Zinc is an essential nutrient with many important functions in the body, such as enzyme function, differentiation of cells, and the functioning of the nervous system1. Zinc is also known for its effects on growth, immune response regulation, and the healing of wounds2.
Sources of zinc in the vegan diet
Sources of zinc in the vegan diet include wheat germ and wheat bran, seeds, whole grains, nuts, legumes and nutritional yeast flakes.3
In vegans, zinc intake varies based on food consumption habits. In some studies, vegans’ zinc intake has been in line with recommendations, while in others, zinc intake has been found insufficient. 2, 4 A study investigating the zinc intake of Finnish vegans found that the average intake was 12 mg per day, which is in line with recommendations5. Previously, a higher intake of zinc was recommended for vegans than those following an omnivorous diet.2, 9 In the 2024 Finnish nutritional recommendations, which suggested a plant-forward diet for everyone, the recommended daily intake was increased to a level that also fulfills vegans’ zinc needs. The reason for the higher recommended intake is the lesser bioavailability of zinc in vegan food products, not that vegans’ zinc intake had been found insufficient.
How to improve zinc absorption
The vegan food products that are richest in zinc often also contain phytates, which impair the absorption of zinc7. Phytates also impair the absorption of non-heme iron, which means that the same phytate-reducing cooking methods can be used to improve the absorption of both zinc and iron. Effective methods include soaking and sprouting beans, grains, nuts and seeds, as well as raising a dough with yeast or fermenting it.4, 8 Fermentation, which is used in the production of foods such as tofu and tempeh, improves zinc absorption. Even if these food preparation methods are used to improve the absorption of zinc and iron, all vegans should still consume large amounts of food products containing zinc. Vitamin C also improves absorption, which is why you should eat vegetables, fruits, or berries at mealtimes.
Read more about iron here.
| Age | Recommended daily intake, mg* |
| 7-11 m | 3 |
| 1-3 y | 4,5 |
| 4-6 y | 5,8 |
| 7-10 y | 7,7 |
| Men | |
| 11-14 y | 11,1 |
| 15-17 y | 14,0 |
| 18-50 y | 12,7 |
| 51-70 y | 12,4 |
| > 70 y | 12,1 |
| Women | |
| 11-14 y | 10,8 |
| 15-17 y | 12,2 |
| 18-50 y | 9,7 |
| 51-70 y | 9,5 |
| > 70 y | 9,3 |
| Pregnant people | 11,3 |
| Breastfeeding people | 12,6 |
Good vegan sources of zinc include:
| Source of zinc | mg per 100 g | Typical portion size | mg per portion |
| Nutritional yeast flakes | 120 | 1 tablespoon | 4,8 |
| Wheat germ | 17,8 | 1 tablespoon | 0,9 |
| Wheat bran | 13,0 | 1 tablespoon | 0,4 |
| Hemp seeds, hulled | 10,6 | 1 tablespoon | 1,1 |
| Pine nuts | 8,5 | 1 tablespoon | 1,0 |
| Pumpkin seeds | 8,4 | 1 tablespoon | 0,9 |
| Tahini | 5,4 | 1 tablespoon | 0,8 |
| Oat bran | 5,0 | 1 tablespoon | 0,5 |
| Textured soy protein, cooked | 1,9 | 100 g | 1,9 |
| Tofu | 1,6 | 150 g | 2,4 |
| Chickpeas, cooked | 1,5 | 1 deciliter | 0,9 |
| Lentils or broad beans, cooked | 1,0 | 75 g | 0,8 |
| Whole grain macaroni, cooked | 0,8 | 175 g | 1,4 |
The seeds of oil plants, such as hemp, pine nut, pumpkin, sunflower and chia are good sources of zinc.3, 10 However, they have a natural tendency to absorb heavy metals from the soil, which is why it is not recommended to use more than 2 tablespoons (around 15 grams) of these seeds per day. You should also vary which species of seeds you use9.
The following is a practical example of how to get the recommended daily intake of zinc:
| Meal | Food and drink | Amount | Zinc, mg |
| Breakfast | Oatmeal | 1 deciliter dry oats | 1,1 |
| Oat milk (fortified) | 2 deciliters | 0,6 | |
| Sunflower seeds | 1 tablespoon | 0,7 | |
| Lunch | Tofu, firm | 150 g | 2,4 |
| Quinoa, cooked | 110 g | 1,4 | |
| Asparagus, cooked | 100 g | 0,7 | |
| Tahini (sesame seed paste) | 1 tablespoon | 0,8 | |
| Afternoon snack | Cashew nuts + almonds | 1 tablespoon + 1 tablespoon | 0,5 + 0,3 |
| Dark chocolate, 80 % | 20 g | 0,7 | |
| Dinner | Whole-grain rice, cooked | 110 g | 0,7 |
| Sweet potato and chickpea curry | 300 g | 1,7 | |
| Evening snack | Whole-grain oat bread | 2 slices | 1,1 |
| Soy yogurt | 2 deciliters | 0,4 | |
| Total zinc | 13,1 |
The table contains only good vegan sources of zinc. A day of eating should include considerably more food.