Top Vegan Sources of Zinc 

Zinc up your life! Zinc is abundant in vegan staples like beans, seeds, and grains. These plant-powered foods deliver the essential mineral without the cholesterol, saturated fat, or cruelty that comes packaged with animal flesh. That’s good for your immune system and even better for our fellow animals. And if you need tips on adding vegan sources of zinc to your plate, we’ve got you covered. 

What is Zinc and Why Do You Need It? 

Zinc is a quiet little mineral that’s essential to just about everything your body does. It supports a healthy immune system, helps wounds heal, aids in DNA production, and even helps keep your sense of taste and smell sharp. 

Lucky for you, getting enough zinc is easy to do while vegan.  

Top Vegan Sources of Zinc: 

Pumpkin Seeds 
An ounce of these crunchy seeds provides about 2.2 mg of zinc. Roast them with a little seasoning for an easy, satisfying snack. 

Chickpeas 
One cup of cooked chickpeas delivers roughly 2.5 mg of zinc, plus plenty of fiber and protein. Blend them into hummus or roast them for a crunchy topping. 

Lentils 
A cup of cooked lentils supplies about 2.5 mg of zinc. Simmer them into a hearty soup or stew for a cozy, zinc-packed meal. 

Cashews 
An ounce of cashews contains close to 1.6 mg of zinc. Blend them into a creamy vegan alfredo sauce for a nutrient boost full of flavor. 

Oats 
A cup of cooked oats provides about 2.3 mg of zinc, making your morning oatmeal an easy way to start the day strong. 

Mushrooms 
A cup of cooked mushrooms offers roughly 1 mg of zinc. Sauté them up as a savory addition to just about any dish. 

Hemp Seeds 
Three tablespoons of hemp seeds pack about 3 mg of zinc. Sprinkle them over salads, oatmeal, or smoothie bowls for an easy nutrient upgrade. 

Tofu 
Half a cup of tofu contains around 1 mg of zinc alongside a healthy dose of protein. Try it in a tofu scramble to start your morning off right. 

Quinoa 
A cup of cooked quinoa delivers about 2 mg of zinc, plus all nine essential amino acids. Use it as a base for grain bowls or salads. 

Tips for Zinc-Maxxing  

Plant foods naturally contain compounds called phytates, which can reduce zinc absorption. Fortunately, simple preparation methods can help. Soaking, sprouting, fermenting, and leavening foods such as beans, grains, and seeds can make zinc more readily available for your body to use. 

Need a Little Extra Insurance? 

Most vegans can meet their zinc needs through healthy meals, but some people prefer a supplement for added peace of mind. NOW Foods’ Zinc tablets can help fill dietary gaps if needed. As with any supplement, it’s best to follow the label directions and talk with your health care provider if you have questions about what’s right for you.

Want More Vegan Tips? 

It’s been said that when you become a vegan, everyone around you suddenly becomes a nutrition expert, but in response to the inevitable “If you’re vegan, where do you get your ___?” questions, don’t worry—we’ve got answers. Take a look at our quality nutrition lists: 

• Vitamin B12 

• Vitamin D 

• Calcium 

• Iron 

• Protein 

The best part about going vegan is the satisfaction of sparing our fellow animals. Pigs, cows, and chickens are smart and social individuals who form friendships, feel pain and fear, and want to live their lives free from confinement and a violent death. There’s no reason to support that suffering when humans can get all the nutrients we need from kind eating. 

Research has also found that people who eat diets high in red and processed meat face a greater risk of certain cancers and heart disease, while diets centered on whole plant foods are linked to better health outcomes overall.