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200 Vegetables Highest in Zinc

Ranked by a Common Serving Size
11mg Zinc = 100% DV
  1. Stirfried Soybean Sprouts
    2.1mg (19% DV) in 100 grams
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  2. Cooked Shiitake Mushrooms
    1.9mg (18% DV) in 1 cup pieces
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  3. Cooked Green Peas
    1.9mg (17% DV) in 1 cup
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  4. Cooked Green Peas (Salted)
    1.9mg (17% DV) in 1 cup
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  5. Peas
    1.8mg (16% DV) in 1 cup
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  6. Palm Hearts (Canned)
    1.7mg (15% DV) in 1 cup
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  7. Bamboo Shoots
    1.7mg (15% DV) in 1 cup (1/2 Inch slices)
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  8. Cooked Lentil Sprouts
    1.6mg (15% DV) in 100 grams
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  9. Canned Lima Beans
    1.6mg (14% DV) in 1 cup
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  10. Citronella (Lemon Grass)
    1.5mg (14% DV) in 1 cup
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  11. Cooked Spinach
    1.4mg (12% DV) in 1 cup
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  12. Cooked White Button Mushrooms
    1.4mg (12% DV) in 1 cup pieces
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  13. Cooked Lima Beans
    1.3mg (12% DV) in 1 cup
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  14. Morel Mushrooms
    1.3mg (12% DV) in 1 cup
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  15. Pea Sprouts
    1.3mg (11% DV) in 1 cup
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  16. Canned Straw Mushrooms
    1.2mg (11% DV) in 1 cup
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  17. Succotash
    1.2mg (11% DV) in 1 cup
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  18. Lentil Sprouts
    1.2mg (11% DV) in 1 cup
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  19. Canned Mushrooms
    1.1mg (10% DV) in 1 cup
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  20. Asparagus (Cooked)
    1.1mg (10% DV) in 1 cup
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  21. Cooked Escarole
    1mg (9% DV) in 1 cup
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  22. Cooked Soybean Sprouts
    1mg (9% DV) in 1 cup
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  23. Canned Asparagus
    1mg (9% DV) in 1 cup
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  24. Cremini Mushrooms
    1mg (9% DV) in 1 cup whole
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  25. Raw Crimini Mushrooms (Exposed To Sunlight Or UV)
    1mg (9% DV) in 1 cup whole
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  26. Bitter Melon (Cooked)
    1mg (9% DV) in 1 cup (1/2 Inch pieces)
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  27. Canned Tomato Puree
    0.9mg (8% DV) in 1 cup
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  28. Bamboo Shoots (Canned)
    0.9mg (8% DV) in 1 cup (1/8 Inch slices)
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  29. Fiddlehead Ferns
    0.8mg (8% DV) in 100 grams
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  30. Soybean Sprouts
    0.8mg (7% DV) in 1 cup
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  31. Portobellos (Exposed To Sunlight Or Uv)
    0.8mg (7% DV) in 1 cup sliced
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  32. Parsnips
    0.8mg (7% DV) in 1 cup slices
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  33. Cooked Podded Peas
    0.8mg (7% DV) in 1 cup
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  34. Arrowroot
    0.8mg (7% DV) in 1 cup, sliced
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  35. Bitter Melon
    0.7mg (7% DV) in 1 cup (1/2 Inch pieces)
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  36. Kidney Bean Sprouts
    0.7mg (7% DV) in 1 cup
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  37. Hash Browns
    0.7mg (7% DV) in 1 cup
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  38. Asparagus
    0.7mg (7% DV) in 1 cup
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  39. Cooked Beet Greens
    0.7mg (7% DV) in 1 cup (1 Inch pieces)
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  40. Broccoli (Cooked)
    0.7mg (6% DV) in 1 cup chopped
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  41. Cooked Summer Squash
    0.7mg (6% DV) in 1 cup, sliced
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  42. Cassava
    0.7mg (6% DV) in 1 cup
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  43. Baked Red Potatoes
    0.7mg (6% DV) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
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  44. Cooked Okra
    0.7mg (6% DV) in 1 cup slices
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  45. Jute Potherb (Molokhiya) (Cooked)
    0.7mg (6% DV) in 1 cup
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  46. Yautia
    0.7mg (6% DV) in 1 cup, sliced
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  47. Yellow Sweet Corn
    0.7mg (6% DV) in 1 cup
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  48. Oyster Mushrooms
    0.7mg (6% DV) in 1 cup sliced
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  49. Boiled Sweet Potatoes
    0.7mg (6% DV) in 1 cup, mashed
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  50. Jew's Ear
    0.7mg (6% DV) in 1 cup slices
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  51. Parsley
    0.6mg (6% DV) in 1 cup chopped
