000856-arrow-left-07 (1)000856-arrow-left-07000857-arrow-right-07 (1)000857-arrow-right-07jumbo-arrowleft-arrowmenuright-arrowfacebookgoogle-pluspintresttwitter

12 Vegan Foods High In Zinc

What vegan foods are high in zinc to boost your immune system? Watermelon seeds, cashews, flaxseed... Find out more in our interactive infographic.
Start now
Zinc Foods (Vegan)

Pumpkin seeds / roasted

Pumpkin seeds
Zinc per 100g:
10.3 mg
total
206% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
129% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
94% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
94% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
94% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
94% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
94% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
206% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
129% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
114% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
129% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
129% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
129% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
129% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Zinc Foods (Vegan)

Watermelon seed kernels / dried

Watermelon seed kernels
Zinc per 100g:
10.24 mg
total
205% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
128% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
93% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
93% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
93% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
93% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
93% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
205% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
128% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
114% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
128% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
128% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
128% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
128% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Zinc Foods (Vegan)

Poppy seed / spices

Poppy seed
Zinc per 100g:
7.9 mg
total
158% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
99% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
72% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
72% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
72% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
72% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
72% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
158% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
99% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
88% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
99% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
99% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
99% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
99% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Zinc Foods (Vegan)

Sesame seeds / whole, roasted & toasted

Sesame seeds
Zinc per 100g:
7.16 mg
total
143% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
90% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
65% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
65% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
65% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
65% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
65% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
143% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
90% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
80% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
90% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
90% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
90% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
90% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Zinc Foods (Vegan)

Cashew nuts / dry roasted

Cashew nuts
Zinc per 100g:
5.6 mg
total
112% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
70% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
51% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
51% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
51% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
51% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
51% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
112% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
70% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
62% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
70% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
70% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
70% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
70% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Zinc Foods (Vegan)

Nuts, pecans / dry roasted

Nuts, pecans
Zinc per 100g:
5.07 mg
total
101% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
63% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
101% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
63% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
56% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
63% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
63% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
63% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
63% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Zinc Foods (Vegan)

Sunflower seed kernels / dry roasted

Sunflower seed kernels
Zinc per 100g:
5.29 mg
total
106% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
66% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
48% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
48% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
48% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
48% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
48% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
106% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
66% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
59% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
66% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
66% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
66% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
66% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Zinc Foods (Vegan)

Chia seeds / dried

Chia seeds
Zinc per 100g:
4.58 mg
total
92% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
57% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
92% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
57% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
51% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
57% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
57% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
57% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
57% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Zinc Foods (Vegan)

Flaxseed

Flaxseed
Zinc per 100g:
4.34 mg
total
87% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
54% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
39% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
39% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
39% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
39% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
39% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
87% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
48% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Zinc Foods (Vegan)

Ginger / spices, ground

Ginger
Zinc per 100g:
3.64 mg
total
73% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
46% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
33% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
33% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
33% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
33% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
33% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
73% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
46% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
40% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
46% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
46% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
46% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
46% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
/

Recommended Dietary Allowance (RDA)

The average daily dietary nutrient intake level that is sufficient to meet the nutrient requirements of nearly all (97–98 percent) healthy individuals in a particular life stage and gender group.
Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press; 2006

Choose gender:

Choose age:

4 - 8 yrs
9 - 13 yrs
14 - 18 yrs
19 - 30 yrs
31 - 50 yrs
51 - 70 yrs
70+ yrs