- Chickpeas: Versatile legumes with 2.5 mg of zinc per cooked cup, ideal for salads, stews, and snacks like hummus.
- Lentils: High in protein and fiber, with 4.7 mg of zinc per cooked cup, perfect for soups, stews, and salads.
- Pumpkin Seeds: Contain around 2.2 mg of zinc per ounce, great for snacking or adding to dishes for a nutritional boost.
- Tofu: A staple in vegetarian diets, providing 4 mg of zinc per cup, versatile in stir-fries, soups, and grilled dishes.
- Wheat Germ: Nutrient-dense with 5 mg of zinc per ounce, a great addition to smoothies, cereals, and baked goods.
- Almonds: Offer about 1 mg of zinc per handful, versatile in various dishes, and provide healthy fats and antioxidants.
- Quinoa: Contains about 2 mg of zinc per cooked cup, suitable for salads, side dishes, or even breakfast porridge.
- Mushrooms: Offer about 2 mg of zinc per cooked cup, adding rich umami flavor to various dishes.
- Moong Beans (Mung Beans): Contain approximately 2.6 mg of zinc per 100 g, great for sprouting, boiling, or adding to soups.
- Cashews: Provide around 1.6 mg of zinc per ounce, perfect for snacking or adding to creamy sauces.
Incorporating these foods into a vegetarian or vegan diet can help ensure adequate zinc intake while enjoying a variety of flavors and textures.