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.
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1. Shiitake Mushrooms
Zinc
per Cup CookedZinc
per 100gZinc
per 200 Calories1.9mg
(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
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2. Green Peas
Zinc
per Cup CookedZinc
per 100gZinc
per 200 Calories1.9mg
(17% DV)1.2mg
(11% DV)2.8mg
(26% DV) -
3. Spinach
Zinc
per Cup CookedZinc
per 100gZinc
per 200 Calories1.4mg
(12% DV)0.8mg
(7% DV)6.6mg
(60% DV) -
4. Lima Beans
Zinc
per Cup CookedZinc
per 100gZinc
per 200 Calories1.3mg
(12% DV)0.8mg
(7% DV)1.3mg
(12% DV) -
5. Lentil Sprouts
Zinc
per Cup CookedZinc
per 100gZinc
per 200 Calories1.2mg
(11% DV)1.5mg
(14% DV)2.8mg
(26% DV)More Sprouts High in Zinc
- 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
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6. Asparagus
Zinc
per Cup CookedZinc
per 100gZinc
per 200 Calories1.1mg
(10% DV)0.6mg
(5% DV)5.5mg
(50% DV) -
7. Beet Greens
Zinc
per Cup CookedZinc
per 100gZinc
per 200 Calories0.7mg
(7% DV)0.5mg
(5% DV)3.7mg
(34% DV) -
8. Broccoli
Zinc
per Cup CookedZinc
per 100gZinc
per 200 Calories0.7mg
(6% DV)0.5mg
(4% DV)2.6mg
(23% DV) -
9. Okra
Zinc
per Cup CookedZinc
per 100gZinc
per 200 Calories0.7mg
(6% DV)0.4mg
(4% DV)3.9mg
(36% DV) -
10. Sweet Corn
Zinc
per Cup CookedZinc
per 100gZinc
per 200 Calories0.7mg
(6% DV)0.5mg
(4% DV)1.1mg
(10% DV)
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- Foods High in Zinc
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- Vegetables High in Zinc
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- Vegetarian Foods High in Zinc
- Nuts High in Zinc
- Grains High in Zinc
- Beans High in Zinc
- Dairy High in Zinc
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View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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