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200 Vegetables Highest in Zinc

Ranked by a serving size.
11mg Zinc = 100% DV
  1. Stirfried Soybean Sprouts
    2.1mg (19% DV) in 100 grams
  2. Cooked Shiitake Mushrooms
    1.9mg (18% DV) in 1 cup pieces
  3. Cooked Green Peas
    1.9mg (17% DV) in 1 cup
  4. Peas
    1.8mg (16% DV) in 1 cup
  5. Palm Hearts (canned)
    1.7mg (15% DV) in 1 cup
  6. Bamboo Shoots
    1.7mg (15% DV) in 1 cup (1/2 Inch slices)
  7. Cooked Lentil Sprouts
    1.6mg (15% DV) in 100 grams
  8. Canned Lima Beans
    1.6mg (14% DV) in 1 cup
  9. Citronella (lemon Grass)
    1.5mg (14% DV) in 1 cup
  10. Cooked Spinach
    1.4mg (12% DV) in 1 cup
  11. Cooked White Button Mushrooms
    1.4mg (12% DV) in 1 cup pieces
  12. Cooked Lima Beans
    1.3mg (12% DV) in 1 cup
  13. Morel Mushrooms
    1.3mg (12% DV) in 1 cup
  14. Pea Sprouts
    1.3mg (11% DV) in 1 cup
  15. Canned Straw Mushrooms
    1.2mg (11% DV) in 1 cup
  16. Succotash
    1.2mg (11% DV) in 1 cup
  17. Lentil Sprouts
    1.2mg (11% DV) in 1 cup
  18. Canned Mushrooms
    1.1mg (10% DV) in 1 cup
  19. Asparagus (cooked)
    1.1mg (10% DV) in 1 cup
  20. Cooked Escarole
    1mg (9% DV) in 1 cup
  21. Cooked Soybean Sprouts
    1mg (9% DV) in 1 cup
  22. Canned Asparagus
    1mg (9% DV) in 1 cup
  23. Crimini Mushrooms
    1mg (9% DV) in 1 cup whole
  24. Crimini Mushrooms (exposed To Sunlight Or Uv)
    1mg (9% DV) in 1 cup whole
  25. Bitter Melon (cooked)
    1mg (9% DV) in 1 cup (1/2 Inch pieces)
  26. Canned Tomato Puree
    0.9mg (8% DV) in 1 cup
  27. Bamboo Shoots (canned)
    0.9mg (8% DV) in 1 cup (1/8 Inch slices)
  28. Fiddlehead Ferns
    0.8mg (8% DV) in 100 grams
  29. Soybean Sprouts
    0.8mg (7% DV) in 1 cup
  30. Portabellas (exposed To Sunlight Or Uv)
    0.8mg (7% DV) in 1 cup sliced
  31. Parsnips
    0.8mg (7% DV) in 1 cup slices
  32. Cooked Podded Peas
    0.8mg (7% DV) in 1 cup
  33. Arrowroot
    0.8mg (7% DV) in 1 cup, sliced
  34. Bitter Melon
    0.7mg (7% DV) in 1 cup (1/2 Inch pieces)
  35. Kidney Bean Sprouts
    0.7mg (7% DV) in 1 cup
  36. Hash Browns
    0.7mg (7% DV) in 1 cup
  37. Asparagus
    0.7mg (7% DV) in 1 cup
  38. Cooked Beet Greens
    0.7mg (7% DV) in 1 cup (1 Inch pieces)
  39. Broccoli (cooked)
    0.7mg (6% DV) in 1 cup chopped
  40. Cooked Summer Squash
    0.7mg (6% DV) in 1 cup, sliced
  41. Cassava
    0.7mg (6% DV) in 1 cup
  42. Baked Red Potatoes
    0.7mg (6% DV) in 1 potato medium (2-1/4 Inch to 3-1/4 Inch dia.)
