Health Tools

Vegan Zinc Sources


Food
Product
Cup
Serving
Vegan Zinc
Milligrams
Asparagus 1/2 2.22
Black Beans 1/2 2.64
Cashews 1/8 1.65
Chia Seeds 1/8 1.31
Chickpeas 1/2 1.75
Edamame 1/2 2.25
Flaxseed 1/8 1.24
Garbanzo Beans 1/2 1.75
Hummus 1/2 2.3
Kidney Beans 1/2 1
Lentils 1/2 1.3
Lima Beans 1/2 2.09
Oatmeal 1/2 2.3
Pasta 1/2 1.5
Peanut Butter 1/8 1
Peas 1/2 1
Pinto Beans 1/2 1
Potato 1/2 3.2
Pumpkin Seeds 1/8 2.18
Quinoa 1/2 1
Soybeans 1/2 2.25
Sunflower Seeds 1/8 1.14
Tahini 1/8 1.4
Tofu 1/2 3.35
Winter Squash 1/2 1.39
The FDA recommends 15 milligrams of zinc per day.
Dry measure:

​Nuts & seeds listed 
= 1/8 cup
= 1 ounce
= 2 tablespoons
= About a handful
Black Turtle Bean Botanical Drawing
    Zinc Benefits
  • cold prevention
  • cold treatment
  • immune system
  • wound recovery
  • cognitive abilities
  • antioxidant
  • energy enhancer
  • metabolism
  • fertility
  • digestion
  • anticarcinogenic
  • heart health
  • improved sleep
  • hormonal balance
Immune System Boost

Zinc is a common ingredient in many over-the-counter cold prevention products and has long been upheld by dietitians as one of the key nutrients for sustained health and well being. 
Special Consideration for Vegans

Many plants contain acids which reduce zinc absorption during the digestive process and therefore many dietitians recommend zinc intake increased up to 150% for vegan and vegetarian health.
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