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, poppy seeds, cardamom, sesame seeds, cocoa powder and pine nut. Other zinc rich vegetarian food are dijon mustard, cashews, peanut flour, chia seeds, pecan, flaxseeds, soy flour, brazil nut, heart of palm and cheddar cheese.
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.
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
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
In 1 cup, hemp seed
has
16mg of
zinc, or about
200% of daily values for women and
140% for men.
| Zinc | |
|---|---|
|
16mg in 1 cup (160g) |
3.6mg in
200 Calories (36g) |
|
200%
140%
|
45%
33%
|
Complete nutrition for Hemp Seeds
Bittersweet Chocolate
1 teaspoon 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 teaspoon (2.75g) |
3mg in
200 Calories (31g) |
|
3%
2%
|
37%
27%
|
Complete nutrition for Bittersweet Chocolate
Nutritional Yeast
In 1 tablespoon, nutritional yeast
has
0.95mg of
zinc, or about
12% of daily values for women and
9% for men.
| Zinc | |
|---|---|
|
0.95mg in 1 tablespoon (12g) |
4.9mg in
200 Calories (62g) |
|
12%
9%
|
61%
44%
|
Complete nutrition for Nutritional Yeast
Poppy Seeds
1 teaspoon of poppy seed
contains
0.22mg of
zinc, or about
3% of daily values for women and
2% for men.
| Zinc | |
|---|---|
|
0.22mg in 1 teaspoon (2.8g) |
3mg in
200 Calories (38g) |
|
3%
2%
|
38%
27%
|
Complete nutrition for Poppy Seeds
Cardamom
In 1 cup, cardamom
has
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
1 tablespoon of sesame seed
contains
0.68mg of
zinc, or about
8% of daily values for women and
6% for men.
| Zinc | |
|---|---|
|
0.68mg in 1 tablespoon (9.45g) |
2.5mg in
200 Calories (35g) |
|
8%
6%
|
32%
23%
|
Complete nutrition for Sesame Seeds
Cocoa Powder
In 1 cup, cocoa powder
has
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)
1 cup of pine nut
contains
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)
In 1 tablespoon, dijon mustard
has
0.38mg of
zinc, or about
5% of daily values for women and
3% for men.
| Zinc | |
|---|---|
|
0.38mg in 1 tablespoon (6.3g) |
2.4mg in
200 Calories (39g) |
|
5%
3%
|
30%
22%
|
Complete nutrition for Dijon Mustard
Cashews
1 ounce of cashew
contains
1.6mg of
zinc, or about
20% of daily values for women and
15% for men.
| Zinc | |
|---|---|
|
1.6mg in 1 ounce (28.35g) |
2.1mg in
200 Calories (36g) |
|
20%
15%
|
26%
19%
|
Complete nutrition for Cashews
Peanut Flour
In 1 cup, peanut flour
has
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)
1 ounce of chia seed
contains
1.3mg of
zinc, or about
16% of daily values for women and
12% for men.
| Zinc | |
|---|---|
|
1.3mg in 1 ounce (28.35g) |
1.9mg in
200 Calories (41g) |
|
16%
12%
|
24%
17%
|
Complete nutrition for Chia Seeds
Pecan
In 1 cup, pecan
has
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
1 cup of flaxseed
contains
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
In 1 cup, soy flour
has
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
Brazil Nut (dried)
1 cup of brazil nut
contains
5.4mg of
zinc, or about
67% of daily values for women and
49% for men.
| Zinc | |
|---|---|
|
5.4mg in 1 cup (133g) |
1.2mg in
200 Calories (30g) |
|
67%
49%
|
15%
11%
|
Complete nutrition for Brazil Nut
Heart of Palm (cooked)
In 1 fl, heart of palm
has
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
1 cup of cheddar cheese
contains
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