  43. Cooked Okra
    0.7mg (6% DV) in 1 cup slices
  44. Jute Potherb (molokhiya) (cooked)
    0.7mg (6% DV) in 1 cup
  45. Yautia
    0.7mg (6% DV) in 1 cup, sliced
  46. Yellow Corn Sweet
    0.7mg (6% DV) in 1 cup
  47. Oyster Mushrooms
    0.7mg (6% DV) in 1 cup sliced
  48. Jew's Ear
    0.7mg (6% DV) in 1 cup slices
  49. Parsley
    0.6mg (6% DV) in 1 cup chopped
  50. Artichokes (globe Or French)
    0.6mg (6% DV) in 1 artichoke, medium
  51. Baked Potatoes (with Skin)
    0.6mg (6% DV) in 1 potato medium
  52. White Button Mushrooms (stir-fried)
    0.6mg (6% DV) in 1 cup sliced
  53. Cooked Artichokes (globe Or French)
    0.6mg (6% DV) in 1 cup
  54. Cooked Beets
    0.6mg (5% DV) in 1 cup
  55. Cooked Zucchini
    0.6mg (5% DV) in 1 cup, sliced
  56. Cooked Snow Peas
    0.6mg (5% DV) in 1 cup
  57. Pickled Beets
    0.6mg (5% DV) in 1 cup slices
  58. Okra
    0.6mg (5% DV) in 1 cup
  59. Cooked Swiss Chard
    0.6mg (5% DV) in 1 cup, chopped
  60. Cooked Scallop Squash
    0.6mg (5% DV) in 1 cup, mashed
  61. Cooked Green Cauliflower
    0.6mg (5% DV) in 1/5 head
  62. Bamboo Shoots (cooked)
    0.6mg (5% DV) in 1 cup (1/2 Inch slices)
  63. Cooked Pumpkin
    0.6mg (5% DV) in 1 cup, mashed
  64. Cooked New Zealand Spinach
    0.6mg (5% DV) in 1 cup, chopped
  65. Cooked Yellow Sweet Corn
    0.6mg (5% DV) in 1 ear small (5-1/2 Inch to 6-1/2 Inch long)
  66. Mashed Sweet Potatoes
    0.5mg (5% DV) in 1 cup
  67. Poi
    0.5mg (5% DV) in 1 cup
  68. Maitake Mushrooms
    0.5mg (5% DV) in 1 cup diced
  69. Brussels Sprouts (cooked)
    0.5mg (5% DV) in 1 cup
  70. Celeriac
    0.5mg (5% DV) in 1 cup
  71. Cooked Kohlrabi
    0.5mg (5% DV) in 1 cup slices
  72. Cooked Chayote
    0.5mg (5% DV) in 1 cup (1 Inch pieces)
  73. Cooked Sweet White Corn
    0.5mg (4% DV) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  74. Beets (raw)
    0.5mg (4% DV) in 1 cup
  75. Cooked Burdock Root
    0.5mg (4% DV) in 1 cup (1 Inch pieces)
  76. Cooked Broccoli Raab
    0.5mg (4% DV) in 1 NLEA serving
  77. Portabella Mushrooms
    0.5mg (4% DV) in 1 cup diced
  78. Portabellas (exposed To Sun/uv)
    0.5mg (4% DV) in 1 cup diced
  79. Baked Potato (no Skin)
    0.5mg (4% DV) in 1 potato (2-1/3 Inch x 4-3/4 Inch)
  80. Cooked Winter Squash
    0.5mg (4% DV) in 1 cup, cubes
  81. Cooked Yellow Snap Beans
    0.5mg (4% DV) in 1 cup
  82. Cooked Onions
    0.4mg (4% DV) in 1 cup
  83. Cooked Collards
    0.4mg (4% DV) in 1 cup, chopped
  84. Vinespinach
    0.4mg (4% DV) in 100 grams
  85. Canned Pumpkin
    0.4mg (4% DV) in 1 cup
  86. Canned Tomato Paste
    0.4mg (4% DV) in 1/4 cup
  87. Green Cauliflower
    0.4mg (4% DV) in 1 cup
  88. Chinese Broccoli
    0.4mg (4% DV) in 100 grams
  89. Boiled Potatoes
    0.4mg (4% DV) in 1 potato (2-1/2 Inch dia, sphere)
