Top Vegetables High in Zinc
About Vegetables and Zinc
There are quite a number of vegetables rich in zinc, and most of this list will provide a significant portion of your recommended daily values.Some of the highest zinc vegetables include heart of palm, edamame, peas, parsley, sprouted peas, alfalfa sprouts, endive, lima beans, yellow corn and parsnip. Other zinc rich vegetables are okra, radish sprouts, water chestnut, artichoke, bamboo shoot, broccoli, shallot, scallion, beets and zucchini.
We calculated the top vegetables for zinc by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 vegetables highest in zinc.
Heart of Palm (cooked)
In 1 fl, heart of palm
has
1.1mg of
zinc, or about
13% of daily values for women and
10% for men.
| Zinc | |
|---|---|
|
1.1mg in 1 fl (28.35g) |
6.5mg in
200 Calories (175g) |
|
13%
10%
|
81%
59%
|
Complete nutrition for Heart of Palm
Edamame
1 cup of edamame
contains
2.1mg of
zinc, or about
27% of daily values for women and
19% for men.
| Zinc | |
|---|---|
|
2.1mg in 1 cup (155g) |
2.3mg in
200 Calories (165g) |
|
27%
19%
|
28%
21%
|
Complete nutrition for Edamame
Peas
In 1 cup, pea
has
1.8mg of
zinc, or about
22% of daily values for women and
16% for men.
| Zinc | |
|---|---|
|
1.8mg in 1 cup (145g) |
3.1mg in
200 Calories (247g) |
|
22%
16%
|
38%
28%
|
Complete nutrition for Peas
Parsley
1 cup of parsley
contains
0.64mg of
zinc, or about
8% of daily values for women and
6% for men.
| Zinc | |
|---|---|
|
0.64mg in 1 cup (60g) |
5.9mg in
200 Calories (556g) |
|
8%
6%
|
74%
54%
|
Complete nutrition for Parsley
Sprouted Peas
In 1 cup, sprouted pea
has
1.3mg of
zinc, or about
16% of daily values for women and
11% for men.
| Zinc | |
|---|---|
|
1.3mg in 1 cup (120g) |
1.7mg in
200 Calories (161g) |
|
16%
11%
|
21%
15%
|
Complete nutrition for Sprouted Peas
Alfalfa Sprouts
1 cup of alfalfa sprout
contains
0.3mg of
zinc, or about
4% of daily values for women and
3% for men.
| Zinc | |
|---|---|
|
0.3mg in 1 cup (33g) |
8mg in
200 Calories (870g) |
|
4%
3%
|
100%
73%
|
Complete nutrition for Alfalfa Sprouts
Endive
In 1 head, endive
has
0.67mg of
zinc, or about
8% of daily values for women and
6% for men.
| Zinc | |
|---|---|
|
0.67mg in 1 head (85g) |
9.3mg in
200 Calories (1176g) |
|
8%
6%
|
120%
84%
|
Complete nutrition for Endive
Lima Beans
1 cup of lima bean
contains
1.2mg of
zinc, or about
15% of daily values for women and
11% for men.
| Zinc | |
|---|---|
|
1.2mg in 1 cup (156g) |
1.4mg in
200 Calories (177g) |
|
15%
11%
|
17%
13%
|
Complete nutrition for Lima Beans
Yellow Corn (cooked)
In 1 ear, yellow corn
has
0.55mg of
zinc, or about
7% of daily values for women and
5% for men.
| Zinc | |
|---|---|
|
0.55mg in 1 ear (89g) |
1.3mg in
200 Calories (208g) |
|
7%
5%
|
16%
12%
|
Complete nutrition for Yellow Corn
Parsnip
1 cup of parsnip
contains
0.78mg of
zinc, or about
10% of daily values for women and
7% for men.
| Zinc | |
|---|---|
|
0.78mg in 1 cup (133g) |
1.6mg in
200 Calories (267g) |
|
10%
7%
|
20%
14%
|
Complete nutrition for Parsnip
Okra
In 1 cup, okra
has
0.58mg of
zinc, or about
7% of daily values for women and
5% for men.
| Zinc | |
|---|---|
|
0.58mg in 1 cup (100g) |
3.5mg in
200 Calories (606g) |
|
7%
5%
|
44%
32%
|
Complete nutrition for Okra
Radish Sprouts
1 cup of radish sprout
contains
0.21mg of
zinc, or about
3% of daily values for women and
2% for men.
| Zinc | |
|---|---|
|
0.21mg in 1 cup (38g) |
2.6mg in
200 Calories (465g) |
|
3%
2%
|
33%
24%
|
Complete nutrition for Radish Sprouts
Water Chestnut
In 1 cup, water chestnut
has
0.62mg of
zinc, or about
8% of daily values for women and
6% for men.
| Zinc | |
|---|---|
|
0.62mg in 1 cup (124g) |
1mg in
200 Calories (206g) |
|
8%
6%
|
13%
9%
|
Complete nutrition for Water Chestnut
Artichoke
1 artichoke
contains
0.79mg of
zinc, or about
10% of daily values for women and
7% for men.
| Zinc | |
|---|---|
|
0.79mg in 1 artichoke (162g) |
2.1mg in
200 Calories (426g) |
|
10%
7%
|
26%
19%
|
Complete nutrition for Artichoke
Bamboo Shoot (cooked)
In 1 cup, bamboo shoot
has
0.56mg of
zinc, or about
7% of daily values for women and
5% for men.
| Zinc | |
|---|---|
|
0.56mg in 1 cup (120g) |
8.5mg in
200 Calories (1818g) |
|
7%
5%
|
110%
78%
|
Complete nutrition for Bamboo Shoot
Broccoli
1 cup of broccoli
contains
0.37mg of
zinc, or about
5% of daily values for women and
3% for men.
| Zinc | |
|---|---|
|
0.37mg in 1 cup (91g) |
2.4mg in
200 Calories (588g) |
|
5%
3%
|
30%
22%
|
Complete nutrition for Broccoli
Shallot
In 1 cup, shallot
has
0.64mg of
zinc, or about
8% of daily values for women and
6% for men.
| Zinc | |
|---|---|
|
0.64mg in 1 cup (160g) |
1.1mg in
200 Calories (278g) |
|
8%
6%
|
14%
10%
|
Complete nutrition for Shallot
Scallion
1 cup of scallion
contains
0.39mg of
zinc, or about
5% of daily values for women and
4% for men.
| Zinc | |
|---|---|
|
0.39mg in 1 cup (100g) |
2.4mg in
200 Calories (625g) |
|
5%
4%
|
30%
22%
|
Complete nutrition for Scallion
Beets
In 1 cup, beet
has
0.48mg of
zinc, or about
6% of daily values for women and
4% for men.
| Zinc | |
|---|---|
|
0.48mg in 1 cup (136g) |
1.6mg in
200 Calories (465g) |
|
6%
4%
|
20%
15%
|
Complete nutrition for Beets
Zucchini
1 cup of zucchini
contains
0.4mg of
zinc, or about
5% of daily values for women and
4% for men.
| Zinc | |
|---|---|
|
0.4mg in 1 cup (124g) |
3.8mg in
200 Calories (1176g) |
|
5%
4%
|
47%
34%
|
Complete nutrition for Zucchini