Here is a list of some top sources of zinc in vegan food.
Figures shown are approximate milligrams (mg) of zinc per 100 grams (100g) of food.
- Fortified Breakfast Cereals 64
- Toasted Wheat Germ 17
- Hemp Seeds 11
- Tahini 10
- Pumpkin Seeds 8
- Squash Seeds 8
- Cashews 5
- Chia Seeds 5
- Chickpeas 5
- Lentils 5
- Pecans 5
- Soy Beans 5
- Sunflower Seeds 5
- Flaxseeds 4
- Black Beans/Black Turtle Beans 4
- Almonds 3
- Tofu 2
- Asparagus 1
- Avocado 1
- Button Mushrooms 1
- Green Peas 1
- Lima/Butter Beans 1
- Oatmeal 1
- Quinoa 1
- Shiitake Mushrooms 1
- Spinach 1
- Wild Rice 1
This information has been researched from various sources. Values are approximate. This list is for informational purposes and is not intended as medical advice. Thank you! 💚
Sources:
Lazy Plant
https://lazyplant.com/vitamins-minerals/zinc-in-almonds/
My Food Data
https://www.myfooddata.com/articles/zinc-foods-for-vegans-vegetarians.php
Vegan Liftz
https://veganliftz.com/zinc-vegan-diet/