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. The current DV for zinc is 15mg. Below is a list of vegetables high in zinc.

#1: Cooked Napa Cabbage
Zinc per 100g servingZinc in 1 cup cooked
3.75mg4.09mg
25% DV27% DV
Click to see complete nutrition facts || More about Napa Cabbage

#2: Palm Hearts
Zinc per 100g servingZinc in 1 cup canned
3.73mg1.68mg
25% DV11% DV
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#3: Fireweed Sprouts
Zinc per 100g servingZinc in 1 cup chopped
2.66mg0.61mg
18% DV4% DV
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#4: Lemon Grass (Citronella)
Zinc per 100g servingZinc in 1 cup
2.23mg1.49mg
15% DV10% DV
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#5: Sun-Dried Tomatoes
Zinc per 100g servingZinc in 1 cup
1.99mg1.07mg
13% DV7% DV
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#6: Wasabi Root
Zinc per 100g servingZinc in 1 cup slicedZinc per tablespoon
1.62mg2.11mg0.13mg
11% DV14% DV1.16% DV
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#7: Stir-Fried Lentil Sprouts
Zinc per 100g servingZinc in 1 cup raw
1.6mg1.16mg
11% DV8% DV
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#8: Raw Winged Bean Tubers
Zinc per 100g servingZinc in 1 cup cooked seeds
1.39mg0.17mg
9% DV1% DV
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#9: Shiitake Mushrooms Cooked Without Salt
Zinc per 100g servingZinc in 1 cup cooked
1.33mg1.93mg
9% DV13% DV
Click to see complete nutrition facts

#10: Green Peas (Raw or Cooked)
Zinc per 100g servingZinc in 1 cup cooked
1.19mg1.9mg
8% DV13% DV
Click to see complete nutrition facts || More about Green Peas




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Author Info


Daisy Whitbread BSc (Hons) MSc DipION is a fully qualified nutritionist also trained in nutritional therapy. After her undergraduate degree in Anatomy and Physiology, she studied a Masters degree in Nutrition at King's College, London. She then studied Nutritional Therapy for three years at The Institute of Optimum Nutrition. Read more...