zinc sources for vegetarians - Diet & Nutrition Message Board

minimuffin · 10-12-2004, 08:27 AM

Can anyone tell me what vegetarian foods are rich in zinc? I'd really rather not have to take a supplement.

I know that certain nuts contain a lot of zinc but I don't know which kinds or how many I would have to consume on a daily basis to get the RDA. Does anyone know?

Thanks for reading.

modert · 10-12-2004, 08:57 AM

Lentils
kidney beans
Lima Beans
Spinach
Peas
Brown Rice
Whole Wheat Bread
Oatmeal
Baked Potato
nuts

Keep in mind that food processing strips zinc. So always select natural whole grains, fresh veggies, fresh fruits, etc. But its also important to note that certain high fiber foods bind to zinc and prevent absorption. So as a vegetarian, you may need to take a supplement.

Are you vegan? Or will you eat seafood? I ask because Oysters have more zinc than any other food.

minimuffin · 10-12-2004, 09:53 AM

Thank you for your reply, this is very helpful.

I'm not vegan because I still eat dairy products but, in answer to your question, no I don't eat seafood.

Can anyone tell me very roughly how many mg of zinc would be contained in say, a handful of nuts or in one large baked potato? Sorry for being finicky.

modert · 10-12-2004, 10:23 AM

A large baked potato (around 10 oz) with the skin has approximately 1 mg of zinc.
1 cup of cooked brown rice has 1.25 mg of zinc.
1 oz of dry roasted peanuts is just shy of having 1 mg of zinc.
1 oz of dry roasted almonds has 1 mg of zinc.
1 cup of cooked peas has 1.5 mg of zinc.
The amount of zinc in spinach is so negligable its not worth discussing.

zip2play · 10-12-2004, 11:47 AM

And of course, a 25 mg. zinc supplement has exactly 25 mg. of zinc!