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, cornmeal, edamame, peas, parsley, sprouted peas, alfalfa sprouts, endive, lima beans and okra. Other zinc rich vegetables are radish sprouts, asparagus, water chestnut, artichoke, brussels sprouts, bean sprouts, broccoli, 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.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Heart of Palm (cooked)

image of heart of palm

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

Cornmeal

image of cornmeal

1 cup of cornmeal contains 3.7mg of zinc, or about 47% of daily values for women and 34% for men.
Zinc
3.7mg in
1 cup (120g)
1.6mg in
200 Calories (52g)
47%
34%
20%
15%
Complete nutrition for Cornmeal

Edamame

image of edamame

In 1 cup, edamame has 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

image of peas

1 cup of pea contains 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

image of parsley

In 1 cup, parsley has 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

image of sprouted peas

1 cup of sprouted pea contains 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

image of alfalfa sprouts

In 1 cup, alfalfa sprout has 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

image of endive

1 head of endive contains 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

image of lima beans

In 1 fl, lima bean has 0.22mg of zinc, or about 3% of daily values for women and 2% for men.
Zinc
0.22mg in
1 fl (28.35g)
1.4mg in
200 Calories (177g)
3%
2%
17%
13%
Complete nutrition for Lima Beans

Okra

image of okra

1 cup of okra contains 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

image of radish sprouts

In 1 cup, radish sprout has 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

Asparagus

image of asparagus

1 cup of asparagu contains 0.72mg of zinc, or about 9% of daily values for women and 7% for men.
Zinc
0.72mg in
1 cup (134g)
5.4mg in
200 Calories (1000g)
9%
7%
67%
49%
Complete nutrition for Asparagus

Water Chestnut

image of 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

image of 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

Brussels Sprouts

image of brussels sprouts

In 1 cup, brussels sprout has 0.37mg of zinc, or about 5% of daily values for women and 3% for men.
Zinc
0.37mg in
1 cup (88g)
2mg in
200 Calories (465g)
5%
3%
24%
18%
Complete nutrition for Brussels Sprouts

Bean Sprouts

image of bean sprouts

1 cup of bean sprout contains 0.43mg of zinc, or about 5% of daily values for women and 4% for men.
Zinc
0.43mg in
1 cup (104g)
2.7mg in
200 Calories (667g)
5%
4%
34%
25%
Complete nutrition for Bean Sprouts

Broccoli

image of broccoli

In 1 cup, broccoli has 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

Scallion

image of 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

image of 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

image of 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


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