Plants have zinc; phytates make you absorb less of it. The fix is more intake plus a few kitchen tricks that free the zinc up.
Vegan Brief·Evidence last reviewed July 6, 2026
This is a summary of the cited evidence, not medical advice.
RDA (adults)8-11 mg/day
Why aim higherPhytates cut absorption
Best sourcesLegumes, seeds, whole grains, tofu
01
The short version
Zinc is an absorption story, not an intake story. Plenty of plant foods carry zinc, but the same foods carry phytates that hold onto it, so less crosses into you. The fact sheet is specific.
Primary source 01 / 02
Beans, nuts, and whole grains also contain zinc, but the bioavailability of zinc from these foods is lower than that of animal foods.
How much less varies with how plant-heavy the meal is, and it is a wide range.
Primary source 02 / 02
The amount of zinc absorbed from food ranges from 5% to more than 50%, depending on the amount of plant-based foods (and thus of phytate) in the diet [3].
This is a solvable problem with ordinary cooking. Soaking beans, sprouting grains and legumes, and fermenting (leavened bread, tempeh) all cut phytate and free up more zinc. Because the loss is real, guidance often suggests vegans aim somewhat above the standard target and lean on the better sources: legumes, seeds, whole grains, and tofu.
Iron on a vegan dietPlants have iron, just the kind your body absorbs less easily. The government fact sheet quantifies exactly how much less, and what raises the odds in your favor.
Protein on a vegan dietThe 'where do you get your protein' question has a boring, well-documented answer: from plants, across the day, and the complete-versus-incomplete framing was retired years ago.
Selenium on a vegan dietSelenium is the mineral your food inherits from the dirt it grew in. That makes plant levels a lottery of geography, and it is why vegan intakes can run low, and why two Brazil nuts can flip the whole thing.
Copper on a vegan dietCopper is a trace mineral few people think about, and plant eaters have little reason to worry. Nuts, seeds and whole grains carry it well.
Magnesium on a vegan dietMagnesium is one of the easier minerals to get on a plant diet, because its best sources are exactly the foods a good vegan diet is built on.
Frequently asked
Do vegans need more zinc than meat-eaters?
Often yes. Because phytates in plant foods lower zinc absorption, vegans are commonly advised to aim above the standard RDA and use soaking, sprouting, and fermenting.
What are the best vegan zinc sources?
Legumes, seeds (especially pumpkin), whole grains, and tofu. Preparing them by soaking, sprouting, or fermenting improves how much zinc you absorb.
The primary sources
The documents this page quotes. Read them yourself.
