Zinc is an important player in your body’s systems, including metabolism and healing. It helps you heal and grow and can even affect your taste and smell.

Since you cannot make zinc naturally, it has to come from your food and nutrition. Zinc is typically found in animal- and plant-based foods, many of which make it possible to get enough zinc while following a vegan diet, but there are a few key things to consider.

If you are a vegan, things like phytates, which can reduce zinc’s bioavailability, can affect your intake. But don’t worry—there are many things you can do to optimize zinc’s absorption.

This guide will cover the best vegan sources of zinc and include practical tips for optimizing your intake.

If you need help personalizing and optimizing your vegan diet, feel free to schedule a free discovery call with one of our vegan and plant-based dietitians to learn how we can help!

How Much Zinc Do I Need?

Zinc Requirements by Life Stage

Life Stage	Age Range	RDA (mg/day)
Infants
Birth to 6 months	0–6 months	2*
Infants	7–12 months	3
Children
	1–3 years	3
	4–8 years	5
	9–13 years	8
Adolescents
Boys	14–18 years	11
Girls	14–18 years	9
Adults
Men	19+ years	11
Women	19+ years	8
Pregnancy
Pregnant teens	14–18 years	12
Pregnant women	19+ years	11
Lactation
Breastfeeding teens	14–18 years	13
Breastfeeding women	19+ years	12

Note: The Adequate Intake (AI) is used when an official RDA hasn’t been established.

Best Vegan Sources of Zinc

Here are some of the best vegetarian sources of zinc, along with realistic serving sizes and how much zinc they provide:

Food Item	Serving Size	Zinc Content (mg)
Pumpkin Seeds	1 ounce (28 grams)	2.2
Sesame Seeds	1 tablespoon (9 grams)	0.7
Lentils (cooked)	1 cup (198 grams)	2.5
Chickpeas	1 cup (164 grams)	2.5
Black Beans	1 cup (172 grams)	2.0
Tofu (firm)	1/2 cup (126 grams)	2.0
Hemp Seeds	3 tablespoons (30 grams)	3.0
Quinoa (cooked)	1 cup (185 grams)	2.0
Oats (cooked)	1 cup (234 grams)	2.3
Almonds	1 ounce (28 grams)	0.9

Zinc content may vary depending on soil quality, food preparation, and processing methods.

Pro Tip: Soaking, sprouting, fermenting, and cooking these foods helps reduce phytates, improving zinc absorption!

Full List of Vegan Zinc Sources

If you want even more variety in your diet, here’s a comprehensive list of plant-based foods rich in zinc:

Food Item	Serving Size	Zinc Content (mg)
Pumpkin Seeds	2 tablespoons (28 grams)	2.2
Sesame Seeds	1 tablespoon (9 grams)	0.7
Hemp Seeds	3 tablespoons (30 grams)	3.0
Lentils (cooked)	1 cup (198 grams)	2.5
Chickpeas (cooked)	1 cup (164 grams)	2.5
Black Beans	1 cup (172 grams)	2.0
Kidney Beans	1 cup (177 grams)	2.0
Navy Beans	1 cup (182 grams)	2.0
Tofu (firm)	1/2 cup (126 grams)	2.0
Tempeh	1 cup (166 grams)	3.6
Quinoa (cooked)	1 cup (185 grams)	2.0
Oats (cooked)	1 cup (234 grams)	2.3
Brown Rice	1 cup (195 grams)	1.2
Almonds	2 tablespoons (28 grams)	0.9
Cashews	2 tablespoons (28 grams)	1.6
Walnuts	1/4 cup (28 grams)	0.9
Peanuts	2 tablespoons (28 grams)	0.9
Chia Seeds	2 tablespoons (28 grams)	1.0
Flaxseeds	1 tablespoon (10 grams)	0.3
Sunflower Seeds	3 tablespoons (28 grams)	1.5
Wheat Germ	4 tablespoons (28 grams)	2.9
Fortified Cereals	1 serving (varies)	Up to 15

Closing Remarks

With the right foods and preparation methods, it is entirely possible to maintain a vegan and plant-based diet while getting enough zinc. By incorporating foods rich in zinc, such as legumes, seeds, nuts, whole grains, and fortified options like those we listed above, you can ensure that your daily zinc needs are met.

As registered vegan and plant-based dietitians and nutritionists, we are here to help ensure you get everything you need from your diet, including zinc. We ensure a well-balanced diet that is fine-tuned to optimize nutrient absorption.

Connect with one of our vegan dietitians today to learn what you can do to improve your current meals.