  90. Sweet Potatoes
    0.4mg (4% DV) in 1 cup, cubes
  91. Zucchini
    0.4mg (4% DV) in 1 cup, chopped
  92. Cooked Cookneck Summer Squash
    0.4mg (4% DV) in 1 cup, sliced
  93. Endive
    0.4mg (4% DV) in 1 cup
  94. Yellow Tomatoes
    0.4mg (4% DV) in 1 cup, chopped
  95. Chantarelle Mushrooms
    0.4mg (3% DV) in 1 cup
  96. Scallop Squash
    0.4mg (3% DV) in 1 cup slices
  97. Sun-dried Hot Chile Peppers
    0.4mg (3% DV) in 1 cup
  98. Cooked Red Cabbage
    0.4mg (3% DV) in 1 cup
  99. Broccoli
    0.4mg (3% DV) in 1 cup chopped
  100. Brussels Sprouts (raw)
    0.4mg (3% DV) in 1 cup
  101. Kanpyo
    0.4mg (3% DV) in 1 strip
  102. Crookneck Summer Squash
    0.4mg (3% DV) in 1 cup sliced
  103. Cooked Sweet Potatoes
    0.4mg (3% DV) in 1 medium (2 Inch dia, 5 Inch long, raw)
  104. White Button Mushrooms
    0.4mg (3% DV) in 1 cup, pieces or slices
  105. White Button Mushrooms (exposed To Sunlight Or Uv)
    0.4mg (3% DV) in 1 cup pieces or slices
  106. Chrysanthemum Leaves
    0.4mg (3% DV) in 1 cup, chopped
  107. Cooked Taro
    0.4mg (3% DV) in 1 cup, sliced
  108. Turnips
    0.4mg (3% DV) in 1 cup, cubes
  109. Baked Russet Potatoes
    0.4mg (3% DV) in 100 grams
  110. Baked Potatoes
    0.4mg (3% DV) in 100 grams
  111. Baked Acorn Squash
    0.3mg (3% DV) in 1 cup, cubes
  112. Cooked Chinese Broccoli
    0.3mg (3% DV) in 1 cup
  113. Rutabagas (neeps, Swedes)
    0.3mg (3% DV) in 1 cup, cubes
  114. Cooked Tomatoes
    0.3mg (3% DV) in 1 cup
  115. Cooked Savoy Cabbage
    0.3mg (3% DV) in 1 cup, shredded
  116. Kimchi
    0.3mg (3% DV) in 1 cup
  117. Sweet White Corn
    0.3mg (3% DV) in 1 ear, small (5-1/2 Inch to 6-1/2 Inch long)
  118. Summer Squash
    0.3mg (3% DV) in 1 cup, sliced
  119. Radishes
    0.3mg (3% DV) in 1 cup slices
  120. Lotus Root
    0.3mg (3% DV) in 10 slices (2-1/2 Inch dia)
  121. Sweet Yellow Peppers
    0.3mg (3% DV) in 1 pepper, large (3-3/4 Inch long, 3 Inch dia)
  122. Cooked Green Snap Beans
    0.3mg (3% DV) in 1 cup
  123. Cooked Nopales
    0.3mg (3% DV) in 1 cup
  124. Cooked Carrots
    0.3mg (3% DV) in 1 cup slices
  125. Cooked Kale
    0.3mg (3% DV) in 1 cup, chopped
  126. Cooked Scotch Kale
    0.3mg (3% DV) in 1 cup, chopped
  127. Cooked Celeriac
    0.3mg (3% DV) in 1 cup pieces
  128. Cooked Spaghetti Squash
    0.3mg (3% DV) in 1 cup
  129. Banana Peppers
    0.3mg (3% DV) in 1 cup
  130. Broccoli Raab (rapini)
    0.3mg (3% DV) in 1 cup chopped
  131. Cooked Mustard Greens
    0.3mg (3% DV) in 1 cup, chopped
  132. Cooked Hubbard Squash
    0.3mg (3% DV) in 1 cup, cubes
  133. Alfalfa Sprouts
    0.3mg (3% DV) in 1 cup
  134. Cooked Cabbage
    0.3mg (3% DV) in 1 cup
  135. Sweet Red Bell Peppers
    0.3mg (3% DV) in 1 medium (approx 2-3/4 Inch long, 2-1/2 dia.)