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  52. Artichokes (Globe Or French)
    0.6mg (6% DV) in 1 artichoke, medium
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  53. Baked Potatoes (With Skin)
    0.6mg (6% DV) in 1 potato medium
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  54. White Button Mushrooms (Stir-fried)
    0.6mg (6% DV) in 1 cup sliced
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  55. Cooked Artichokes (Globe Or French)
    0.6mg (6% DV) in 1 cup
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  56. Cooked Beets
    0.6mg (5% DV) in 1 cup
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  57. Cooked Zucchini
    0.6mg (5% DV) in 1 cup, sliced
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  58. Cooked Snow Peas
    0.6mg (5% DV) in 1 cup
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  59. Pickled Beets
    0.6mg (5% DV) in 1 cup slices
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  60. Okra
    0.6mg (5% DV) in 1 cup
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  61. Cooked Swiss Chard
    0.6mg (5% DV) in 1 cup, chopped
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  62. Cooked Scallop Squash
    0.6mg (5% DV) in 1 cup, mashed
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  63. Cooked Green Cauliflower
    0.6mg (5% DV) in 1/5 head
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  64. Bamboo Shoots (Cooked)
    0.6mg (5% DV) in 1 cup (1/2 Inch slices)
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  65. Cooked Pumpkin
    0.6mg (5% DV) in 1 cup, mashed
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  66. Cooked New Zealand Spinach
    0.6mg (5% DV) in 1 cup, chopped
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  67. Cooked Yellow Sweet Corn
    0.6mg (5% DV) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
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  68. Mashed Sweet Potatoes
    0.5mg (5% DV) in 1 cup
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  69. Maitake Mushrooms
    0.5mg (5% DV) in 1 cup diced
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  70. Brussels Sprouts (Cooked)
    0.5mg (5% DV) in 1 cup
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  71. Celeriac
    0.5mg (5% DV) in 1 cup
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  72. Cooked Kohlrabi
    0.5mg (5% DV) in 1 cup slices
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  73. Cooked Chayote
    0.5mg (5% DV) in 1 cup (1 Inch pieces)
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  74. Cooked Sweet White Corn
    0.5mg (4% DV) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
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  75. Beets (Raw)
    0.5mg (4% DV) in 1 cup
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  76. Cooked Burdock Root
    0.5mg (4% DV) in 1 cup (1 Inch pieces)
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  77. Cooked Hawaiin Mountain Yam
    0.5mg (4% DV) in 1 cup, cubes
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  78. Cooked Broccoli Raab
    0.5mg (4% DV) in 1 NLEA serving
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  79. Portabella Mushrooms
    0.5mg (4% DV) in 1 cup diced
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  80. Raw Portabellas (Exposed to Sunlight or UV)
    0.5mg (4% DV) in 1 cup diced
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  81. Baked Potato (No Skin)
    0.5mg (4% DV) in 1 potato (2-1/3 Inch x 4-3/4 Inch)
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  82. Cooked Okra (Previously Frozen)
    0.5mg (4% DV) in 1/2 cup slices
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  83. Cooked Winter Squash
    0.5mg (4% DV) in 1 cup, cubes
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  84. Cooked Yellow Snap Beans
    0.5mg (4% DV) in 1 cup
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  85. Cooked Onions
    0.4mg (4% DV) in 1 cup
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  86. Cooked Collards
    0.4mg (4% DV) in 1 cup, chopped
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  87. Vinespinach
    0.4mg (4% DV) in 100 grams
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  88. Mung Bean Sprouts
    0.4mg (4% DV) in 1 cup
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  89. Canned Pumpkin
    0.4mg (4% DV) in 1 cup
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  90. Canned Tomato Paste
    0.4mg (4% DV) in 1/4 cup
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  91. Green Cauliflower
    0.4mg (4% DV) in 1 cup
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  92. Chinese Broccoli
    0.4mg (4% DV) in 100 grams
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  93. Boiled Potatoes
    0.4mg (4% DV) in 1 potato (2-1/2 Inch dia, sphere)
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  94. Sweet Potatoes
    0.4mg (4% DV) in 1 cup, cubes
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  95. Zucchini
    0.4mg (4% DV) in 1 cup, chopped
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  96. Cooked Crookneck Summer Squash
    0.4mg (4% DV) in 1 cup, sliced
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  97. Endive
    0.4mg (4% DV) in 1 cup
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  98. Yellow Tomatoes
    0.4mg (4% DV) in 1 cup, chopped
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  99. Chantarelle Mushrooms
    0.4mg (3% DV) in 1 cup
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  100. Scallop Squash
    0.4mg (3% DV) in 1 cup slices
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  101. Sun-dried Hot Chile Peppers
