Vegan Sources of Zinc
Getting enough zinc on a plant-based diet is entirely achievable - but knowing which foods to prioritise makes the difference. This guide covers the best vegan sources of zinc, why it matters for immune function, wound healing, DNA synthesis and sense of taste and smell, and how to make sure you hit your targets every day.
- Why Zinc matters: immune function, wound healing, DNA synthesis and sense of taste and smell
- Top plant sources: hemp seeds, pumpkin seeds, lentils, chickpeas, tofu
- Recommended daily intake: 9.5mg men / 7mg women
- All sources are 100% plant-based and vegan
- Pairing tips included to maximise absorption
Top Vegan Sources of Zinc
- hemp seeds
- pumpkin seeds
- lentils
- chickpeas
- tofu
- cashews
- oats
- black beans
- quinoa
- nutritional yeast
Recommended daily intake: 9.5mg men / 7mg women
Frequently Asked Questions
Yes - with planning. The best vegan sources of zinc include: hemp seeds, pumpkin seeds, lentils, chickpeas, tofu.
Zinc deficiency can cause fatigue, reduced immune function and long-term health complications. The recommended daily intake is 9.5mg men / 7mg women. Regular blood tests are the most reliable way to monitor levels.
It depends on the specific nutrient. Vitamin B12 and vitamin D are strongly recommended as supplements for all vegans. Other nutrients like zinc can typically be met through diet if planned well.
The richest plant sources of zinc are: hemp seeds, pumpkin seeds, lentils, chickpeas, tofu, cashews, oats, black beans, quinoa, nutritional yeast.
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