Top 10 Vegetables Highest in Zinc

Top 10 Vegetables Highest in Zinc

Zinc is an essential mineral forming a component of more than 300 enzymes in the body with functions including wound healing, immune system function, building proteins and DNA, fertility in adults and growth in children. Zinc is also needed for maintaining the senses of smell and taste.

A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity.

Conversely, consuming too much zinc can disrupt the absorption of copper and iron, as well as creating large amounts of toxic free radicals. It is easier to over-consume zinc from animal foods and supplements, from which it is more readily absorbed.

Vegans and vegetarians who primarily consume plant foods may have difficulty getting enough zinc, as zinc is not as bioavailable in plant foods as in animal foods. This is partly because beans and legumes contain phytates which can inhibit absorption. Despite this, plant foods are still a good source of zinc and there is no reason to eat meat or take a supplement.

The current daily value (%DV) for zinc is 11mg, but vegetarians and vegans should aim to eat 30mg a day. Vegetables high in zinc include shiitake mushrooms, green peas, spinach, lima beans, lentil sprouts, asparagus, beet greens, broccoli, okra, and sweet corn.

Below is a list of high zinc vegetables ranked by common serving size, for more see the list of high zinc foods for vegans and vegetarians, high zinc fruits, and the nutrient ranking of 200 vegetables high in zinc.

List of Vegetables High in Zinc

Shiitake Mushrooms

#1: Shiitake Mushrooms

Zinc
per Cup Cooked
Zinc
per 100g
Zinc
per 200 Calories
1.9mg
(18% DV)
1.3mg
(12% DV)
4.8mg
(43% DV)

Other Mushrooms High in Zinc

-12% DV zinc per cup of white button mushrooms
-12% DV per cup of morel mushrooms
-9% DV per cup of crimini mushrooms
Green Peas

#2: Green Peas

Zinc
per Cup Cooked
Zinc
per 100g
Zinc
per 200 Calories
1.9mg
(17% DV)
1.2mg
(11% DV)
2.8mg
(26% DV)
A Bowl of Spinach

#3: Spinach

Zinc
per Cup Cooked
Zinc
per 100g
Zinc
per 200 Calories
1.4mg
(12% DV)
0.8mg
(7% DV)
6.6mg
(60% DV)
Lima Beans

#4: Lima Beans

Zinc
per Cup Cooked
Zinc
per 100g
Zinc
per 200 Calories
1.3mg
(12% DV)
0.8mg
(7% DV)
1.3mg
(12% DV)
Lentil Sprouts

#5: Lentil Sprouts

Zinc
per Cup Cooked
Zinc
per 100g
Zinc
per 200 Calories
1.2mg
(11% DV)
1.5mg
(14% DV)
2.8mg
(26% DV)
-11% DV in 1 cup of pea sprouts
-9% DV in 1 cup of cooked soybean sprouts
-5% DV in 1 cup of mung bean sprouts
Asparagus

#6: Asparagus

Zinc
per Cup Cooked
Zinc
per 100g
Zinc
per 200 Calories
1.1mg
(10% DV)
0.6mg
(5% DV)
5.5mg
(50% DV)
Beet Greens

#7: Beet Greens

Zinc
per Cup Cooked
Zinc
per 100g
Zinc
per 200 Calories
0.7mg
(7% DV)
0.5mg
(5% DV)
3.7mg
(34% DV)
Broccoli Stalk

#8: Broccoli

Zinc
per Cup Cooked
Zinc
per 100g
Zinc
per 200 Calories
0.7mg
(6% DV)
0.5mg
(4% DV)
2.6mg
(23% DV)
Sliced Okra

#9: Okra

Zinc
per Cup Cooked
Zinc
per 100g
Zinc
per 200 Calories
0.7mg
(6% DV)
0.4mg
(4% DV)
3.9mg
(36% DV)
Yellow Sweet Corn

#10: Sweet Corn

Zinc
per Cup Cooked
Zinc
per 100g
Zinc
per 200 Calories
0.7mg
(6% DV)
0.5mg
(4% DV)
1.1mg
(10% DV)

See All 200 Vegetables High in Zinc


View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
Was this webpage helpful?

Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central

MyFoodData provides nutrition data tools and articles to help you organize and understand the foods you eat. Read more...