    0.4mg (3% DV) in 1 cup
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  102. Cooked Red Cabbage
    0.4mg (3% DV) in 1 cup
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  103. Broccoli
    0.4mg (3% DV) in 1 cup chopped
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  104. Brussels Sprouts (Raw)
    0.4mg (3% DV) in 1 cup
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  105. Kanpyo
    0.4mg (3% DV) in 1 strip
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  106. Crookneck Summer Squash
    0.4mg (3% DV) in 1 cup sliced
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  107. Cooked Sweet Potatoes
    0.4mg (3% DV) in 1 medium (2 Inch dia, 5 Inch long, raw)
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  108. White Button Mushrooms
    0.4mg (3% DV) in 1 cup, pieces or slices
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  109. Raw White Button Mushrooms (Exposed To Sunlight Or UV)
    0.4mg (3% DV) in 1 cup pieces or slices
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  110. Chrysanthemum Leaves
    0.4mg (3% DV) in 1 cup, chopped
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  111. Cooked Taro
    0.4mg (3% DV) in 1 cup, sliced
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  112. Turnips
    0.4mg (3% DV) in 1 cup, cubes
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  113. Baked Russet Potatoes
    0.4mg (3% DV) in 100 grams
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  114. Baked Potatoes
    0.4mg (3% DV) in 100 grams
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  115. Canned Mung Bean Sprouts
    0.4mg (3% DV) in 1 cup
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  116. Baked Acorn Squash
    0.3mg (3% DV) in 1 cup, cubes
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  117. Cooked Chinese Broccoli
    0.3mg (3% DV) in 1 cup
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  118. Rutabagas (Neeps, Swedes)
    0.3mg (3% DV) in 1 cup, cubes
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  119. Cooked Tomatoes
    0.3mg (3% DV) in 1 cup
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  120. Cooked Savoy Cabbage
    0.3mg (3% DV) in 1 cup, shredded
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  121. Kimchi
    0.3mg (3% DV) in 1 cup
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  122. Dried Fungi Cloud Ears
    0.3mg (3% DV) in 5 pieces
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  123. Sweet White Corn
    0.3mg (3% DV) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
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  124. Summer Squash
    0.3mg (3% DV) in 1 cup, sliced
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  125. Radishes
    0.3mg (3% DV) in 1 cup slices
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  126. Cooked Green Beans (Previously Frozen)
    0.3mg (3% DV) in 1 cup
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  127. Lotus Root
    0.3mg (3% DV) in 10 slices (2-1/2 Inch dia)
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  128. Sweet Yellow Peppers
    0.3mg (3% DV) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
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  129. Cooked Green Snap Beans
    0.3mg (3% DV) in 1 cup
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  130. Cooked Nopales
    0.3mg (3% DV) in 1 cup
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  131. Cooked Carrots
    0.3mg (3% DV) in 1 cup slices
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  132. Cooked Kale
    0.3mg (3% DV) in 1 cup, chopped
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  133. Cooked Scotch Kale
    0.3mg (3% DV) in 1 cup, chopped
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  134. Cooked Celeriac
    0.3mg (3% DV) in 1 cup pieces
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  135. Cooked Spaghetti Squash
    0.3mg (3% DV) in 1 cup
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  136. Banana Peppers
    0.3mg (3% DV) in 1 cup
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  137. Broccoli Raab (Rapini)
    0.3mg (3% DV) in 1 cup chopped
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  138. Cooked Mustard Greens
    0.3mg (3% DV) in 1 cup, chopped
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  139. Cooked Hubbard Squash
    0.3mg (3% DV) in 1 cup, cubes
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  140. Alfalfa Sprouts
    0.3mg (3% DV) in 1 cup
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  141. Cooked Cabbage
    0.3mg (3% DV) in 1 cup
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  142. Sweet Red Bell Peppers
    0.3mg (3% DV) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
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  143. Cooked Dandelion Greens
    0.3mg (3% DV) in 1 cup, chopped
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  144. Pak-choi (Bok Choy) (Cooked)
    0.3mg (3% DV) in 1 cup, shredded
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  145. Cauliflower
    0.3mg (3% DV) in 1 cup chopped (1/2 Inch pieces)
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  146. Dried Shiitake Mushrooms
    0.3mg (3% DV) in 1 mushroom
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  147. French Fries
    0.3mg (3% DV) in 10 strip
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  148. Laver Seaweed
    0.3mg (2% DV) in 10 sheets
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  149. Serrano Peppers
    0.3mg (2% DV) in 1 cup, chopped
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  150. Onions