  136. Cooked Dandelion Greens
    0.3mg (3% DV) in 1 cup, chopped
  137. Pak-choi (bok Choy) (cooked)
    0.3mg (3% DV) in 1 cup, shredded
  138. Cauliflower
    0.3mg (3% DV) in 1 cup chopped (1/2 Inch pieces)
  139. Dried Shiitake Mushrooms
    0.3mg (3% DV) in 1 mushroom
  140. French Fries
    0.3mg (3% DV) in 10 strip
  141. Laver Seaweed
    0.3mg (2% DV) in 10 sheets
  142. Serrano Peppers
    0.3mg (2% DV) in 1 cup, chopped
  143. Onions
    0.3mg (2% DV) in 1 cup, chopped
  144. Cooked Yam
    0.3mg (2% DV) in 1 cup, cubes
  145. Sauerkraut
    0.3mg (2% DV) in 1 cup
  146. Cooked Acorn Squash
    0.3mg (2% DV) in 1 cup, mashed
  147. Cooked Butternut Squash
    0.3mg (2% DV) in 1 cup, cubes
  148. Mustard Spinach
    0.3mg (2% DV) in 1 cup, chopped
  149. Tomatoes
    0.3mg (2% DV) in 1 cup cherry tomatoes
  150. Scotch Kale
    0.2mg (2% DV) in 1 cup, chopped
  151. Radicchio
    0.2mg (2% DV) in 1 cup, shredded
  152. Winter Squash
    0.2mg (2% DV) in 1 cup, cubes
  153. Dried Ancho Peppers
    0.2mg (2% DV) in 1 pepper
  154. Green Snap Beans (raw)
    0.2mg (2% DV) in 1 cup 1/2 Inch pieces
  155. Yellow Snap Beans
    0.2mg (2% DV) in 1 cup 1/2 Inch pieces
  156. Taro
    0.2mg (2% DV) in 1 cup, sliced
  157. Dandelion Greens
    0.2mg (2% DV) in 1 cup, chopped
  158. Nopales
    0.2mg (2% DV) in 1 cup, sliced
  159. New Zealand Spinach
    0.2mg (2% DV) in 1 cup, chopped
  160. Radish Sprouts
    0.2mg (2% DV) in 1 cup
  161. Cooked Cauliflower
    0.2mg (2% DV) in 1 cup
  162. Cooked Celery
    0.2mg (2% DV) in 1 cup, diced
  163. Butternut Squash
    0.2mg (2% DV) in 1 cup, cubes
  164. Cucumber
    0.2mg (2% DV) in 1 cup
  165. Cooked Rutabagas (neeps, Swedes)
    0.2mg (2% DV) in 1 cup, cubes
  166. Cooked Garden Cress
    0.2mg (2% DV) in 1 cup
  167. Cooked Parsnips
    0.2mg (2% DV) in 1/2 cup slices
  168. Onion Rings
    0.2mg (2% DV) in 1 cup
  169. Cooked Turnip Greens
    0.2mg (2% DV) in 1 cup, chopped
  170. Cooked Chrysanthemum
    0.2mg (2% DV) in 1 cup (1 Inch pieces)
  171. Spirulina
    0.2mg (2% DV) in 100 grams
  172. Chicory Roots
    0.2mg (2% DV) in 1 root
  173. Cooked Lotus Root
    0.2mg (2% DV) in 1/2 cup
  174. Cooked Mustard Spinach
    0.2mg (2% DV) in 1 cup, chopped
  175. Red Cabbage
    0.2mg (2% DV) in 1 cup, chopped
  176. Shiitake Mushrooms
    0.2mg (2% DV) in 1 piece whole
  177. Cooked Purslane
    0.2mg (2% DV) in 1 cup
  178. Irishmoss Seaweed
    0.2mg (2% DV) in 2 tbsp (1/8 cup)
  179. Green Bell Peppers
    0.2mg (2% DV) in 1 cup, chopped
  180. Sweet Onions
    0.2mg (2% DV) in 1 NLEA serving
  181. Spaghetti Squash
    0.2mg (2% DV) in 1 cup, cubes
  182. Cooked Oriental Radishes
    0.2mg (2% DV) in 1 cup, sliced
  183. Savoy Cabbage
    0.2mg (2% DV) in 1 cup, shredded
  184. Cooked Turnips
    0.2mg (2% DV) in 1 cup, cubes
  185. Acorn Squash
    0.2mg (2% DV) in 1 cup, cubes
  186. Stewed Tomatoes
    0.2mg (2% DV) in 1 cup
  187. Jerusalem-artichokes Raw
    0.2mg (2% DV) in 1 cup slices
  188. Chrysanthemum
    0.2mg (2% DV) in 1 cup (1 Inch pieces)
  189. Oriental Radishes
    0.2mg (2% DV) in 1 cup slices
  190. Fennel
    0.2mg (2% DV) in 1 cup, sliced
  191. Carrots
    0.2mg (2% DV) in 1 large (7-1/4 Inch to 8-/1/2 Inch long)
  192. Snow Peas
    0.2mg (2% DV) in 1 cup, whole
  193. Cooked Green Bell Peppers
    0.2mg (1% DV) in 1 cup, chopped or strips
  194. Cooked Red Bell Peppers
    0.2mg (1% DV) in 1 cup, strips
  195. Cabbage
    0.2mg (1% DV) in 1 cup, chopped
  196. Spinach
    0.2mg (1% DV) in 1 cup
  197. Cooked Swamp Cabbage
    0.2mg (1% DV) in 1 cup, chopped
  198. Cooked Napa Cabbage
    0.2mg (1% DV) in 1 cup
  199. Hubbard Squash
    0.2mg (1% DV) in 1 cup, cubes
  200. Baby Carrots
    0.1mg (1% DV) in 1 NLEA serving

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.