Top 10 Vegetables Highest in Zinc

Zinc is an essential mineral required by the body for maintaining a sense of smell, keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter.

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 absorption of copper and iron, as well as create large amounts of toxic free radicals. It is easier to over consume zinc from animal foods and supplements where it is more readily available for absorption.

Vegans and vegetarians who primarily consume plant foods may have difficulty getting enough zinc since zinc is not as bioavailable in plants foods as in animal foods. This is partly because bean and legumes contain phytates which can inhibit absorption. Despite this, plant foods are a 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 15mg, 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.

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List of Vegetables High in Zinc

1 Shiitake Mushrooms

13% DV (2mg) zinc per cup cooked
32% DV (5mg) per 200 calorie serving
9% DV (1mg) per 100 grams (3.5 oz)

Other Mushrooms High in Zinc

-9% DV zinc per cup of white button mushrooms -6% DV per cup of crimini mushrooms -5% DV per cup of portabella mushrooms -4% DV per cup of oyster mushrooms -4% DV per cup of maitake mushrooms

Nutrition Facts for Cooked Shiitake Mushrooms.

2 Green Peas

13% DV (2mg) zinc per cup cooked
19% DV (3mg) per 200 calorie serving
8% DV (1mg) per 100 grams (3.5 oz)

Nutrition Facts for Cooked Green Peas.

3 Spinach

9% DV (1mg) zinc per cup cooked
44% DV (7mg) per 200 calorie serving
5% DV (1mg) per 100 grams (3.5 oz)

Nutrition Facts for Cooked Spinach.

4 Lima Beans

9% DV (1mg) zinc per cup cooked
9% DV (1mg) per 200 calorie serving
5% DV (1mg) per 100 grams (3.5 oz)

Nutrition Facts for Cooked Lima Beans.

5 Lentil Sprouts

8% DV (1mg) zinc per cup cooked
19% DV (3mg) per 200 calorie serving
10% DV (2mg) per 100 grams (3.5 oz)

-8%DV zinc in 1 cup of pea sprouts
-7% DV in 1 cup of mung bean sprouts
-7% DV in 1 cup of cooked soybean sprouts

Nutrition Facts for Lentil Sprouts.