    0.3mg (2% DV) in 1 cup, chopped
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  151. Cooked Yam
    0.3mg (2% DV) in 1 cup, cubes
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  152. Sauerkraut
    0.3mg (2% DV) in 1 cup
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  153. Cooked Acorn Squash
    0.3mg (2% DV) in 1 cup, mashed
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  154. Cooked Butternut Squash
    0.3mg (2% DV) in 1 cup, cubes
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  155. Mustard Spinach
    0.3mg (2% DV) in 1 cup, chopped
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  156. Tomatoes
    0.3mg (2% DV) in 1 cup cherry tomatoes
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  157. Scotch Kale
    0.2mg (2% DV) in 1 cup, chopped
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  158. Radicchio
    0.2mg (2% DV) in 1 cup, shredded
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  159. Winter Squash
    0.2mg (2% DV) in 1 cup, cubes
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  160. Dried Ancho Peppers
    0.2mg (2% DV) in 1 pepper
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  161. Green Snap Beans (Raw)
    0.2mg (2% DV) in 1 cup 1/2 Inch pieces
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  162. Yellow Snap Beans
    0.2mg (2% DV) in 1 cup 1/2 Inch pieces
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  163. Taro
    0.2mg (2% DV) in 1 cup, sliced
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  164. Dandelion Greens
    0.2mg (2% DV) in 1 cup, chopped
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  165. Nopales
    0.2mg (2% DV) in 1 cup, sliced
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  166. New Zealand Spinach
    0.2mg (2% DV) in 1 cup, chopped
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  167. Radish Sprouts
    0.2mg (2% DV) in 1 cup
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  168. Cooked Cauliflower
    0.2mg (2% DV) in 1 cup
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  169. Cooked Celery
    0.2mg (2% DV) in 1 cup, diced
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  170. Butternut Squash
    0.2mg (2% DV) in 1 cup, cubes
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  171. Cucumber
    0.2mg (2% DV) in 1 cup
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  172. Cooked Rutabagas (Neeps, Swedes)
    0.2mg (2% DV) in 1 cup, cubes
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  173. Cooked Garden Cress
    0.2mg (2% DV) in 1 cup
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  174. Cooked Parsnips
    0.2mg (2% DV) in 1/2 cup slices
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  175. Onion Rings
    0.2mg (2% DV) in 1 cup
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  176. Cooked Turnip Greens
    0.2mg (2% DV) in 1 cup, chopped
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  177. Cooked Chrysanthemum
    0.2mg (2% DV) in 1 cup (1 Inch pieces)
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  178. Spirulina
    0.2mg (2% DV) in 100 grams
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  179. Chicory Roots
    0.2mg (2% DV) in 1 root
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  180. Cooked Lotus Root
    0.2mg (2% DV) in 1/2 cup
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  181. Cooked Mustard Spinach
    0.2mg (2% DV) in 1 cup, chopped
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  182. Red Cabbage
    0.2mg (2% DV) in 1 cup, chopped
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  183. Shiitake Mushrooms
    0.2mg (2% DV) in 1 piece whole
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  184. Cooked Purslane
    0.2mg (2% DV) in 1 cup
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  185. Irishmoss Seaweed
    0.2mg (2% DV) in 2 tbsp (1/8 cup)
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  186. Green Bell Peppers
    0.2mg (2% DV) in 1 cup, chopped
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  187. Sweet Onions
    0.2mg (2% DV) in 1 NLEA serving
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  188. Spaghetti Squash
    0.2mg (2% DV) in 1 cup, cubes
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  189. Cooked Oriental Radishes
    0.2mg (2% DV) in 1 cup, sliced
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  190. Savoy Cabbage
    0.2mg (2% DV) in 1 cup, shredded
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  191. Cooked Turnips
    0.2mg (2% DV) in 1 cup, cubes
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  192. Acorn Squash
    0.2mg (2% DV) in 1 cup, cubes
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  193. Stewed Tomatoes
    0.2mg (2% DV) in 1 cup
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  194. Chrysanthemum
    0.2mg (2% DV) in 1 cup (1 Inch pieces)
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  195. Oriental Radishes
    0.2mg (2% DV) in 1 cup slices
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  196. Fennel
    0.2mg (2% DV) in 1 cup, sliced
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  197. Carrots
    0.2mg (2% DV) in 1 large (7-1/4 Inch to 8-/1/2 Inch long)
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  198. Snow Peas
    0.2mg (2% DV) in 1 cup, whole
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  199. Cooked Green Bell Peppers
    0.2mg (1% DV) in 1 cup, chopped or strips
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  200. Cooked Red Bell Peppers
    0.2mg (1% DV) in 1 cup, strips
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