Goal-Based Food Ranking

Foods high in zinc, vegan

This guide presents common foods ranked by zinc from highest concentration to lowest concentration for vegan eating patterns, excluding meat, seafood and dairy selections. The selections highlight qualifying whole foods evaluated on verified nutrient values per serving weight. Each food in this reference collection comes from primary dietary databases to support balanced meal planning. Readers can compare these everyday items to meet personal nutritional targets while maintaining a varied diet. The entries focus on familiar grocery staples suitable for home preparation across diverse cooking styles. Review the table below to explore detailed nutritional amounts and incorporate these nutrient sources into your routine.

Ranking Rule

Ranked by zinc per 100 g, from highest concentration to lowest concentration, for vegan eating patterns (excluding meat, seafood, and dairy), selecting the top 10 qualifying foods.

Foods high in zinc, vegan
Rank	Food	Value (per 100 g)	Per serving
1	Seeds, hemp seed, hulled	9.9 mg	3 mg (3 tbsp)
2	Cocoa, dry powder, unsweetened	6.81 mg	5.9 mg (1 cup)
3	Seeds, pumpkin seeds (pepitas), raw	6.341 mg	N/A
4	Wild rice, raw	5.96 mg	9.5 mg (1 cup)
5	Wild rice, dry, raw	5.845 mg	N/A
6	Nuts, pine nuts, raw	5.713 mg	N/A
7	Seeds, sunflower seed, kernel, raw	5.578 mg	N/A
8	Chia seeds, dry, raw	5.556 mg	N/A
9	Spices, parsley, dried	5.44 mg	0 mg (1 tsp)
10	Einkorn, grain, dry, raw	5.231 mg	N/A