Some Great Vegan Zinc Sources
There are many excellent vegan zinc sources available; some of the best examples are displayed in the table below. The amounts shown are based on typical serving sizes.
|
Food
|
Amount of Zinc
|
|---|---|
|
Quorn vegan pieces
|
6.3 mg per 100 g
|
|
Soya mince
|
5.0 mg per 100 g
|
|
Chickpeas (cooked)
|
3.0 mg per 200 g
|
|
Lentils (cooked)
|
2.6 mg per 200 g
|
|
Tofu (firm)
|
1.8 mg per 200 g
|
|
Peas (cooked)
|
2.3 mg per 200 g
|
|
Kidney beans (cooked)
|
2.0 mg per 200 g
|
|
Quinoa (cooked)
|
2.2 mg per 200 g
|
|
Brown rice (cooked)
|
1.3 mg per 200 g
|
|
Wholewheat pasta (dried)
|
2.8 mg per 100 g
|
|
Seeded wholemeal bread
|
2.0 mg per 100 g
|
|
Cashew nuts
|
1.8 mg per 30 g
|
|
Peanuts
|
1.0 mg per 30 g
|
|
Pumpkin seeds
|
2.3 mg per 30 g
|
|
Sunflower seeds
|
1.5 mg per 30 g
|
|
Chia seeds
|
Chia seeds
|
