Plant-based nutrition › Zinc
Zinc on a plant-based diet
Good plant-based zinc sources include pumpkin seeds, cashews, chickpeas, lentils, tofu, tempeh and wholegrains. Plant zinc is partly bound by phytates, so soaking, sprouting and fermenting improves absorption. UK adults need 9.5mg (men) or 7mg (women) a day.
See what your diet might be missing. Free, in 60 seconds →What zinc does and why it matters
Zinc supports your immune system, wound healing, and sense of taste and smell. Shortfalls are easy to miss because symptoms are vague, but a varied plant-based diet with a few strong sources covers it.
Why plant-based diets fall short
Zinc is plentiful in plants but comes packaged with phytates in wholegrains and legumes, which reduce how much you absorb. Intakes look adequate on paper but real absorption can be lower, so it pays to prepare foods in ways that free the zinc up.
How to get the most from it
Build meals around pumpkin and hemp seeds, cashews, chickpeas, lentils, tofu and tempeh. Soaking beans and grains, sprouting, and fermenting (as in sourdough, tempeh and miso) all cut phytates and lift absorption. Variety across the day does most of the work.
Could you be low?
There is no reliable everyday test for zinc status. If your diet leans on a few strong sources you are very likely fine; supplement only on professional advice, as too much zinc interferes with copper.
How much do you need?
| Group | Per day |
|---|---|
| Men (19–50) | 9.5mg |
| Men (51+) | 9.5mg |
| Women (19–50) | 7mg |
| Women (51+) | 7mg |
Source: NHS.
Best plant-based and fortified sources
| Food | Serving | Amount | % of RNI |
|---|---|---|---|
| Baked beans | 1/2 tin (253g) | 5.77mg | 82% |
| Cooked adzuki beans | 1 cup cooked (230g) | 4.07mg | 58% |
| Hemp seeds (hulled) | 3 tbsp (30g) | 2.97mg | 42% |
| Natto (fermented soya) | 1/2 cup (88g) | 2.67mg | 38% |
| Cooked lentils | 1 cup cooked (198g) | 2.51mg | 36% |
| Cooked chickpeas | 1 cup cooked (164g) | 2.51mg | 36% |
| Cooked cannellini beans | 1 cup cooked (179g) | 2.47mg | 35% |
| Pumpkin seeds | 2 tbsp (30g) | 2.34mg | 33% |
Common questions
What are the best vegan sources of zinc?
Pumpkin seeds, hemp seeds, cashews, chickpeas, lentils, tofu, tempeh and wholegrains. Seeds are especially concentrated.
Does soaking really help zinc absorption?
Yes. Soaking, sprouting and fermenting reduce phytates, which otherwise bind zinc, so more is available to absorb.
Should I take a zinc supplement?
Usually not necessary on a varied diet, and excess zinc lowers copper. Only supplement if advised by a professional.