Best Plant Sources of Zinc

Meat, shellfish, and dairy have some of the highest sources of zinc, but what about the best plant sources of zinc?

Best Sources of Zinc

Zinc is necessary for:  - cellular metabolism or chemical reactions to maintain life.  - immune function - healing wounds - growth and development

What Does Zinc Do?

Best Plant Sources of Zinc 1. Fortified Cereals

Choose whole grain cereal such as bran flakes, which provide 19 mg of zinc per ¾ cup of cereal or 170% of the daily value (DV) for zinc.

2. Tofu

Firm tofu is one of the best plant sources of zinc for vegetarians and vegans and provides an excellent protein source with 10 grams in a ½ cup. And it gives 4 mg of zinc per cup or 36% of DV.

3. Lentils

Lentils are a great and delicious way to have more zinc in your diet because they provide 3 mg of zinc per cup or 23% of DV.

4. Pumpkin Seeds

Pumpkin seeds or other squash seeds such as acorn or butternut provide 2 mg per 1 ounce or 20% of DV.

5. Quinoa

Quinoa is delicious and is high in protein, fiber, and zinc. It has 2 mg of zinc per cup or 18% of DV. You can eat quinoa as a side or add to salads.

For more plant sources of zinc, Click the link below! You will also find more nutrition topics and healthy recipes at Nosh Nourish Wander.