USDA-derived rankings
Vegetarian foods high in zinc
Zinc powers immune cells, wound healing, taste and testosterone production, with meat and shellfish the richest sources.
Who this is for: Useful if you get every cold going, eat mostly plants, or train hard.
Reviewed 20 July 2026. Ranked per typical serving against the fixed adult reference of 9.5 mg a day.
The clear number one
Baked Beans
One serving (210g) gives you 4.8 mg of zinc, around 50% of the daily reference in one go.
See the full nutrition score for baked beansThe ranking
Ranked by what a typical serving covers, because nobody eats 100g of everything. The badge shows per-100g density: high means at least 30% of the daily reference per 100g, source means at least 15%.
| # | Food | Per serving | Per 100g |
|---|---|---|---|
| 1 | Baked Beans | 4.8 mg50% of daily reference | 2.3 mgsource |
| 2 | Pizza (cheese) | 3 mg32% of daily reference | 1.4 mg |
| 3 | Hemp Seeds | 3 mg31% of daily reference | 9.9 mghigh |
| 4 | Lentils (cooked) | 2.6 mg27% of daily reference | 1.3 mg |
| 5 | Chickpeas (cooked) | 2.5 mg26% of daily reference | 1.5 mgsource |
| 6 | Porridge (Cooked Oats) | 2.3 mg25% of daily reference | 1 mg |
| 7 | Wild Rice | 2.2 mg23% of daily reference | 1.3 mg |
| 8 | Pumpkin Seeds | 2.2 mg23% of daily reference | 7.8 mghigh |
| 9 | Red Lentils | 2.2 mg23% of daily reference | 3.6 mghigh |
| 10 | Quinoa (cooked) | 2 mg21% of daily reference | 1.1 mg |
| 11 | Black Beans (cooked) | 1.9 mg20% of daily reference | 1.1 mg |
| 12 | Wholemeal Pasta | 1.9 mg20% of daily reference | 1.3 mg |
| 13 | Peas | 1.8 mg19% of daily reference | 1.2 mg |
| 14 | Cannellini Beans | 1.8 mg19% of daily reference | 1.4 mg |
| 15 | Mozzarella | 1.8 mg18% of daily reference | 2.9 mghigh |
| 16 | Cashews | 1.6 mg17% of daily reference | 5.8 mghigh |
| 17 | Millet | 1.6 mg17% of daily reference | 0.9 mg |
| 18 | Oats (porridge, dry) | 1.4 mg15% of daily reference | 3.6 mghigh |
| 19 | Sunflower Seeds | 1.4 mg15% of daily reference | 5 mghigh |
| 20 | Sesame Seeds | 1.4 mg15% of daily reference | 7.8 mghigh |
Meat and fish are excluded; eggs and dairy stay in.
Narrow it to your way of eating
How this list is built
Every number comes from Nutrigate's USDA-derived generic food table, the same data behind the food nutrition scores. The daily reference for zinc is 9.5 mg, an evidence-based adult amount; the app personalises it to you. Serving sizes are typical household portions, shown in grams so you can judge them.