Top 12 Zinc-Rich Foods For Vegetarians

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It’s not easy to be a vegetarian. You are always thinking about what to eat in a world convenient for people who love meat.

Your lifestyle is very different from the rest of the world, and that’s a problem. Although you are aware of the health benefits, it’s easy to give up.

One of the difficulties faced by vegetarians is the lack of some nutrients that can be found mostly in meat and other animal products.

Zinc level shouldn’t drop

If you lack some nutrients, you’ll not be as healthy as you imagined. Then all the efforts will be in vain. One of these nutrients is definitely zinc. Especially, it’s vital for our immune system. Therefore, zinc levels shouldn’t drop.

Daily zinc requirements are 11 mg for men and 8 mg for women (1). We can find it mostly in meat, cheese, eggs, and other foods that vegetarians avoid. That’s why we bring you the top 12 zinc-rich foods for vegetarians.


Zinc-rich foods for vegetarians

1. Almonds

Almonds are incredibly good for the health. You should eat a handful of almonds every day. They have great nutritional value.

Almonds contain 3.1 mg of zinc per 100 grams, which is 28% of the Daily Value (DV) (2). Therefore, you can definitely include them in your vegetarian diet.

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2. Cashews

Cashews are a healthy alternative. Although they are rich in fat, the health benefits are innumerable.

Important information is that they contain as much as 5.78 grams of zinc per 100 grams, which is 52% of the DV (3). This means that cashews are an ideal option if you are a vegetarian.

3. Walnuts

Walnuts are real health builders. They look like the human brain, so it’s no wonder that they are ideal for this organ’s health.

Along with many other health benefits, it should be said that walnut is rich in zinc. Hence it should be on the vegetarian menu every day. It contains 3.09 mg of zinc per 100 grams, which is 28% of the DV (4).

4. Peanuts

A handful of peanuts a day will have significant health benefits in the long run. You can eat them raw or, for example, as peanut butter.

As for nutrients, zinc is highly represented. They contain as much as 3.27 mg of zinc per 100 grams, which is 30% of the DV (5).

Whole grains

If we were to imagine a pyramid of proper nutrition, whole grains would occupy a high place. Whole grains differ from refined ones in their chemical composition.

That’s why they are much richer in nutrients. When it comes to zinc, we single out the following whole grains:

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5. Foxtail Millet

Foxtail millet is a real superfood. It’s rich in vitamins and minerals. It doesn’t contain gluten and is an ideal food in pregnancy.

It’s possible to prepare sweet and salty food from it. As for zinc, it has 2.4 mg per 100 grams, which is 21% of the DD (6). Hence, it’s clear that foxtail millet is an excellent option for vegetarians.

6. Oats

Oats are a real solution. Vegetarians especially love and use it. If it’s absent from your table, you should know that oats contain 3.64 mg of zinc per 100 grams, which is 33% of the DV (7).

This tells us that you shouldn’t avoid it if you don’t eat animal products. Oats are a real nutritional bomb. Therefore, your body will be grateful if you use it regularly.

7. Quinoa

Quinoa is healthy but also delicious food. If you prepare it properly, it will be a real refreshment on your menu.

It doesn’t contain gluten, but it does contain all nine essential amino acids. So it’s ideal for the body. It’s worth mentioning that quinoa contains 1.09 mg of zinc per 100 grams, which is 10% of the DV (8).


There are several types of fruit in which you can find zinc. There are sufficient amounts of zinc in avocados and blackberries.

8. Avocado

Avocado is one of the healthiest fruits in the world. This fruit is very unusual but valuable.

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It contains higher amounts of zinc (0.64 mg / 100 grams – 6% of the DV). This tells us that it’s great for vegetarians. You can rarely find fruit with these amounts of zinc.

9. Blackberries

There are a million reasons why you should eat blueberries every day. The health benefits are tremendous.

They are vital for vegetarians due to their great richness in various nutrients. They contain 0.53 mg of zinc per 100 grams, which is 5% of the DV (9).


Vegetables are slightly richer in zinc than fruits. Garlic, okra, and green peas should be singled out.

10. Garlic

Garlic is a real source of health. It’s widely used in traditional medicine due to its exceptional healing properties.

It’s ideal for inflammation. If you don’t eat products of animal origin, be sure to include it in your diet. It contains 1.16 mg of zinc per 100 grams, which is 10% of the DV (10).

11. Okra

Okra is an underrated vegetable that will do wonders for your body. It’s useful for skin and hair growth. Nutritional values are a real refreshment for the body.

Okra is a great meat substitute, so vegetarians use it extensively. It contains 0.58 grams of zinc per 100 grams, which is 5% of the DV (11).

12. Green peas

If you are often tired or low-spirited, eat green peas. Believe it or not, this green vegetable will help you get rid of many health problems.

Green peas are an excellent substitute for meat products. They contain 1.23 mg of zinc per 100 grams, which is 11% of the DV (12).


Zinc is one of the essential minerals for our immune system. It also boosts male fertility. Therefore, eating zinc-rich foods is essential for your health and disease prevention.

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