Zinc-Rich Foods for Vegetarians in India (Per 100g Table)
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Quick answer: The best vegetarian sources of zinc in India are pumpkin seeds and sesame seeds (about 7.8mg per 100g), followed by cashews, sunflower seeds, chia, flax, oats, chana and rajma. Adults need about 13-17mg a day, and soaking or sprouting helps the body absorb more of it.
Zinc per 100g: vegetarian foods
| Food (per 100g) | Zinc (approx.) |
|---|---|
| Pumpkin seeds | 7.8mg |
| Sesame seeds (til) | 7.8mg |
| Cashews (kaju) | 5.8mg |
| Sunflower seeds | 5.0mg |
| Chia seeds | 4.6mg |
| Flax seeds (alsi) | 4.3mg |
| Oats | about 3.6mg |
| Cheddar-type cheese | about 3.6mg |
| Chana / chickpeas (dry) | 3.4mg |
| Peanuts | 3.3mg |
| Almonds (badam) | 3.1mg |
| Rajma (dry) | 2.8mg |
| Whole-wheat atta | 2.6mg |
Approximate values based on USDA FoodData Central. Actual values vary by variety and processing.
How much zinc do you need?
ICMR-NIN's 2020 recommendations suggest about 17mg a day for adult men and 13.2mg for adult women. Vegetarian diets can meet this with regular seeds, nuts, dals and whole grains.
Why zinc matters
- Supports normal immune function
- Contributes to normal skin, hair and nails
- Involved in normal protein synthesis and metabolism
Tips to absorb more zinc on a vegetarian diet
- Soak dals, rajma and chana before cooking.
- Sprout moong, chana and other pulses.
- Choose fermented foods like idli, dosa and dhokla.
- Snack on seeds daily: 30g of pumpkin seeds gives about 2.3mg of zinc.
Read more: magnesium-rich foods in India, magnesium and zinc in pumpkin seeds and high-protein vegetarian snacks.
Shop oil-free flavoured pumpkin seeds and seeds.
This article is general information, not medical advice. If you think you may be deficient, consult a doctor.
