75g)
3mg in
200 Calories (31g)
3%
2%
37%
27%
Complete nutrition for Bittersweet Chocolate

Nutritional Yeast

image of nutritional yeast

In 1 tbsp, nutritional yeast has 0.95mg of zinc, or about 12% of daily values for women and 9% for men.
Zinc
0.95mg in
1 tbsp (12g)
4.9mg in
200 Calories (62g)
12%
9%
61%
44%
Complete nutrition for Nutritional Yeast

Cardamom

image of cardamom

1 cup of cardamom contains 6.9mg of zinc, or about 87% of daily values for women and 63% for men.
Zinc
6.9mg in
1 cup (92.8g)
4.8mg in
200 Calories (64g)
87%
63%
60%
44%
Complete nutrition for Cardamom

Sesame Seeds

image of sesame seeds

In 1 tbsp, sesame seed has 0.68mg of zinc, or about 8% of daily values for women and 6% for men.
Zinc
0.68mg in
1 tbsp (9.45g)
2.5mg in
200 Calories (35g)
8%
6%
32%
23%
Complete nutrition for Sesame Seeds

Cocoa Powder

image of cocoa powder

1 cup of cocoa powder contains 5.9mg of zinc, or about 73% of daily values for women and 53% for men.
Zinc
5.9mg in
1 cup (86g)
6mg in
200 Calories (88g)
73%
53%
75%
54%
Complete nutrition for Cocoa Powder

Pine Nut (dried)

image of pine nut

In 1 cup, pine nut has 8.7mg of zinc, or about 110% of daily values for women and 79% for men.
Zinc
8.7mg in
1 cup (135g)
1.9mg in
200 Calories (30g)
110%
79%
24%
17%
Complete nutrition for Pine Nut

Dijon Mustard (ground)

image of dijon mustard

1 tbsp of dijon mustard contains 0.38mg of zinc, or about 5% of daily values for women and 3% for men.
Zinc
0.38mg in
1 tbsp (6.3g)
2.4mg in
200 Calories (39g)
5%
3%
30%
22%
Complete nutrition for Dijon Mustard

Cashews

image of cashews

In 1 oz, cashew has 1.6mg of zinc, or about 20% of daily values for women and 15% for men.
Zinc
1.6mg in
1 oz (28.35g)
2.1mg in
200 Calories (36g)
20%
15%
26%
19%
Complete nutrition for Cashews

Peanut Flour

image of peanut flour

1 cup of peanut flour contains 3.1mg of zinc, or about 38% of daily values for women and 28% for men.
Zinc
3.1mg in
1 cup (60g)
3.1mg in
200 Calories (61g)
38%
28%
39%
28%
Complete nutrition for Peanut Flour

Chia Seeds (dried)

image of chia seeds

In 1 oz, chia seed has 1.3mg of zinc, or about 16% of daily values for women and 12% for men.
Zinc
1.3mg in
1 oz (28.35g)
1.9mg in
200 Calories (41g)
16%
12%
24%
17%
Complete nutrition for Chia Seeds

Pecan

image of pecan

1 cup of pecan contains 4.9mg of zinc, or about 62% of daily values for women and 45% for men.
Zinc
4.9mg in
1 cup (109g)
1.3mg in
200 Calories (29g)
62%
45%
16%
12%
Complete nutrition for Pecan

Flaxseeds

image of flaxseeds

In 1 cup, flaxseed has 7.3mg of zinc, or about 91% of daily values for women and 66% for men.
Zinc
7.3mg in
1 cup (168g)
1.6mg in
200 Calories (37g)
91%
66%
20%
15%
Complete nutrition for Flaxseeds

Soy Flour

image of soy flour

1 cup of soy flour contains 3.6mg of zinc, or about 45% of daily values for women and 33% for men.
Zinc
3.6mg in
1 cup (88g)
2.2mg in
200 Calories (54g)
45%
33%
28%
20%
Complete nutrition for Soy Flour

Oats

image of oats

In 1 cup, oat has 6.2mg of zinc, or about 77% of daily values for women and 56% for men.
Zinc
6.2mg in
1 cup (156g)
2mg in
200 Calories (51g)
77%
56%
26%
19%
Complete nutrition for Oats

Heart of Palm (cooked)

image of heart of palm

1 fl of heart of palm contains 1.1mg of zinc, or about 13% of daily values for women and 10% for men.
Zinc
1.1mg in
1 fl (28.35g)
6.5mg in
200 Calories (175g)
13%
10%
81%
59%
Complete nutrition for Heart of Palm

Cheddar Cheese

image of cheddar cheese

In 1 cup, cheddar cheese has 4.8mg of zinc, or about 60% of daily values for women and 44% for men.
Zinc
4.8mg in
1 cup (132g)
1.8mg in
200 Calories (50g)
60%
44%
23%
16%
Complete nutrition for Cheddar Cheese

Almonds

image of almonds

1 cup of almond contains 4.5mg of zinc, or about 56% of daily values for women and 41% for men.
Zinc
4.5mg in
1 cup (143g)
1.1mg in
200 Calories (35g)
56%
41%
13%
10%
Complete nutrition for Almonds


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